| Good | Estimated mg of iron per 100g serving | Serving | Nutrient Density |
|---|---|---|---|
| Blackstrap molasses | 16.2 | 14g | excellent |
| Sesame seeds | 14.5 | 36g | excellent |
| Pumpkin seeds | 11.2 | 34g | excellent |
| Parsley | 6.2 | 7.5g | good |
| Soya beans | 5.11 | 170g | good |
| Almonds | 4.7 | 34g | good |
| Prunes | 3.9 | 42g | good |
| Cashew nuts | 3.6 | 34g | good |
| Spinach | 3.5 | 180g | good |
| Beef cooked | 3.5 | 113g | good |
| Brazil nuts | 3.4 | 34g | good |
| Lentils | 3.3 | 198g | good |
| Dates | 3 | 42g | good |
| Walnuts | 2.9 | 25g | good |
| Pork | 2.9 | 113g | good |
| Kidney beans | 2.9 | 177g | good |
| Sardines | 2.9 | 92g | good |
| Wholemeal bread | 2.7 | 36g | good |
| Raisins | 2.5 | 36g | good |
| Lamb | 2.4 | 113g | good |
| Sweet potato | 1.8 | 77g | light |
| Eggs | 1.18 | 44g | light |
| Avocado | 0.95 | 146g | light |
1 Webster-Gandy J, Madden A, Holdsworth M Ed's (2006) Oxford Handbook of Nutrition and Dietetics. Oxford University Press, Oxford.
2 D. McKenna (Royal Victoria Hospital) et al. 'a randomised trial investigating and iron-rich natural mineral water as a prophylaxis against iron deficiency in pregnancy' in Clinical and Laboratory Haematology, 2003, 25 99-103
Copy and data supplied by Joanna Lyall,
Nutritional Therapist.
The iron content quoted in the above table is based on data used by the George Mateljan Foundation and the World Healthiest Foods (whfoods.org).
The nutrient breakdown data is supplied by ESHA (www.esha.com). All figures have been referenced against the FSA McCance and Widdowsons Composition of foods data.
http://www.nelsonsnaturalworld.com/en-gb/uk/our-brands/spatone/iron-essentials/ironfromfoodsources/
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