Good Sources of Iron?

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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?
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  • LittleButMightyOne
    LittleButMightyOne Posts: 117
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    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
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    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
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    Total cereal, also
  • VeganTrish
    VeganTrish Posts: 22 Member
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    Grape Nuts cereal, too.
  • kraj8995
    kraj8995 Posts: 28
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    You eat green vegetables and milk. They have a good sources of iron.
  • Dagoth
    Dagoth Posts: 172
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    You could always take an iron supplement to reach your daily goal.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
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    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
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    Liver
  • MissNations
    MissNations Posts: 513 Member
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    Shrimp.
  • dwiebe85
    dwiebe85 Posts: 123
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    I have found either oatmeal or honey bunches of oats is the only way to reach it.
  • Guitarjon
    Guitarjon Posts: 204 Member
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    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
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    Blackstrap Molasses, Beef, Lentils, I think any beans.
  • shbretired
    shbretired Posts: 320 Member
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    I buy an iron tab with 365 mg per tab from Best Buy.
  • Jrflaw22
    Jrflaw22 Posts: 17 Member
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    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
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    Liver.

    I love calves or lamb liver with onions!
  • dls06
    dls06 Posts: 6,774 Member
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    1 tbs of Wheatgrass added to smoothie. 120 gm of Iron.
  • kcoftx
    kcoftx Posts: 765 Member
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    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
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    Frosted mini wheats! If I have those for breakfast, I'm good for the day LOL.
  • VeganTrish
    VeganTrish Posts: 22 Member
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    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
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    spinach and guiness. Not together though as YUK

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