Iron rich food list

List of Foods With Iron

Bran flakes, oatmeal and semolina are high in iron. Sea vegetables are very rich in iron, as high as 42 mg per half cup.
Chickpeas, soybeans and tofu are also foods containing high iron.

Vegetables High In Iron

(1/2 cup cooked), Value in mg

Sea vegetables = 18.1- 42.0
Swiss chard = 2
Turnip greens = 1.6
Sweet potatoes, canned = 1.7
Turnip greens = 1.6
Pumpkin, cooked = 1.7
Potato, baked with skin = 1.7
Turnip greens = 1.6
Watermelon, 1/8 medium = 0.5

Prune juice, 4 oz = 1.5
Spinach cooked = 1.5
Beet greens cooked = 1.4
Potato, 1 large = 1.4
Bok choy cooked = 0.7
Peas, cooked = 0.65
Green beans, cooked = 0.60
Tomato juice = 0.6
Broccoli, cooked = 0.55.
Kidney, lima, navy, black, pinto, soy beans, and lentils  - 1 cup contains 5.0 mg.
Cereals, breads, enriched rice, and pasta - 1 cup contains 1-16 mgs.