IRON FOOD CHART
IRON IN CEREAL GRAINS |
|
| Bajra | 5.0 |
| Jowar | 5.8 |
| Maize (dry) | 2.0 |
| Rice (parboiled, hand pounded) | 2.8 |
| Wheat (whole) | 4.9 |
IRON IN FRUITS |
|
| Amla | 1.2 |
| Apple | 1.0 |
| Apricots | 4.6 |
| Banana (ripe) | 0.9 |
| Dates (dried) | 7.3 |
| Water melon | 7.9 |
| Orange | 9.3 |
| Tomato | 0.4 |
IRON IN PULSES & LEGUMES |
|
| Bengal Gram (whole) | 10.2 |
| Black gram dal | 9.1 |
| Soya been | 11.5 |
| Peas (dry) | 5.1 |
| Peas (roosted) | 6.4 |
IRON IN LEAFY VEGETABLES |
|
| Amaranth | 22.9 |
| Cauliflower greens | 40.8 |
| Coriander leaves | 18.5 |
| Mustard leaves | 16.3 |
| Spinach | 10.9 |
| Turnip greens | 28.4 |
IRON IN OTHER VEGETABLES |
|
| Drumsticks | 5.3 |
| Lotus stem (dry) | 60.6 |
IRON IN NUTS & OIL SEEDS |
|
| Almonds | 4.5 |
| Cashew nut | 5.0 |
| Ground nut | 2.8 |
IRON IN CONDIMENTS & SPICES |
|
| Asafetida | |
| Cardamom | |
| Chilies (dry) | |
| Tamarind pulp | |
| Turmeric | |
IRON IN MISCELLANEOUS FOODS |
|
| Brown bread | 2.2 |
| White bread | 1.1 |
| Coconut (tender) | 0.9 |
| Jaggery (cane) | 11.4 |
| Pappad | 17.2 |
IRON IN FLESH FOODS |
|
| Beef (meat) | 18.8 |
| Egg (hen) | 2.1 |
| Mutton | 2.5 |
| Liver ( sheep) | 6.3 |
| Pork | 2.2 |
IRON IN FISH & SEA FOODS |
|
| Crab (muscle) | 21.2 |
| Fish meal | 22.6 |
| Surmai (dried) | 4.4 |
Ref.: National Institute of Nutrition Hyderabad, Pg. 60-114-1984
