[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-564229-105":53,"doc-detail-564229-en":120},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":113,"head_meta":115,"extra_data":117,"updated_unix":119},105,"en","food-sources-of-iron-nutrition-guidance-and-iron-rich-foods-list","Food Sources of Iron - Nutrition guidance and iron-rich foods list","","Iron helps carry oxygen throughout the body, and getting enough supports growth and development. The document explains that iron can be found across multiple food groups and encourages using a culturally and lifestyle-matched list to meet food group and iron needs. It distinguishes heme iron from animal sources and non-heme iron from plant sources, suggests talking with a healthcare provider, and provides tables of foods, standard portions, iron (mg), and suggestions to try, plus notes on fortified items, safety, and sources.",{"@graph":63,"@context":112},[64,80,95],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":36,"@type":70,"position":76},"https://docshare.wps.com/template/forms/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/food-sources-of-iron-nutrition-guidance-and-iron-rich-foods-list/564229/",4,{"url":78,"name":59,"@type":81,"author":82,"headline":59,"publisher":85,"fileFormat":88,"inLanguage":57,"description":61,"dateModified":89,"datePublished":89,"encodingFormat":88,"isAccessibleForFree":90,"interactionStatistic":91},"DigitalDocument",{"name":83,"@type":84},"Elsa","Person",{"url":68,"name":86,"@type":87},"DocShare","Organization","application/pdf","2026-10-12",true,{"@type":92,"interactionType":93,"userInteractionCount":4},"InteractionCounter",{"@type":94},"ViewAction",{"@type":96,"mainEntity":97},"FAQPage",[98,104,108],{"name":99,"@type":100,"acceptedAnswer":101},"Why is getting enough iron important?","Question",{"text":102,"@type":103},"Iron helps carry oxygen throughout the body. Adequate iron supports growth and development.","Answer",{"name":105,"@type":100,"acceptedAnswer":106},"What is the difference between heme and non-heme iron sources?",{"text":107,"@type":103},"The body absorbs iron more easily from animal sources (heme iron) than from plant sources (non-heme iron).",{"name":109,"@type":100,"acceptedAnswer":110},"How should readers use the list to meet their iron needs?",{"text":111,"@type":103},"Use the list to identify foods and drinks that fit their culture and lifestyle, then make shifts toward a healthy eating routine. The document also notes that standard portions provide at least 1.8 mg iron.","https://schema.org",{"og:url":78,"og:type":114,"og:title":59,"og:site_name":86,"og:description":61},"article",{"robots":116,"canonical":78},"index,follow",{"doc_id":118,"site_id":56},564229,1791840967,{"code":4,"msg":5,"data":121},{"doc_id":118,"user_id":122,"nickname":83,"user_avatar":123,"doc_module":9,"category_id":35,"category_name":36,"doc_title":59,"doc_description":61,"doc_content":124,"file_id":125,"file_url":126,"file_type":127,"file_size":128,"view_count":4,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":76,"language":129,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":130,"faqs":131,"seo_title":132,"seo_description":61,"update_tm":119,"read_time":9},137455077381,"https://ap-avatar.wpscdn.com/davatar_994ba38a5ba835b3df7d355c54d3ed8d","Food Sources of Iron  \nIron helps carry oxygen throughout your body and getting enough is important for growth and development. Eating a variety of nutrient-dense foods from all food groups can help you meet your needs.  \nDid you know that you can get iron from many different food groups?  \nBison, sardines, clams, turkey leg, sesame seeds, and cashews  \nFortified ready-to-eat or cooked cereals  \nDark green vegetables such as spinach or kale; beans such as soybeans or chickpeas; and other vegetables such as beets, green peas, and poi (taro)  \n100% prune juice  \nLooking for more sources of iron to enjoy?  \nUse this list to identify foods and drinks that fit your culture and lifestyle. By making shifts toward a healthy eating routine, you can meet your food group and iron needs.  \nNutrient-dense Food and Beverage Sources of Iron  \nThe body absorbs iron more easily from animal sources (heme iron) than plant sources (non-heme iron) . Talk to your healthcare provider about how much iron you need.  \n\n| FOOD | STANDARD\u003Cbr>PORTION | IRON\u003Cbr>(mg) | PLAN\u003Cbr>TO TRY | MY\u003Cbr>FAVORITES |\n| --- | --- | --- | --- | --- |\n| Protein Foods (heme sources) |  |  |  |  |\n| Oyster | 3 oysters | 6.9 |  |  |\n| Mussels | 3 ounces | 5.7 |  |  |\n| Duck, breast | 3 ounces | 3.8 |  |  |\n| Turkey Egg | 1 egg | 3.2 |  |  |\n| Bison | 3 ounces | 2.9 |  |  |\n| Duck Egg | 1 egg | 2.7 |  |  |\n| Beef | 3 ounces | 2.5 |  |  |\n| Sardines, canned | 3 ounces | 2.5 |  |  |\n| Crab | 3 ounces | 2.5 |  |  |\n\n\n| FOOD | STANDARD\u003Cbr>PORTION | IRON\u003Cbr>(mg) | PLAN\u003Cbr>TO TRY | MY\u003Cbr>FAVORITES |\n| --- | --- | --- | --- | --- |\n| Protein Foods (heme sources) |  |  |  |  |\n| Clams | 3 ounces | 2.4 |  |  |\n| Lamb | 3 ounces | 2.0 |  |  |\n| Turkey, leg | 3 ounces | 2.0 |  |  |\n| Shrimp | 3 ounces | 1.8 |  |  |\n| Organ meats (various) | 3 ounces | 1.8-19 |  |  |\n| Game meats (various) | 3 ounces | 1.8-8.5 |  |  |\n| Protein Foods (non-heme sources) |  |  |  |  |\n| Sesame seeds | 1/2 ounce | 2.1 |  |  |\n| Cashews | 1 ounce | 1.9 |  |  |\n| Grains (non-heme sources) |  |  |  |  |\n| Ready-to-eat cereal, whole-grain kernels, fortified | 1/2 cup | 16.2 |  |  |\n| Hot Wheat Cereal, fortified | 1 cup | 12.8 |  |  |\n| Ready-to-eat cereal, toasted oat, fortified | 1 cup | 9.0 |  |  |\n| Ready-to-eat cereal, bran flakes, fortified | 3/4 cup | 8.4 |  |  |\n| Vegetables (non-heme sources) |  |  |  |  |\n| Spinach, cooked | 1 cup | 6.4 |  |  |\n| Artichokes, Jerusalem, cooked | 1 cup | 5.1 |  |  |\n| Lima beans (white), cooked* | 1 cup | 4.9 |  |  |\n| Hyacinth beans, cooked | 1/2 cup | 4.4 |  |  |\n| Soybeans, cooked* | 1/2 cup | 4.4 |  |  |\n| Swiss chard, cooked | 1 cup | 4.0 |  |  |\n| Chrysanthemum leaves, cooked | 1 cup | 3.7 |  |  |\n| Winged beans, cooked* | 1/2 cup | 3.7 |  |  |\n| Stewed tomatoes, canned | 1 cup | 3.4 |  |  |\n| White beans, cooked* | 1/2 cup | 3.3 |  |  |\n| Lentils, cooked* | 1/2 cup | 3.3 |  |  |\n| Amaranth leaves, cooked | 1 cup | 3.0 |  |  |\n| Asparagus, raw | 1 cup | 2.9 |  |  |\n| Beets, cooked | 1 cup | 2.9 |  |  |\n| Mothbeans, cooked* | 1/2 cup | 2.8 |  |  |\n| Beet greens, cooked | 1 cup | 2.7 |  |  |\n| Jute, cooked | 1 cup | 2.7 |  |  |\n| Mushrooms, cooked | 1 cup | 2.7 |  |  |\n| Arrowroot, cooked | 1 cup | 2.7 |  |  |\n| Green peas, cooked | 1 cup | 2.5 |  |  |\n| Chickpeas (garbanzo beans), cooked* | 1/2 cup | 2.4 |  |  |\n| Adzuki beans, cooked* | 1/2 cup | 2.3 |  |  |\n\n\n| FOOD | STANDARD\u003Cbr>PORTION | IRON\u003Cbr>(mg) | PLAN\u003Cbr>TO TRY | MY\u003Cbr>FAVORITES |\n| --- | --- | --- | --- | --- |\n| Vegetables (non-heme sources) |  |  |  |  |\n| Pumpkin leaves, cooked | 1 cup | 2.3 |  |  |\n| Yardlong beans, cooked* | 1/2 cup | 2.3 |  |  |\n| Mustard spinach, raw | 1 cup | 2.3 |  |  |\n| Yellow beans, cooked* | 1/2 cup | 2.2 |  |  |\n| Collard greens, cooked | 1 cup | 2.2 |  |  |\n| Navy beans, cooked* | 1/2 cup | 2.2 |  |  |\n| Cowpeas, dried and cooked* | 1/2 cup | 2.1 |  |  |\n| Poi (taro root) | 1 cup | 2.1 |  |  |\n| Peas in the pod, raw | 1 cup | 2.0 |  |  |\n| Kidney beans, cooked* | 1/2 cup | 2.","cbCaiqS9tB6iP3ia","https://ap.wps.com/l/cbCaiqS9tB6iP3ia","pdf",386700,"English","# Nutrient-dense iron sources\n## Heme iron (animal-based) foods\n## Non-heme iron (plant-based) foods\n## Table notes and safety guidance","[{\"question\":\"Why is getting enough iron important?\",\"answer\":\"Iron helps carry oxygen throughout the body. Adequate iron supports growth and development.\"},{\"question\":\"What is the difference between heme and non-heme iron sources?\",\"answer\":\"The body absorbs iron more easily from animal sources (heme iron) than from plant sources (non-heme iron).\"},{\"question\":\"How should readers use the list to meet their iron needs?\",\"answer\":\"Use the list to identify foods and drinks that fit their culture and lifestyle, then make shifts toward a healthy eating routine. The document also notes that standard portions provide at least 1.8 mg iron.\"}]","Food Sources of Iron - Nutrition guidance and iron-rich foods list | PDF"]