Absorb Plant Based Iron With The Help of Vitamin C

Dietary Sources of Iron

Hemoglobin represents about two-thirds of the body's iron. If you don't have enough iron, your body can't make enough healthy oxygen-carrying red blood cells. A lack of red blood cells is called iron deficiency anemia. Without healthy red blood cells, your body can't get enough oxygen.

The following lists of foods are directly sourced from the USDA/HHS Dietary Guidelines for Americans, 2005.  Take notice of your iron and vitamin C consumption. Combine your meals and snacks to contain both together and watch your health boost!

 

iron foods.jpg

Food Sources of Iron ranked by milligrams of iron per standard amount; also calories in the standard amount. (All amounts listed provide 10% or more of the Recommended Dietary Allowance (RDA) for teenage and adult females, which is 18 mg/day.)

Food, Standard Amount

Iron (mg) I

Calories    C

Clams, canned, drained, 3 oz

I 23.8

 C 126

*Fortified dry cereals (various), about 1 oz

 I 1.8 to 21.1

C 54 to 127

Cooked oysters, cooked, 3 oz

 I 10.2

C 116

Organ meats (liver, giblets), cooked, 3 oza

I  5.2 to 9.9

C  134 to 235

*Fortified instant cooked cereals (various), 1 packet

I 4.9 to 8.1

C Varies

*Soybeans, mature, cooked, ½ cup

I 4.4

C 149

*Pumpkin and squash seed kernels, roasted, 1 oz

I 4.2

C 148

*White beans, canned, ½ cup

I 3.9

C 153

*Blackstrap molasses, 1 Tbsp

I 3.5

C 47

*Lentils, cooked, ½ cup

I 3.3

C 115

*Spinach, cooked from fresh, ½ cup

I 3.2

C 21

Beef, chuck, blade roast, cooked, 3 oz

I 3.1

C 215

Beef, bottom round, cooked, 3 oz

I 2.8

C 182

*Kidney beans, cooked, ½ cup

I 2.6

C 112

Sardines, canned in oil, drained, 3 oz

I 2.5

C 177

Beef, rib, cooked, 3 oz

I 2.4

C 195

*Chickpeas, cooked, ½ cup

I 2.4

C 134

Duck, meat only, roasted, 3 oz

I 2.3

C 171

Lamb, shoulder, cooked, 3 oz

I 2.3

C 237

*Prune juice, ¾ cup

I 2.3

C 136

Shrimp, canned, 3 oz

I 2.3

C 102

*Cowpeas, cooked, ½ cup

I 2.2

C 100

Ground beef, 15% fat, cooked, 3 oz

I 2.2

C 212

*Tomato puree, ½ cup

I 2.2

C 48

*Lima beans, cooked, ½ cup

I 2.2

C 108

*Soybeans, green, cooked, ½ cup

I 2.2

C 127

*Navy beans, cooked, ½ cup

I 2.1

C 127

*Refried beans, ½ cup

I 2.1

C 118

Beef, top sirloin, cooked, 3 oz

I 2.0

C 156

*Tomato paste, ¼ cup

I 2.0

C 54

Food Sources of iron are ranked by milligrams of iron per standard amount; also calories in the standard amount. (All amounts listed provide 10% or more of the Recommended Dietary Allowance (RDA) for teenage and adult females, which is 18 mg/day.) aHigh in cholesterol.
*These are non-heme iron sources. To improve absorption, eat these with a vitamin-C rich food.

Source: USDA/HHS Dietary Guidelines for Americans, 2005
Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in the 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table

Vitamin-C-Rich-Foods.jpg

 

Dietary Sources of Vitamin C

Food, Standard Amount

Vitamin C (mg)

Calories

Guava, raw, ½ cup

188

56

Red bell pepper, raw, ½ cup

142

20

Red bell pepper, cooked, ½ cup

116

19

Kiwi fruit, 1 medium

70

46

Orange, raw, 1 medium

70

62

Orange juice, ¾ cup

61 to 93

79 to 84

Green bell pepper, raw, ½ cup

60

15

Green bell pepper, cooked, ½ cup

51

19

Grapefruit juice, ¾ cup

50 to 70

71 to 86

Vegetable juice cocktail, ¾ cup

50

34

Strawberries, raw, ½ cup

49

27

Brussels sprouts, cooked, ½ cup

48

28

Cantaloupe, ¼ medium

47

51

Papaya, raw, ¼ medium

47

30

Kohlrabi, cooked, ½ cup

45

24

Broccoli, raw, ½ cup

39

15

Edible pod peas, cooked, ½ cup

38

34

Broccoli, cooked, ½ cup

37

26

Sweet potato, canned, ½ cup

34

116

Tomato juice, ¾ cup

33

31

Cauliflower, cooked, ½ cup

28

17

Pineapple, raw, ½ cup

28

37

Kale, cooked, ½ cup

27

18

Mango, ½ cup

23

54

Food sources of vitamin C are ranked by milligrams (mg) of vitamin C per standard amount; also calories in the standard amount. (All amounts listed provide 20% or more of the Recommended Dietary Allowance (RDA) of 90 mg/day for adult men.)

Source: USDA/HHS Dietary Guidelines for Americans, 2005
Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in the 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

For more information about iron, see this fact sheet about iron. (NIH)

 

Tiffany Rivera