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Foods with High Content of Iron1
Animal (Heme) Plant (Non-Heme)
Food Food
Food Serving Iron (mg) Food Serving Iron (mg)
Guide Guide
eef, cooked 75 g 1.5– Pumpkin seed kernels 60 mL 8.5
rimp, cooked 75 g 2 Tofu, medium or firm 150 g 2–7
rdines, cooked 75 g 2 Legumes (suc
s ens, lenils, 175 mL 2–6.5
Lm, cooked 75 g 1.5–1.8 cickpes
nsn o cerel 175 mL –6
icken, cooked 75 g 1 (enriced i iron
Pork, cooked 75 g 0.5–1 old cerels (enriced 0 g
i iron
is (suc s egeles (suc s
slmon, rou, 75 g 0.5–1 pumpkin, ricoke
liu, ddock, ers, pes, pooes, 125 mL 1–2
perc, cooked spinc
el, cooked 75 g 1.5–21 us, penus, nd 60 mL 0.5–2
sunflo er seeds
ild duck, 75 g 7.5 Ps (enriced i
cooked iron 125 mL 1–1.5
er, kidne, 75 g –
cooked Prune uice 125 mL 1.5
sers, mussels, 75 g 5–7 Penu uer nd
cooked nu uers, suc s 0 mL 0.5–1.5
lood pudding, lmond uer
cooked 75 g 5 red (enriced i
iron 1 slice 1
oose, cooked 75 g
www.Feramax.com †
www.facebook.com/FeramaxCanada
1
www.hc-sc.gc.ca/fn-an/pubs/nutrition/iron-fer-eng.php. November 8, 2016.
†
Pharmacy Practice+ and Profession Santé 2021 / The Medical Post and Profession Santé 2021 – Survey on OTC
Counselling and Recommendations
Foods with High Content of Iron
Vegetarians need almost twice the daily recommended amount of iron compared
with non-vegetarians. Iron from plant-based foods is not absorbed as well by our
bodies as animal food sources1.
Common antbased Meat Alternatives2
sources of iron
uck e Food
Food Serving Iron (mg)
(ou Guide
Perl mille 150 g
rins (r Tofu, cooked (¾ cup 2.–8.0
go
(udn oens, mure, cooked 175 mL 6.5
rle (¾ cup
s Lenils, cooked 175 mL .1–.
pinc (¾ cup
egeles roccoli ens ( ie, kidne, 175 mL
le n, pino, lck, romn (¾ cup 2.6–.
ollrd greens crnerr, duki, cooked
Pumpkin Pumpkin or sus seeds, 60 mL 1.–.7
seeds rosed (¼ cup
esme seeds Pes (cickpesgrno, 175 mL 1.–.5
i seeds lckeed, spli, cooked (¾ cup
eeds emp seeds Tempefermened so 150 g
enugreek produc, cooked (¾ cup .2
seeds (ei eless (susge, cicken,
l seeds mells, fis sicks, 75 g 1.5–2.8
(lsi cooked (2.5 o
us ried es ked ens, cnned 175 mL 2.2
fruis lmonds (¾ cup
ried figs us (cse s, lmonds,
elnus, mcdmi, 60 ml 1.–2.2
rk piscio nus, iou sell (¼ cup
er cocole
¡ggs, cooked 2 lrge 1.2–1.8
esme seeds, rosed 15 mL 1.
(1 Tsp
eless, lunceon slices 75 g 1.
(2.5 o
References
1 http://www.unlockfood.ca/en/Articles/Vegetarian- ummus 60 mL 1.5
and-Vegan-Diets/What-You-Need-to-Know-About- (¼ cup
a-Healthy-Vegetarian-E.aspx. Accessed on July
26, 2018 0 mL
2 Canadian Nutrient File 2015 www.hc-sc.gc.ca/fn-an/ lmond uer 1.1
nutrition/fiche-nutri-data/index-eng.php (2 Tsp
FM-211201
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