Iron Replacement - Non-meat Sources of Iron and Iron Content (mg)

1. One iron pill per day – can be cheapest brand (should have over 18mg of elemental iron)

    a. Example: Ferrous Sulfate (65mg elemental iron), Ferrous gluconate (37.5mg elemental iron)

2. Take iron with 500mg vitamin C – helps absorption

3. Take with meals – if a meat eater take iron with meat as this will improve absorption of iron

4. Avoid drinking tea or coffee with iron pills



Blackstrap molasses 2 Tbsp 7.2 mg

Lentils, cooked 1 cup 6.6 mg

Tofu 4 ounces 6.4 mg

Spinach, cooked 1 cup 6.4 mg

Bagel, enriched 1 medium 6.4 mg

Chickpeas, cooked 1 cup 4.7 mg

Tempeh 1 cup 4.5 mg

Lima beans, cooked 1 cup 4.5 mg

Black-eyed peas, cooked 1 cup 4.3 mg

Swiss chard, cooked 1 cup 4.0 mg

Kidney beans, cooked 1 cup 3.9 mg

Black beans, cooked 1 cup 3.6 mg

Pinto beans, cooked 1 cup 3.6 mg

Turnip greens, cooked 1 cup 3.2 mg

Prune juice 8 ounces 3.0 mg

Quinoa, cooked 1 cup 2.8 mg

Beet greens, cooked 1 cup 2.7 mg

Tahini 2 Tbsp 2.7 mg

Veggie hot dog, iron-fortified 1 hot dog 2.7 mg

Peas, cooked 1 cup 2.5 mg

Cashews 1/4 cup 2.1

Bok choy, cooked 1 cup 1.8 mg

Bulgur, cooked 1 cup 1.7 mg

Raisins 1/2 cup 1.6 mg

Apricots, dried 15 halves 1.4 mg

Veggie burger, 1 patty 1.4 mg

Watermelon 1/8 medium 1.4 mg

Almonds 1/4 cup 1.3 mg

Kale, cooked cup 1.2 mg

Sunflower seeds 1/4 cup 1.2 mg



- Dr. Tom DeLoughery @Bloodman



#Iron #Deficiency #Replacement #Sources #Fe #Content #FoodList #Nutrition #Management