Iron is an essential nutrient for the body and deficiency of iron leads to anemia.

Here you can find the list of foods rich in Iron:

VEGETABLES
1. 2 cups of peas has 6.76 mg of Iron.

2. Cooked spinach of around 2 cups contains 12.8 mg of Iron.

3. 2 cups of potatoes has 6 mg of iron content.

4. 2 cups of Soya beans has 30 mg of iron.

5. 1 cup of parsley has 5.5 mg.

6. Water cress in 2 cups serving will have 4.4 mg.

7. 2 cups of brussels sprouts will have 43.8 mg .

8. 2 cups of cooked pumpkin has 3.4 mg of iron.

9. Beetroot around 2 cups will have 2.68 mg of iron.

10. 2 cups of Beet Green has 3.8 mg of iron.

11. Mustard Green in 2 cups serving has 2.9 mg.

12. Kale Cabbage in 2 cups serving contains 2.6 mg of iron content.

13. 2 cups of Broccoli has 1.21 mg of iron.

14. Cauliflower in2 cups servings have 0.94 iron content.

FRUITS
Iron content in Fruits (per 100 gm of edible portion)

15. Grape contains 3.3 mg of iron.

16. Pineapple has 2.5 mg.

17. Jujube has 1.5 mg.

18. Gooseberry contains 1.3 mg.

19. Currents, red fresh in one serving has 1.12 mg of iron.

20. Prune juice, 8 0z: contains 3mg.

21. Guava necter condensed has 3.14 mg.

22. Blue-berried honey suckle 0.6

23. Apple contains 0.4 mg.

24. Mulberries in 1 cup serving contain 2.5 mg.

25. Pears dried in 1 cup serving have3.78 mg.

26. Dates: 1 cup chopped has 1.5mg.

27. Papaya has 0.3 mg.

28. Melon contains 0.3 mg.

29. Kiwano contains 0.4 mg.

30. Apricot contains 7.0 mg.

SEA VEGETABLE
Sea vegetables (1/2 cup cooked) and the iron content:

31. Swiss chard contains 2.0 mg.

32. Turnip greens contain 1.6 mg.

33. Sweet potatoes contain 1.7 mg.

34. Pumpkin contains 1.7mg.

35. Broccoli, cooked has 0.55 mg.

IRON IN LEGUMES, LENTILS
IRON CONTENT IN LEGUMES (1/2 CUP COOKED)

36. Lentils contain 3.2 mg.

37. Black eye beans contain 2.6 mg.

38. Navy beans contain 2.5 mg.

39. Kidney beans, Rajmah  about 100 gm contain 1.5 mg.

40. Chick peas (200 g) contain6.2 mg.

SOY FOODS (1/2 CUP COOKED)
41. Tofu contains 6.6 mg.

42. Soybeans have 4.4 mg.

43. Soy milk has 0.9 mg.

OTHER FOODS RICH IN IRON ARE:
44. Curry Powder is very rich in iron.

45. Oat & Wheat Bran

46. Cinnamon ground

47. Garam Masala

48. Rosemary

49. Bran flakes

50. Bran Wheat

51. Sesame seeds

52. Wheatgerm

53. Figs dried.

54. lentils boiled          

55. Cashew Nuts

56. Hazelnuts

57. Almonds          

58. Malt bread

59. Twiglets          

60. Semolina (1/2 cup cooked) has 5.5 mg.

61. Whole wheat bread 1 slice 0.9

62. White bread, 1 slice 0.7

63. Raisins (1 cup) has 5.1 mg.

64. Dried peaches (1 cup) have 9.6 mg.

65. Chili powder (100 g) 29.3

66. Skimmed Milk powder        

67. Natural Cheese          

68. Milk                  

ANIMAL SOURCES
69. Chicken (liver)

70. Fish Paste

71. Kidney          

72. Heart          

73. Mussels boiled

74. Faggots          

75. Beef lean

Compiled by – Sonia Sharma
Article 1/91.