August 2014

Foods High In Iron

Foods High In Iron

The following list indicates foods highest in iron and lowest in calories. At the top of the list are foods which have the highest iron level and the lowest calories as we move down the list iron decreases and calories increase.

 

1. Spinach, fresh, cooked**

2. Pork, liver, braised

3. Sauerkraut juice, canned**

4. Turnip greens, canned**

5. Oysters, raw**

6. Oysters, smoked**

7. Clams, raw**

8. Oysters, canned**

9. Sauerkraut, canned**

10. Clams, canned**

11. Lamb, liver, broiled

12. Brewer's Yeast**

13. Calf, liver, fried

14. Chicken, liver, simmered

15. Beef, kidneys, cooked

16. Sorghum molasses

17. Clams, meat, steamed*

18. Paté, chicken liver, canned

19. beef, heart

20. Turkey, liver, simmered

21. Caviar, sturgeon

22. Beef, liver, braised

23. Pumpkin, canned*

Cereals

1. Total*

2. Product 19*

3. 40% Bran Flakes, Kellogg's*

4. Wheat, puffed, fortified*

24. Oysters, broiled/baked*

25. Cherries, sour, red, canned, water

26. Chicken, giblets, simmered

27. Potato, skin, baked*

28. Sausage, liver cheese

29. Pork, kidneys, cooked

30. Clams, breaded, fried

31. Oysters, fried

32. Venison, boneless, cooked*

33. Bulgur, canned*

34. Snails (escargot) w/o shell, cooked

35. Artichoke, cooked**

36. Potatoes, instant, mashed

37. Mussels, canned*

38. Pumpkin and squash seeds*

39. Sardines, canned, mustard sauce*

40. Cod, salted, dried**

41. Braunschweiger (liver sausage)

42. Wheat germ**

43. White beans, cooked*

44. Lentils, dry no fat added, cooked*

Other Foods High in Iron

1. Beef steak**

2. Pine nuts

3. Lima beans, died*

4. Cashew nuts

5.Apricots, peaches, raisins and prunes, dried*

6. Kidney beans, dried*

 

Legend

* As part of the progressive or maintenance diets.

** As part of the Intensive Weight Loss Diet with attention to portion sizes per diet.