Iron Rich Foods
Foods high in iron to prevent anemia
egusi soup
180 cal8.5g protein6.0g carbs14.0g fat
efo riro (spinach stew)
145 cal6.5g protein4.5g carbs11.0g fat
bitterleaf soup (ofe onugbu)
140 cal7.0g protein4.0g carbs10.0g fat
suya (grilled beef skewers)
250 cal28.0g protein5.0g carbs13.0g fat
moi moi (steamed bean pudding)
155 cal9.5g protein15.0g carbs7.0g fat
akara (bean fritters)
220 cal10.0g protein18.0g carbs12.0g fat
beans porridge (ewa riro)
130 cal8.0g protein18.0g carbs3.5g fat
kilishi (dried beef jerky)
320 cal45.0g protein10.0g carbs11.0g fat
oha soup (ora soup)
150 cal7.5g protein5.0g carbs11.0g fat
ofe owerri (mixed vegetable soup)
175 cal9.0g protein6.0g carbs13.0g fat
ewedu soup (jute leaf soup)
35 cal2.5g protein4.0g carbs0.5g fat
gbegiri soup (bean soup)
110 cal7.0g protein14.0g carbs3.5g fat
ugba (fermented oil bean seed)
220 cal18.0g protein12.0g carbs12.0g fat
spinach
24 cal3.5g protein3.5g carbs0.0g fat
liver, beef
174 cal26.3g protein5.1g carbs4.6g fat
liver, beef or calves, and onions
129 cal16.7g protein7.0g carbs3.6g fat
beef, variety meats and by-products, liver, raw
135 cal20.4g protein3.9g carbs3.6g fat
liver, chicken
189 cal20.0g protein6.5g carbs8.7g fat
beef, variety meats and by-products, liver, cooked, braised
191 cal29.1g protein5.1g carbs5.3g fat
lentils
292 cal22.9g protein62.5g carbs2.1g fat
lentils
175 cal0.0g protein47.5g carbs0.0g fat
lentils
343 cal25.7g protein62.9g carbs0.0g fat
lentils
286 cal22.9g protein65.7g carbs1.4g fat
dark chocolate
526 cal13.2g protein39.5g carbs42.1g fat
dark chocolate
581 cal7.0g protein51.2g carbs37.2g fat
dark chocolate
512 cal4.7g protein48.8g carbs39.5g fat
chickpeas
138 cal8.5g protein26.9g carbs2.7g fat
quinoa
357 cal14.3g protein64.3g carbs7.1g fat
quinoa
356 cal13.3g protein66.7g carbs4.4g fat
quinoa
333 cal14.3g protein66.7g carbs4.8g fat
About the Iron Rich Diet
Foods high in iron to prevent anemia. The foods listed above meet the nutritional criteria for a iron rich diet based on USDA data per 100g serving.