Food With Iron Listings

Oxalicacid (Photo credit: Wikipedia)

Ball-and-stick model of the oxalic acid molecule. (Photo credit: Wikipedia)

Recommendations of the Swiss Society for Nutrition for the daily intake of iron:

Children / young people

• Girls 15 mg
• Boys 12 mg

Adult

• Women 15 mg
• Men 10 mg
• Pregnant 30 mg
• Breastfeeding 20 mg

Acids such as vitamin C or citric acid and meat, fish and poultry favor the inclusion of non-haem iron. Tannins (eg, red wine and black tea), phytates and lignins (from whole grains and legumes), phosphates (eg, from cola drinks), oxalic acid (eg from Rhabarbern and spinach), calcium compounds (eg from milk) and salicylates act (eg, aspirin) inhibit the absorption of non-haem iron.

Iron content of different foods according to the Swiss Nutrition Facts 2004, GU nutrition table 2002/2003

(Prepared by the dietary advice, Kantonsspital Luzern)

Meat and sausage products Pudding Pork liver Dried beef, cured beef Calf's liver Liverwurst Venison Beef Tongue Duck Beef Veal Goose Lamb Rabbit Pork Ham Meatloaf, Lyons, bacon Chicken

Eisen/100 mg g 4.29 18.0 9.8 7.9 3.3 3.0 3.0 2.5 2.1 2.0 1.9 1.8 1.6 1.4 1.1 0.8 0.7

Fish and Seafood Oysters, mussels Sardines Crabs Crabs Fresh or smoked mackerel, tuna in oil Lobster, sea bass Plaice Sole, haddock Cod, halibut Pollock

Eisen/100 mg g 5.8 2.5 2.0 1.8 1.2 1.0 0.9 0.6 0.5 0.2

Milk and dairy products, eggs Parmesan Cheese spread Skimmed milk powder Cheese (eg Emmental, Gouda, Tilsit) Rahm and Doppelrahmstreichkäse Soft cheeses such as Brie, Camembert Milk, yogurt, cream Cream cheese, sour cream, cottage cheese Soymilk Yolk Eggs (100 g of 2) Protein

Eisen/100 mg g 0.7 0.9 0.8 0.3  0.2 0.2 0.1 0 0.4 5.5 1.8 0.1

Cereals, bread, pastry, pasta Wheat bran Millet flakes Wheat germ Oatmeal, green core Buckwheat Barley groats Rye flour Brown Rice Wheat flour Parboiled rice Wheat semolina Husked Pasta with egg (dry weight) Pasta without egg (dry weight) Crispbread, wholemeal with sesame Pumpernickel Graham bread Valais rye bread Wheat bread Rye bread Rusk White bread Petit Beurre

Eisen/100 mg g 16.0 9.0 7.6 4.2 3.5 2.8 2.1 1.7 1.5 1.4 1.1 0.6 3.0 2.1 4.3 3.0 2.7 2.4 2.0 1.7 1.3 1.2 1.1

Vegetables, potatoes, legumes Salsify Spinach, cabbage stalks Corn salad Pea-green Broccoli, endive Garden cress Brussels sprouts Lettuce, green beans, mushrooms, porcini mushrooms Leeks, asparagus, beets Radish Savoy Cauliflower, cabbage, ravens, red cabbage, sauerkraut, tomato Potatoes, peppers, radishes, cabbage Eggplants, cucumbers, carrots, onions Brussels Soy dried Lenses dried White beans. dried Dried chickpeas, Tofu

Eisen/100 mg g 3.3 2.7 2.1 1.9 1.4 1.3 1.1 1.0 0.9 0.8 0.6 0.5  0.4 0.3 0.2 9.7 8.0 7.0 6.1 5.4

Fruits, fruit juices, nuts, dried fruit Blackcurrants Red currants, mango Avocados, blackberries Fresh Figs Raspberries Gooseberries Blueberries, plums, lemons Apricots, strawberries, persimmons, cherries, kiwi Mandarins, peaches, grapes, banana Pineapples, plums, rhubarb Oranges Apple, pear, melon Grape juice Apple juice, orange juice, grapefruit juice Lemon juice Almonds Hazelnuts Desiccated coconut Brazil nuts Walnuts (tree nuts) Peanuts Chestnuts Dried Apricots Dried figs Raisins, dried plums Dates Dried Apples

Eisen/100 mg g 1.3 1.2 1.0 0.8 0.7 0.6 0.5 0.4 0.4 0.3 0.1 0.2 0.3 0.2 0.1 4.2 3.7 3.5 3.1 2.5 2.4 1.0 5.2 2.5 2.3 3.0 2.0

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