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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