Serves: 5

Iron
Food Amount (milligrams)
Ready-to-eat 1 cup 4.5 to 8.1
cereals (fortified)
Quinoa 1 cup cooked 5.3
Spinach 1 cup cooked 4.0
Black-eyed peas 1/2 cup cooked 3.8
Lentils 1/2 cup cooked 3.4
Swiss chard 1 cup cooked 3.2
Lima beans 1/2 cup cooked 2.9
Prunes 10 dried 2.4
Blackstrap 1 tablespoon 2.3
molasses
Millet 1 cup cooked 2.2
Raisins 1/2 cup 1.7
Winter squash 1 cup cooked 1.4
(acorn, buttercup,
butternut, Hubbard)
Brewer’s yeast 1 tablespoon 1.4

From "Betty Crocker's Complete Cookbook, Everything You Need to Know to Cook Today, 9th Edition." Text Copyright 2000 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

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