Excerpt from The Birth Center Client Manual

Sources of Iron

All over the world, more people, regardless of social class, are deficient in iron than in any other nutrient. The greatest single cause of iron deficiency is the consumption of refined flour and grains (found in breads and cereals) and refined sugar (found in all virtually all processed foods). A varied and well-balanced diet will go a long way toward supplying the iron you need. Little amounts of iron from many foods add up.

Food Iron,

in

milligrams

Food Iron,

in

milligrams

Almonds 3.3 Garbanzo beans, 1 cup cooked 7.9
Collards, cooked, 2 cups 3.0 Pinto beans, 1 cup cooked 6.1
Dandelion greens, 1 cup 5.6 Navy beans, 1 cup cooked 5.1
Beef liver, 2 ounces 4.4 Lima Beans, 1 cup cooked 5.1
Shrimp, 3 ounces 2.6 Soy beans, 1 cup cooked 4.9
Prune juice, 1 cup 10.5 Lentils, 1 cup cooked 4.2
Black beans, 1 cup cooked 7.9 Spinach, 1 cup cooked 4.0
Tofu, 4 ounces 2.3 Peach halves, dried, 5 3.0
Tomato juice, 1 cup 2.2 Millet, ¼ cup dried 3.9
Wheat berries, 1/3 cup, dry 2.1 Sunchokes, 4 small 3.4
Butternut squash, 1 cup baked 2.1 Split peas, green, 1 cup cooked 3.4
Pumpkin seeds, 2 tablespoons 2.0 Blackstrap molasses, 1 tablespoon 3.2
Wheat bran, ¼ cup 1.9 Peas, fresh, 1 cup cooked 2.9
Soybean milk, 1 cup 1.8 Beet greens, 1 cup cooked 2.8
Kale, 1 cup cooked 1.8 Raisins, ½ cup 2.6
Prunes, 5 cooked 1.8 Chard, 1 cup cooked 2.6
Acorn squash, ½ baked 1.7 Brussels sprouts, 8 cooked 1.7
Strawberries, 1 cup 1.5 Torula yeast, 1 tablespoon 1.5
Potato, 1 large, cooked 1.4

Average Recommended Daily Dietary Allowances

Non-Pregnant Pregnant
Energy 2,000 calories 2,300 calories
Protein** 44 grams 75 grams
Vitamin A 5,000 I.U. 6, 700 I.U.
Ascorbic Acid 60 milligrams 80 milligrams
Folacin 400 mcg. 800 mcg.
Niacin 13 mg. 15 mgs
Riboflavin 1.2 mg. 4 mcg.
Vitamin B-12 3 mcg. 4 mcg.
Calcium 800 mg. 1200 mg.
Phosphorous 800 mg. 1200 mg.
Iodine 150 mcg. 175 mcg.
Magnesium 300 mg. 450 mg.
Zinc 15 mg. 20 mg.
Vitamin E 8 mg. 10 mg.
Iron 15-18 mg 27 mg

You may look up the nutritional value of the various foods you select in the U.S. Department of Agriculture Handbook, No. 456, Composition of Foods, U.S. Government Printing Office, Washington, D.C. May be purchased from the U.S. Government Printing Office, Worth Street, between LaFayette and Broadway (North end of Foley Square).

Go to usda.gov choose Topics then Food and Nutrition.