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How much iron is in that food?

We know red meat is a good source of iron, but what other grocery items boost this essential mineral?

Iron is responsible for carrying oxygen around our body. Low iron stores may make us feel tired, reduce our ability to learn and stop our immune system from working properly. Young women are most at risk of low iron stores.

We get iron from a variety of animal and plant foods. Some foods may be fortified with iron. Iron from animal products is most easily used in our bodies and, although plant sources may contain plenty of iron, less is available to be used in our body. Eating foods high in vitamin C with a meal containing iron-rich foods can help our body use the iron better.

The daily Recommended Dietary Intake (RDI) of iron for men is 8mg and women up to the age of 50 is 18mg.

We compared the amount of iron in these favourite foods to the recommended daily intake for adults.

Any product examples given here were correct at time of publication. However, remember to check the ingredients and nutrition information every so often, as these can change over time.

For more information on some of the benefits of getting enough iron see our 8 steps to healthy skin, hair and nails.

25g Dark chocolate
1.1mg iron
1 cup chopped spinach
1.9mg iron
1 grilled chicken breast
2mg iron
100g serve tofu
2mg iron
1 teaspoon Sanitarium Marmite
2.1mg iron
2 tablespoons pumpkin seeds
2.4mg iron
150g sirloin steak
2.4mg iron
1 serve (210g) baked beans
2.5mg iron
(2 biscuits)Sanitarium Weet-Bix Blends Multi-Grain +
3mg iron
100g serveVegie Delights Savoury Vegie Mince
3.5mg iron
0.25 cup (raw) red lentils
3.5mg iron
½ cup cooked mussel meat
4.4mg iron

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