Food |
Serving size |
Weight (grams) |
Iron |
Kellogg's Special K breakfast cereal |
Cup |
60 |
9.30 |
Chicken liver fried in soy oil |
5 pieces |
100 |
8.34 |
Trout, smoked |
1 medium-sized serving |
300 |
8.30 |
Flax seeds |
1/2 cup |
72 |
8.09 |
Steamed beef steak, eaten without fat |
1 medium-sized serving |
215 |
7.58 |
Cooked lentils with fried onions |
Cup |
150 |
4.96 |
Tilapia fish cooked without oil |
1 small serving |
190 |
4.94 |
Kellogg's All Bran breakfast cereal |
Cup |
40 |
4.70 |
Beef, goulash |
Small serving |
100 |
3.50 |
Raw tahini from whole sesame seeds |
2 tablespoons |
34 |
3.40 |
White beans cooked in tomato paste |
Medium serving |
135 |
3.40 |
Whole wheat pita |
1 small |
75 |
2.63 |
Chicken meat, gizzards, cooked |
3 pieces |
60 |
2.47 |
Green peas, cooked, frozen, no cooking oil added |
2/3 cup |
120 |
1.88 |
Broccoli / cauliflower / vegetable schnitzel |
1 piece |
75 |
1.50 |
Soy pudding, Alpro |
1 container |
125 |
1.50 |
Baked / roasted salmon |
Medium serving |
Approx. 130 |
0.80 |
Veal pastrami, shoulder |
Medium slice |
22 |
0.50 |