Foods high in Iron.
| Food | Mg per servings | % of the daily value* |
|---|---|---|
| Fortified breakfast cereals with 100% DV iron | 18 | 100 |
| Oysters, steamed 3 oz | 8 | 44 |
| White beans, canned 1 cup | 8 | 44 |
| Dark chocolate, 3 oz | 7 | 39 |
| Beef liver, 3 oz | 5 | 28 |
| Lentils, boiled | 3 | 17 |
| Spinach, cooked | 3 | 17 |
| Tofu, firm, ½ cup | 3 | 17 |
| Kidney beans, canned ½ cup | 2 | 11 |
| Chickpeas, cooked ½ cup | 2 | 11 |
| Tomatoes, canned/stewed ½ cup | 2 | 11 |
| Baked potato with skin | 2 | 11 |
| Cashews, 18 nuts | 2 | 11 |
| Chicken, 140g (1 cup cubed) | 1.8 | 9 |
Recommended Dietary Allowances by age and sex (needs differ for pregnancy and location – see the source for more details).
- Females Age 14 to 18: 15mg
- Females Age 19 to 50: 18mg
- Females and males Age 51+: 8mg
- Males Age 14 to 18: 11mg
- Males Age 19 to 60: 8mg