Foods that contain iron:
Oysters
A 3-ounce serving of cooked oysters contains 8 mg of iron
White beans
A 1-cup serving of canned white beans contains 8 mg of iron
Fortified Breakfast Cereals
A regular 1-serving of fortified breakfast cereal contains 18 mg of iron
Red Meats
Beef contains 2.47 mg of iron per 100 grams
Offal
Such as liver and kidney are a great source of iron, but the exact amount depends on each type of offal.
Lentils
A type of pulse. One cup (198 grams) of cooked lentils contains around 8 mg of iron
Spinach
Contains between 2.1mg and 2.7mg of iron per 100g. A good source of iron, vitamin A, and other nutrients
Dark Chocolate
One ounce of dark chocolate containing at least 45% of cacao solids contains about 2 mg of iron
Sardines
A scaly fish that contains iron, protein, and omega-3 fatty acids. 3 ounces of sardines gives around 8 mg of iron.
Soybeans
Around 100g is a good source of iron for 8 mg of iron vegans and vegetarians
Various Other Foods
Other good sources of iron, protein, and other nutrients are nuts, seeds & dried fruit, wholemeal pasta and bread, legumes such as mixed beans, baked beans, lentils and chickpeas, dark leafy green vegetables (especially silver beet and broccoli) and tofu. The amount of iron can vary though.
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