Iron

List here your ideas for yummy, healthy, low-fat iron sources. List the __food__ and the number of __milligrams per serving__. Remember, that for it to be lean, it needs to contain <30% of its calories from fat, and no more than 7-10% of its calories from saturated fat.

.25 Cups of Pumpkin Seeds provide 30% of your daily values of Iron!

Heme-Iron is found in plant animal sources, specifically lean meats. For instance, a 3 ounce lean steak or turkey without the skin contains 1.8-4.3mg of iron. non-heme iron is found in plant sources such as spinach, which contains 4.5-7.0mg per 1/2 cup.

Cooked spinach has 6.4 mg of iron in 1 cup.

one package of instant oatmeal has 20% of the daily recommended amount of iron - nutrition label of instant oatmeal

1 cup of raisins has 3.1mg of iron ... thats 17% of the daily value

3 oz. (85g) of shrimp contain 15% of the daily value of iron with only 1 gram of fat 1 cup of soybeans has 8.8 mg

Three ounces of the shellfish provide 23.8 mg of iron

3 oz. of clams contains 14mg of iron.

1 cup of prune juice has 17% of your recommended daily values of iron

3/4 cups or 30g of General Mills, Whole Grain Total Cereal has 18mg of iron

1 cup of Bran is 7 mg

Tofu cooked has 6.6mg of iron per 1/2 cup. Also, soybeans cooked has 4.4mg of iron per 1/2 cup.

1 cup of Lima beans has 4.4 mg of Iron.