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Tools for a Healthy Diet
WLR provides tools and information to help you build a healthy diet and lose weight by getting your calorie balance right. You can access the calorie database and keep an online food diary . . .
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Iron Rich Food
The list below shows the calorie, fat and iron content of some iron-rich foods.
Men and women over the age of 50 years should have 8.7mg iron daily; teenage girls and women under 50 years should have 14.8mg a day.
| Food | Calories | Fat (g) | Iron (mg) |
|---|---|---|---|
Animal sources of iron |
|||
Portion of fried lamb’s liver |
237 |
12.9 |
10.9 |
125g can sardines in tomato sauce |
221 |
14.5 |
5.8 |
8oz (raw weight) grilled rump steak |
289 |
9.6 |
4.1 |
40g liver pate |
126 |
11.6 |
2.8 |
2 thick slices lean roast beef |
158 |
4.6 |
2.3 |
3 slices lean roast lamb |
189 |
8.6 |
2.1 |
1 boiled egg |
90 |
6.6 |
1.1 |
100g raw extra-lean minced beef |
174 |
9.6 |
1.4 |
2 thick slices lean roast pork |
164 |
5 |
1 |
2 grilled low-fat pork sausages |
183 |
5.5 |
1 |
1 steamed salmon steak |
197 |
13 |
0.8 |
Vegetable sources of iron |
|||
30g bowl branflakes |
95 |
0.6 |
6 |
200g can baked beans in tomato sauce |
168 |
1.2 |
2.8 |
30g bowl cornflakes |
108 |
0.2 |
2 |
2 slices wholemeal bread |
155 |
1.8 |
1.9 |
3tbsp garden peas |
62 |
0.8 |
1.4 |
Average serving of spinach |
17 |
0.7 |
1.4 |
2 slices white bread |
156 |
0.9 |
1 |
2 spears of broccoli |
22 |
0.7 |
0.9 |
10 Brussels sprouts |
35 |
1.3 |
0.6 |
NB: these figures are based on a mixture of brands. Nutritional information may vary slightly from brand to brand.
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