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Iron Rich Food

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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