Cradle2Kindy - Bringing Confidence to Parenting

Articles

Iron Rich Food

Friday, January 22, 2010
To ensure you are getting enough dietary iron eat the wide variety of foods that are naturally high in iron.  Iron from plant food is absorbed better by the body if eaten with foods containing Vit C and therefore may cause less constipation.  For more information on diatry iron please read Getting Enough Iron written by Dietitian Eve Reed.

Here is a list of foods that are rich in iron:

 

Food

 

Iron Content (mg)

 

grams

 

Cereals, grains and nuts

Rice, brown
Pasta, wholemeal
Bread, wholemeal
Wheatgerm
Wheatbran
Branflakes
Cornflakes
Soya bean curd, tau hoo
Cashew nut
Pistachio
Walnut
Lotus seed
Almond
Sunflower seed
Watermelon seed
Soya bean, white
lentil
Gram, green
Gram, red
Humus
Tahina

1 bowl  200g
1 portion  100g
1 slice   30g
1 teaspoon  15g
1 tablespoon  15g
3/4 cup  30g
1 cup  30g
1 small square  85g
1/2 cup  65g
1/2 cup  65g
1/2 cup  50g
1/2 cup  15g
2 tablespoons  30g
1/2 cup  70g
1/2 cup  50g
1/2 cup  50g
1 cup  180g
1 cup  250g
1 cup  250g
3 tablespoons  50g
2 teaspoons  25g

1.0
1.8
1.0
1.1
1.8
5.0
3.6
1.9
5.0
2.5
1.5
0.6
1.2
3.2
3.1
3.0
14.4
13.8
10.5
 2.6
9.0
 

Fruits

Apricot, semi-dried
Dates, black, dried
Dates, red, dried
Raisins
Longan, dried
Fig, dried
Prunes, semi-dried
Peach, fresh

 
10 halves  35g
10  90g
10  90g
1 packet  42g
1/2 cup  65g
10  85g
10  85g
One  155g
 
1.2
3.3
3.0
1.5
3.5
3.6
2.2
1.6
 

Vegetables

Kale, Chinese (kai lan)
Spinach (bayam pasir)
Kang kong
Chinese cabbage (bok choy)
Mustard leaves, chye sim
Seaweed, dried (hai tai)
Sea moss (fa chai)

 
1 cup  65g
1 cup 30g
1 cup  30g
1 cup  170g
1 cup  55g
1 sheet  15g
1 pinch  10g
 
1.3
1.5
1.6
1.6
0.7
3.3
9.9
 

Meat, Poultry and Fish

Beef, lean
Pork, lean
Pork liver
Pig kidney
Mutton, lean
Turkey meat cooked
Chicken, skinless
Chicken liver
Egg yolk
Egg, whole
Fish
Ikan bilis  (white bait)
Prawns, dried
Oyster, fresh
Sardine, canned

 
1 palm-sized piece  90g
1 palm-sized piece  90g
2 slices  30g
One  230g
1 palm-sized piece  90g
1 palm-size piece  20g
1 palm-sized piece  90g
One  50g
One  17g
One  50g
1 fillet  90g
2 tablespoons  15g
1 teaspoon  5g
12  60g
1 fish  40g
 
2.8
1.2
3.1
13.8
2.1
4.8
0.8
5.1
0.8
0.9
1.2
0.6
0.7
3.7
1.8

If you would like more information on similar topics our E-books are packed full of practical parenting tips.  Down load an E-Book specifically related to your child's age group through Publications at Our Shop.

Call and find out how Cradle 2 Kindy can provide professional guidance on a variety of topics.

Also see: Food intolerances' and Allergies in Children

More Articles on Health

All articles on this website have a copyright any use of any material must have permission from Cradle 2 Kindy Parenting Solutions.