Foods high in iron?

Malomar3

Sure, I can figure out that both spinach and seaweed are high in iron, but what else? I typically am only eating about 50% of my daily requirement for iron, and don't want to take a supplement if I don't need to. I would rather just eat the correct foods. Any ideas?

Anayalata

http://www.oodora.com/health-and-food/nutrition/foods-high-in-iron.html

List of Grains Rich in Iron:

Brown rice, 1 cup cooked 0.8 mg
Whole wheat bread, 1 slice 0.9 mg
Wheat germ, 2 tablespoons 1.1 mg
English Muffin, 1 plain 1.4 mg
Oatmeal, 1 cup cooked 1.6 mg
Total cereal, 1 ounce 18.0 mg
Cream of Wheat, 1 cup 10.0 mg
Pita, whole wheat, 1 slice/piece, 6 ½ inch 1.9 mg
Spaghetti, enriched, 1 cup, cooked 2.0 mg
Raisin bran cereal, 1 cup 6.3 mg

List of Iron Rich Legumes, Seeds, and Soy:

Sunflower seeds, 1 ounce 1.4 mg
Soy milk, 1 cup 1.4 mg
Kidney beans, ½ cup canned 1.6 mg
Chickpeas, ½ cup, canned 1.6 mg
Tofu, firm, ½ cup 1.8 mg**
Soy burger, 1 average 1.8 to 3.9 mg**
Raw Spinach, 1 cup 1 mg**
Cooked Spinach, 1 cup 3.5 mg **
Pumpkin Seeds, ½ cup roasted 8.5 mg
Pistachios, ½ cup 4.4 mg

List of Vegetables Rich in Iron:

Broccoli, ½ cup, boiled 0.7 mg
Green beans, ½ cup, boiled 0.8 mg
Lima beans, baby, frozen, ½ cup, boiled 1.8 mg
Beets, 1 cup 1.8 mg
Peas, ½ cup frozen, boiled 1.3 mg
Potato, fresh baked, cooked w/skin on 4.0 mg
Vegetables, green leafy, ½ cup 2.0 mg
Watermelon, 6 inch x ½ inch slice 3.0 mg

Other Foods Rich in Iron:

Blackstrap Molasses, one tablespoon 3.0 mg
Dates or Prunes, ½ cup 2.4 mg
Beef, Pork, Lamb, three ounces 2.3 to 3.0 mg
Liver (beef, chicken), three ounces 8.0 to 25.0 mg*
Clams, Oysters ¾ cup 3.0 mg
Dark meat Turkey ¾ cup 2.6 mg
Pizza, cheese or pepperoni, ½ of 10 inch pie 4.5 to 5.5 mg

Malomar3

WOW - thanks!!!!

:happy: