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Healthy Diet Favourites
Can Curry Combat Cancer?
Carolyn's Diet Diary
Diet Q&A
Ann's Dieting Success Story
Fruit & Veg Portions
High Fibre Diets & Digestion
A Diet for Men
Diabetes: Symptoms, Diet and Control
Healthy Diet Food: Fabulous Fish
Healthy Eating:
5-A-Day
How Much Oily Fish?
Essential Fatty Acids
How Much Water?
Healthy Eating: Breakfast
Healthy Eating: It's Barbeque Time
Healthy Eating: Evening Meals
Healthy Diet Success Story
About Weight Loss Resources
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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)
|
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Animal sources of iron
|
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Portion of fried lamb’s liver
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237
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12.9
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10.9
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125g can sardines in tomato sauce
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221
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14.5
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5.8
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8oz (raw weight) grilled rump steak
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289
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9.6
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4.1
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40g liver pate
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126
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11.6
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2.8
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2 thick slices lean roast beef
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158
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4.6
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2.3
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3 slices lean roast lamb
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189
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8.6
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2.1
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1 boiled egg
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90
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6.6
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1.1
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100g raw extra-lean minced beef
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174
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9.6
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1.4
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2 thick slices lean roast pork
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164
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5
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1
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2 grilled low-fat pork sausages
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183
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5.5
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1
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1 steamed salmon steak
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197
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13
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0.8
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Vegetable sources of iron
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30g bowl branflakes
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95
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0.6
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6
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200g can baked beans in tomato sauce
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168
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1.2
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2.8
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30g bowl cornflakes
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108
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0.2
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2
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2 slices wholemeal bread
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155
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1.8
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1.9
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3tbsp garden peas
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62
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0.8
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1.4
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Average serving of spinach
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17
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0.7
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1.4
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2 slices white bread
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156
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0.9
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1
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2 spears of broccoli
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22
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0.7
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0.9
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10 Brussels sprouts
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35
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1.3
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0.6
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NB: these figures are based on a mixture of brands. Nutritional
information may vary slightly from brand to brand.
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Published: 11.08.2008
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