Good Sources of Iron?

starryeyed131
starryeyed131 Posts: 3
in Food and Nutrition
Help! I can almost NEVER reach my Iron goal...It is by far my most challenging goal to hit without skyrocketing calories/protein. Does anyone know good sources of Iron that won't make me stack up in calories and protein?

Replies

  • LittleButMightyOne
    LittleButMightyOne Posts: 117
    My mom has trouble with this and likes to list the things she has to eat when she feels "low": chicken liver (eww), beets, raisins, and any dark green vegetables, like spinach.
  • NPetrakis
    NPetrakis Posts: 164 Member
    1 cup of multi grain Cheerios. 100% of your daily Iron.
    check it out in the food database, its in there.
    done.
  • TimeWarp9
    TimeWarp9 Posts: 91
    Total cereal, also
  • VeganTrish
    VeganTrish Posts: 22 Member
    Grape Nuts cereal, too.
  • kraj8995
    kraj8995 Posts: 28
    You eat green vegetables and milk. They have a good sources of iron.
  • Dagoth
    Dagoth Posts: 172
    You could always take an iron supplement to reach your daily goal.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Cream of Wheat cereal is also a good source. I always have to eat it several times during the week prior to donating blood - it gets me well above their minimum requirement every time.

    Here's a list of iron rich foods on my blood center's page: http://www.cencalblood.org/IronRichFoods.htm
  • Westerville_Willie
    Westerville_Willie Posts: 16
    Liver
  • MissNations
    MissNations Posts: 513 Member
    Shrimp.
  • dwiebe85
    dwiebe85 Posts: 123
    I have found either oatmeal or honey bunches of oats is the only way to reach it.
  • Guitarjon
    Guitarjon Posts: 204 Member
    Didn't realise that about cheerios.

    I eat a lot of broccoli and other dark green vegetables like cabage and spinache but very rarely get my iron allowence.

    Is it a problem if your not generally enemic?
  • StarvingDiva
    StarvingDiva Posts: 1,107 Member
    Blackstrap Molasses, Beef, Lentils, I think any beans.
  • shbretired
    shbretired Posts: 320 Member
    I buy an iron tab with 365 mg per tab from Best Buy.
  • Jrflaw22
    Jrflaw22 Posts: 17 Member
    I had the same problem. I found this cereal called "grainberry". It's a bran cereal. It's cheaper than total and gives you 100% of iron. You only need 3/4 cup. I eat it dry in the morning with coffee and a banana.
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    Liver.

    I love calves or lamb liver with onions!
  • dls06
    dls06 Posts: 6,774 Member
    1 tbs of Wheatgrass added to smoothie. 120 gm of Iron.
  • kcoftx
    kcoftx Posts: 765 Member
    Although I have found some good foods with decent amount of iron in it, I was having the same issue. So a few times a week, I eat a cup of cereal.


    As for other foods...

    1/2 cup of Chick Peas has 15% iron. Toasted chick peas (Put a little olive oil with various seasoning coating it and put on a cookie sheet in the oven on broil for about 30 minutes, longer for roasted. I prefer toasted but to each their own.)

    Check packages for various types of beans.

    Pumpkin Seeds have a lot of iron (varies by brand/serving size). David's Pumpkin Seeds, for example, has 15% iron for 1/4 a cup.
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    Frosted mini wheats! If I have those for breakfast, I'm good for the day LOL.
  • VeganTrish
    VeganTrish Posts: 22 Member
    1 cup of multi grain Cheerios. 100% of your daily Iron.
    check it out in the food database, its in there.
    done.
    Was excited about this (because while grape nuts have 90% daily iron, they're not the tastiest) but multigrain Cheerios only have 45% daily iron. I mean, that's still good though, but I wish it was 100%. Cheerios go down easy!
  • bubsyh
    bubsyh Posts: 57 Member
    spinach and guiness. Not together though as YUK
  • gwengogreen1
    gwengogreen1 Posts: 194 Member
    my favorite, is to make rice krispie treats with cheerios (high in iron) and then put dark chocolate on or in it (also has iron in it)

    or steak, although you need a lot of steak to even get enough iron....

    :D YUM!
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Fortified cereal is exactly the same as taking a pill, except you have to eat cereal too.

    For those suggesting dark leafy veg, well done.
  • VeganTrish
    VeganTrish Posts: 22 Member
    For those suggesting dark leafy veg, well done.

    Absolutely, this is the best way.

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