Anemia
Iron is a protein in our blood that is responsible for carrying oxygen to your tissues, organs and your baby in pregnancy. Some women do not have enough iron stores to maintain adequate levels in pregnancy. It is very important to get plenty of iron in your diet while pregnant. Your iron level will be checked a few times during your pregnancy. It may be necessary to take iron supplements while you are pregnant. Eating iron rich foods will help you maintain healthy iron stores for you and your baby.
Iron Rich Foods (serving) Mg of Iron
Beans, Lentils, Seeds:
Black-eyed Peas (1 Cup) 3.3mg
Chick peas (1/2 Cup) 6.9mg
Great Northern Beans (1 Cup) 4.9mg
Green peas, canned (1 Cup) 2.9mg
Green Peas, fresh (1 cup) 5.1mg
Lentils, cooked (1 Cup) 4.9mg
Lima Beans, cooked (1 Cup) 5.9mg
Navy Beans (1 Cup) 5.1mg
Pinto Beans (1 Cup) 6.1mg
Pumpkin Seeds (2 Tbsp) 2.0mg
Red Kidney Beans (1/2 Cup) 2.3mg
Sesame Seeds (2 Tbsp) 2.0mg
Split Peas, cooked (1 cup) 3.4mg
Soybeans, cooked (1 Cup) 4.9mg
Sunflower Seeds (3 1/2oz) 6.9mg
Fruits
Apricots, dried (1/2 cup) 4.1mg
Dates (1 Cup) 5.3mg
Peaches, dried (9 halves) 7.8mg
Prune Juice (1/2 Cup) 5.2mg
Raisins (1 Cup) 5.0mg
Grains, Cereals
Bran Flakes (1 Cup) 12.3mg
Soybean Flour (1 Cup) 5.9mg
Wheat Bran (1 Cup) 7.7mg
Wheat Bulgur (1 Cup) 4.7mg
Whole Wheat Bread (1 Slice) .8mg
Meat, Fish, Poultry
Beef, Lean (3oz) 3.2mg
Beef, Roast (3oz) 3.2mg
Chicken (3oz) 1.4mg
Hamburger, lean (3oz) 3.0mg
Liver, beef (3oz) 5.0mg
Shrimp (3oz) 2.6mg
Tuna, canned (3oz)1.6mg
Vegetables
Asparagus (1 Cup) 4.1mg
Broccoli, cooked (1med stalk) 1.4mg
Spinach, canned (1 Cup) 4.7mg
Spinach, cooked (1 Cup) 4.0mg
Tomato Juice (1 Cup) 2.2mg
Winter Squash, cooked (1 Cup) 1.6mg
Other
Molasses, Blackstrap (1 tbsp) 3.2mg
Molasses, Medium (1 Tbsp) 1.2mg