Version May 2024
| Food | Amount |
| Foods that provide 3 to 12 mg of iron | |
| Clams | 4 large or 9 small |
| Oysters | 6 medium |
| Octopus | 3 oz cooked |
| Spinach | 1/2 cup cooked |
| Lentils | 1/2 cup cooked |
| Pumpkin seeds | 1 oz roasted |
| Fortified cereals | 1 cup |
| Foods that provide 1.6 to 3 mg of iron | |
| Sirloin steak | 3 oz |
| Roast beef | 3 oz |
| Lean hamburger | 3 oz |
| Pork | 3 oz |
| Lamb | 3 oz |
| Salmon | 3 oz |
| Tilapia | 3 oz |
| Kidney beans | 1/2 cup cooked |
| Lima beans | 1/2 cup cooked |
| Navy beans | 1/2 cup cooked |
| Oatmeal | 1 cup cooked |
| Cashew nuts | 1 oz dry roasted |
| Foods that provide 0.5 to 1.5 mg of iron | |
| Chicken | 3 oz |
| Eggs | 1 whole |
| Green peas | 1/2 cup |
| Tomato juice | 6 oz |
| Broccoli | 1/2 cup |
| Brussels sprouts | 1/2 cup cooked |
| Almonds | 1 oz roasted |
| Peanuts | 2 oz roasted |
| Dried apricots | 5 halves |
| Raisins | 1 oz (approximately 60 raisins) |
| Raspberries | 1 cup |
| Strawberries | 1 cup |
| Foods high in vitamin C that enhance iron absorption when consumed with iron-containing foods | |
| Broccoli | |
| Bell peppers | |
| Cantaloupe | |
| Grapefruit and grapefruit juice | |
| Kiwi | |
| Orange and orange juice | |
| Tomatoes and tomato sauces | |
| Strawberries | |
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