Table 1: Sources of Iron in the Diet

Haem Iron (mg)

Liver (85g) - 5.5
Lean steak (100g) - 3.0
Lamb chop (85g) - 2.0
Lean pork (100g) - 1.0
Lean chicken (100g) - 1.0

Non Heam Iron (mg)

Bran flakes (1 cup) - 8.1
Cashew nuts (40g) - 2.4
Spinach (1/2 cup) -2.2
Baked bean (1/2 cup) - 2.0
Lentils/chick peas (1/2 cup) - 1.8

Haem iron is absorbed much more readily than non haem iron. To assist in iron absorption include foods rich in vitamin C e.g. fruits, fruit juice.