Monday, June 2, 2014

IRON FOODS

IRON FOOD CHART

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

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