Foods with little iron

For people who need a iron-free diet, there are a few rules to follow when getting your grocery.

1. Iron is carried in protein, foods with no protein contains no iron. This means foods of fat, including oils, mayonnaise, butter.

2. Sugar and artificial sweetener don’t contain iron.

3. Meat, diary, vegetables, fruit, seafood all contain iron, however it’s impossible to avoid all of them. You can only choose the low iron foods. A simple way is to check on the color. Foods rich in iron is usually red or black, say pork, beef, red bean, sesame, foods lower in iron are usually white or yellow, like milk, cheese, egg white, cabbage, cauliflower, garlic, white mushroom, kohlrabi. The color rule isn’t 100% right but it’s still a helpful tip.

4. Some foods reduce the absorption of iron, what helps you is tea(green, black), and foods high in calcium.

A list for your easy reference.

0% iron

  • green tea
  • black tea
  • egg white
  • cheese
  • cabbage
  • cauliflower
  • garlic
  • kohlrabi
  • broccoli
  • mango
  • all oils
  • butter
  • ice cream
  • sugar
  • artificial sweetener
  • mayonnaise
  • fat, beef tallow
  • lard
  • salad dressing
  • chicken fat
  • shortening bread soybean(hudrogenated) and cottonseed
  • Campbell’s red and white, soup, condensed (many choices)
  • Pace, chipotle chunky salsa

1% – 6% iron

  • milk 1%
  • milk chocolate 6%
  • black chocolate 6%
  • white potato 6%
  • parsnips 4%
  • white mushroom 2%
  • ginger 1%
  • apple 1%
  • pear 2%
  • banana 2%
  • chicory 2%
  • cucumber 1%
  • pineapple 3%
  • orange 1%
  • carrot 2%
  • brussels spout 4%
  • lettuce 2%
  • celery 1%
  • salmon, atlantic, raw 2%
  • rice 3% (flour, wheat, barley all are rich in iron)

 

* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.