A half-cup of cooked spinach contains 3 milligrams (mg) of iron, about 17% of your daily needs. Many plant-based foods, including tofu, beans, nuts, and seeds, contain as much, if not more, iron per cup than spinach.

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1. Iron-Fortified Oatmeal

A half cup serving of uncooked iron-fortified oatmeal has 9 mg of iron (45% of your daily needs).

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Iron-fortified oatmeal contains the following per half-cup uncooked serving:

Iron : 9 mg (50% of your daily needs)

Calories : 150

While traditional oatmeal contains a small amount of iron (1.5 g per half-cup serving), iron-fortified oatmeal contributes up to 6 times more. Oatmeal is also a good source of fiber and B vitamins.

2. White Beans

A one cup serving of white beans contains 38 m

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