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خرید پکیج
تعداد آیتم قابل مشاهده باقیمانده : 3 مورد
نسخه الکترونیک
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Dietary sources of iron

Dietary sources of iron
Food Approximate measure Iron (mg)
High-iron sources
Cereals, fortified 1 serving 4.5 to 17.8
Cream of Wheat (quick or instant)* 1/2 cup 7.8
Kidney, beef 2 oz (60 g) 5.3
Liver, beef 2 oz (60 g) 5.8
Liver, calf 2 oz (60 g) 9
Liver, chicken 2 oz (60 g) 6
Liverwurst 2 oz (60 g) 3.6
NutsΔ 1 cup 5 to 7
Prune juice 1/2 cup 5.1
Seeds, sunflowerΔ 3 1/2 oz (100 g) 7.1
Moderate-iron sources
Almonds, dried, unblanched 1/2 cup 3
Dried beans and peas
Baked beans, no pork 1/4 cup 1.5
Blackeye peas, cooked 1/4 cup 0.8
Chick peas, dry 1/4 cup 3.5
Great northern beans, cooked 1/4 cup 1.3
Green peas, cooked 1/4 cup 1.4
Lentils, dry 1/4 cup 3.4
Lima beans, cooked 1/4 cup 1.3
Navy beans, cooked 1/4 cup 1.3
Red beans, dry 1/4 cup 3.5
Soybeans, cooked 1/4 cup 1.4
White beans, dry 1/4 cup 3.9
Beef, cooked 2 oz (60 g) 2 to 3
Ham, cooked 2 oz (60 g) 1.3
Lamb, cooked 2 oz (60 g) 1.9
Peaches, dried 1/4 cup 2.4
Peanuts, roasted without skins 3 1/2 oz (100 g) 3.2
Pork, cooked§ 2 oz (60 g) 2 to 3
Prunes, dried 2 large 1.1
RaisinsΔ 5/8 cup 3.5
Scallops 2 oz (60 g) 1.6
Spinach (cooked) 1/2 cup 3.2
Spinach (raw) 1 cup 0.9
Turkey, cooked 2 oz (60 g) 1.7
Approximate iron content of popular prepared foods
Hamburger
Small 1 3
Large 1 5.2
Spaghetti with meatballs 1 cup 3.3
Frankfurter and beans 1 cup 4.8
Pork and beans 1 cup 5.9
Chile con carne 1 cup 3.6
Beef burrito or tostado 1 medium 3.4 to 4.6
Cheese pizza 2 slices 3
Cheese pizza with beef 2 slices 4.8
White bread 1 piece 0.7
* Or other fortified cereals that contain 10 mg of iron per ounce or 100% recommended dietary allowance per serving.
¶ Because organ meats are generally high in cholesterol, these iron-rich foods should be eaten in moderation.
Δ Raisins, nuts, and seeds are not generally recommended for children under age 3, because of risk of choking.
Depending on cut, the greatest amounts of iron are generally found in the chuck, flank, and bottom round cuts of beef.
§ Depending on cut, the greatest amounts of iron are generally found in the loin, sirloin, tenderloin, and picnic shoulder cuts of pork.
Data from: Walker WA, Watkins JB (Eds), Nutrition in Pediatrics, 2nd ed, BC Decker, Inc, London 1997.
Graphic 83735 Version 5.0

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