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Here is a link to Our Iron Rich Foods Table
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| Meats / Misc. | Fish / Shellfish | Vegetables / Fruits | Legumes / Grains |
| Excellent Sources | |||
| Heart, Kidney, Liver, Beef, Veal, Lamb | Clams, Oysters | Dried Apricots, Cooked Spinach | Some Cereals (Read the label to determine iron content and limit cereals with sugar listed as the 1st ingredient.) Some good examples: Cheerios, Cream of Wheat,Malt-o-Meal, Raisin Bran & bran cereals, Special K,Total & Wheat Chex, Tofu, Legumes(kidney beans, lentils, white beans) |
| Very Good Sources | |||
| Chicken, Liverwurst, Pork, Turkey | Fish, Shrimp | Almonds, Avocado, Greens (beets, spinach), Peas, Canned plums, Baked Potato, Prune Juice, Dried Prunes, Raisins | Bagels, Legumes (black beans, garbanzo beans, lima beans, pinto beans), Enriched Pasta, Pita Bread, Squash, Corn Tortilla, Wheat Germ |
| Good Sources | |||
| Asparagus, Bananas, Berries, Brussel Sprouts, Dates, Figs, Green Beans, Greens (collard, kale, mustard, turnip), Pickles, Sweet Potatoes, Tomato Juice, Watermelon | White Bread, enriched Whole Wheat Bread, Cocoa, Egg Yolk, Blackstrap Molasses, Nuts, Oatmeal, Peanut Butter, Seeds (pumpkin, squash, sunflower), Caution: Nuts and seeds recommended only for 4 yrs. and older. | ||
Note that there are plenty of non-meat sources of iron. Eat or drink a food rich in vitamin C when eating non-meat, iron-rich foods. This increases the absorption of the iron. Rich sources of vitamin C are: oranges or orange juice, grapefruit or grapefruit juice, tomatoes or tomato juice, strawberries, cantaloupe, watermelon, broccoli, raw cabbage, greens (collard, mustard, spinach, turnip), peppers, chilies and potatoes.
Make sure to limit milk (which is a poor source of iron) to 24-26 ounces a day so that there is a good appetite for the iron-rich foods.