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©2018 by Cradle 2 Kindy: Parenting Solutions

Christine Jolly, Owner and Parent Coach

Hobart, Tasmania

admin@cradle2kindy.com.au

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Iron Rich Food

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 dietary 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)

 

Cereals, grains and nuts
 

Rice, brown

1 bowl  200g


Pasta, wholemeal

1 portion 100g


Bread, wholemeal

1 slice   30g
 

Wheatgerm
1 teaspoon  15g

 

Wheatbran

1 tablespoon  15g


Branflakes

3/4 cup  30g


Cornflakes

1 cup  30g


Soya bean curd, tau hoo

1 small square  85g


Cashew nut

1/2 cup  65g


Pistachio

1/2 cup  65g


Walnut

1/2 cup  50g


Lotus seed

1/2 cup  15g


Almond

2 tablespoons  30g


Sunflower seed

1/2 cup  70g


Watermelon seed

1/2 cup  50g


Soya bean, white

1/2 cup  50g


lentil

1 cup  180g


Gram, green

1 cup  250g


Gram, red

1 cup  250g


Humus

3 tablespoons  50g


Tahina
2 teaspoons  25g

 

Fruits
 

Apricot, semi-dried

10 halves  35g


Dates, black, dried

10  90g


Dates, red, dried

10  90g


Raisins

1 packet  42g


Longan, dried

1/2 cup  65g


Fig, dried

10  85g


Prunes, semi-dried

10  85g


Peach, fresh

 One  155g
 

Vegetables

 

Kale, Chinese (kai lan)

1 cup  65g


Spinach (bayam pasir)

1 cup 30g


Kang kong

1 cup  30g


Chinese cabbage (bok choy)

1 cup  170g


Mustard leaves, chye sim

1 cup  55g


Seaweed, dried (hai tai)

1 sheet  15g


Sea moss (fa chai)

1 pinch  10g
 

Meat, Poultry and Fish
 

Beef, lean

1 palm-sized piece  90g


Pork, lean

1 palm-sized piece  90g


Pork liver

2 slices  30g


Pig kidney

One  230g


Mutton, lean

1 palm-sized piece  90g


Turkey meat cooked

1 palm-size piece  20g


Chicken, skinless

1 palm-sized piece  90g


Chicken liver

One  50g


Egg yolk

One  17g


Egg, whole

One  50g


Fish

1 fillet  90g


Ikan bilis  (white bait)

2 tablespoons  15g


Prawns, dried

1 teaspoon  5g


Oyster, fresh

12  60g


Sardine, canned

1 fish  40g

 

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

 

Disclaimer: Article on our website are for education purposes only.  Please consult with your doctor to make sure this information is right for your child.

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

Disclaimer: Articles on our website are for education purposes only.  Please consult with your doctor to make sure this information is right for your child.