Iron and Vitamin C Dietary Sources

Dietary Sources of Iron

Food Sources of Iron ranked by milligrams of iron per standard amount; also calories in the standard amount. (All amounts listed provide 10% or more of the Recommended Dietary Allowance (RDA) for teenage and adult females, which is 18 mg/day.)

Food, Standard Amount	Iron (mg)	Calories
Clams, canned, drained, 3 oz	23.8	126
*Fortified dry cereals (various), about 1 oz	1.8 to 21.1	54 to 127
Cooked oysters, cooked, 3 oz	10.2	116
Organ meats (liver, giblets), cooked, 3 oza	5.2 to 9.9	134 to 235
*Fortified instant cooked cereals (various), 1 packet	4.9 to 8.1	Varies
*Soybeans, mature, cooked, ½ cup	4.4	149
*Pumpkin and squash seed kernels, roasted, 1 oz	4.2	148
*White beans, canned, ½ cup	3.9	153
*Blackstrap molasses, 1 Tbsp	3.5	47
*Lentils, cooked, ½ cup	3.3	115
*Spinach, cooked from fresh, ½ cup	3.2	21
Beef, chuck, blade roast, cooked, 3 oz	3.1	215
Beef, bottom round, cooked, 3 oz	2.8	182
*Kidney beans, cooked, ½ cup	2.6	112
Sardines, canned in oil, drained, 3 oz	2.5	177
Beef, rib, cooked, 3 oz	2.4	195
*Chickpeas, cooked, ½ cup	2.4	134
Duck, meat only, roasted, 3 oz	2.3	171
Lamb, shoulder, cooked, 3 oz	2.3	237
*Prune juice, ¾ cup	2.3	136
Shrimp, canned, 3 oz	2.3	102
*Cowpeas, cooked, ½ cup	2.2	100
Ground beef, 15% fat, cooked, 3 oz	2.2	212
*Tomato puree, ½ cup	2.2	48
*Lima beans, cooked, ½ cup	2.2	108
*Soybeans, green, cooked, ½ cup	2.2	127
*Navy beans, cooked, ½ cup	2.1	127
*Refried beans, ½ cup	2.1	118
Beef, top sirloin, cooked, 3 oz	2.0	156
*Tomato paste, ¼ cup	2.0	54

Food Sources of iron are ranked by milligrams of iron per standard amount; also calories in the standard amount. (All amounts listed provide 10% or more of the Recommended Dietary Allowance (RDA) for teenage and adult females, which is 18 mg/day.)

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*These are non-heme iron sources. To improve absorption, eat these with a vitamin-C rich food.

Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in the 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

Dietary Sources of Vitamin C

Food, Standard Amount	Vitamin C (mg)	Calories
Guava, raw, ½ cup	188	56
Red bell pepper, raw, ½ cup	142	20
Red bell pepper, cooked, ½ cup	116	19
Kiwi fruit, 1 medium	70	46
Orange, raw, 1 medium	70	62
Orange juice, ¾ cup	61 to 93	79 to 84
Green bell pepper, raw, ½ cup	60	15
Green bell pepper, cooked, ½ cup	51	19
Grapefruit juice, ¾ cup	50 to 70	71 to 86
Vegetable juice cocktail, ¾ cup	50	34
Strawberries, raw, ½ cup	49	27
Brussels sprouts, cooked, ½ cup	48	28
Cantaloupe, ¼ medium	47	51
Papaya, raw, ¼ medium	47	30
Kohlrabi, cooked, ½ cup	45	24
Broccoli, raw, ½ cup	39	15
Edible pod peas, cooked, ½ cup	38	34
Broccoli, cooked, ½ cup	37	26
Sweet potato, canned, ½ cup	34	116
Tomato juice, ¾ cup	33	31
Cauliflower, cooked, ½ cup	28	17
Pineapple, raw, ½ cup	28	37
Kale, cooked, ½ cup	27	18
Mango, ½ cup	23	54

Food sources of vitamin C are ranked by milligrams (mg) of vitamin C per standard amount; also calories in the standard amount. (All amounts listed provide 20% or more of the Recommended Dietary Allowance (RDA) of 90 mg/day for adult men.)

Food items and weights in the single nutrient reports are adapted from those in the 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.