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Thread: Table: Iron content in foods

  1. #1

    Join Date
    Feb 2003
    Location
    Melbourne, Victoria, Australia, Australia
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    Thumbs up Table: Iron content in foods

    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.
    Kelly xx

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  2. #2

    Join Date
    Oct 2003
    Location
    Forestville NSW
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    Default

    oh making a lime & chilli lean beef salad tonight...

  3. #3

    Join Date
    Nov 2003
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    1,861

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    Liver's one of those things that you're not supposed to have during PG though isn't it? Because of the vitamin A retinol issue?

  4. #4

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    Yes I think liver is meant to be avoided because of high Vitamin A (retinol) levels, especially in the first trimester.

  5. #5

    Join Date
    Jul 2006
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    Melbourne
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    Yep, no liver for me, but thanks so much for that Kel. I am feeling very tired, but because of my bad ms my Ob thinks it might be best to hold off on supplements for another couple of weeks. So I need to increase my dietary intake! Very helpful little chart

  6. #6

    Join Date
    Aug 2004
    Location
    NZ
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    BLURGHHHHHH Liver makes me wanna spew!!
    Surprisingly I have very good iron levels... Lucky huh? Wouldn't wanna have to eat all that liver!

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