Iron-rich foods for pregnancy.

Your body needs more iron while you are pregnant. Here are everyday foods ranked by how much iron one usual portion gives you, straight from USDA data.

In pregnancy, the daily recommended amount of iron is 27 mg.Source: NIH Office of Dietary Supplements: IronIron from plant foods and fortified grains is absorbed better when you eat it with vitamin C, like peppers, tomatoes, citrus or strawberries.High-mercury fish and raw foods are left out. Heat deli meats until steaming hot. See foods to skip in pregnancy.

Food		Share of a day		Calories
Soybeans, cooked1 cup (172 g) · Legumes & soy	8.8 mg	33%	3 mg	296
Turkey Italian sausage, smoked1 link (85 g) · Poultry	8.2 mg	30%	6.1 mg	134
Oysters, cooked3 oz (85 g) · Fish & seafood	7.8 mg	29%	9 mg	87
Natto1/2 cup (88 g) · Legumes & soy	7.6 mg	28%	4.1 mg	186
Instant oats, plain, dry1 packet (28 g) · Grains & bread	6.9 mg	26%	6.8 mg	101
Lentils, cooked1 cup (198 g) · Legumes & soy	6.6 mg	24%	2.9 mg	230
Mussels, cooked3 oz (85 g) · Fish & seafood	5.7 mg	21%	3.9 mg	146
Kidney beans, cooked from dry1 cup (177 g) · Legumes & soy	5.2 mg	19%	2.3 mg	225
Amaranth, cooked1 cup (246 g) · Grains & bread	5.2 mg	19%	2.1 mg	251
Chickpeas, cooked from dry1 cup (164 g) · Legumes & soy	4.7 mg	17%	1.8 mg	269
Lima beans, cooked from dry1 cup (188 g) · Legumes & soy	4.5 mg	17%	2.1 mg	216
Black-eyed peas, cooked from dry1 cup (171 g) · Legumes & soy	4.3 mg	16%	2.2 mg	198
Navy beans, cooked from dry1 cup (182 g) · Legumes & soy	4.3 mg	16%	1.7 mg	255
Tofu, fried3 oz (85 g) · Legumes & soy	4.1 mg	15%	1.8 mg	230
Swiss chard, cooked1 cup (175 g) · Vegetables	4 mg	15%	11.3 mg	35
Great northern beans, cooked from dry1 cup (177 g) · Legumes & soy	3.8 mg	14%	1.8 mg	209
Bagel, plain1 bagel (105 g) · Grains & bread	3.7 mg	14%	1.4 mg	277
Black beans, cooked from dry1 cup (172 g) · Legumes & soy	3.6 mg	13%	1.6 mg	227
Pinto beans, cooked from dry1 cup (171 g) · Legumes & soy	3.6 mg	13%	1.5 mg	245
Bean and cheese burrito, frozen1 burrito (142 g) · Snacks & other	3.6 mg	13%	1.1 mg	314
Lentils, dry1/4 cup (48 g) · Legumes & soy	3.4 mg	13%	2 mg	168
Tofu, firm1/2 cup (126 g) · Legumes & soy	3.4 mg	13%	1.8 mg	181
Chili with beans, canned1 cup (256 g) · Snacks & other	3.4 mg	13%	1.3 mg	274
Dark chocolate (70–85% cacao)1 oz (28 g) · Snacks & other	3.3 mg	12%	2 mg	167
Spinach, cooked1/2 cup (90 g) · Vegetables	3.2 mg	12%	15.5 mg	21
Beef chuck pot roast, braised, lean3 oz (85 g) · Meat	3.1 mg	11%	1.8 mg	167
Beef tenderloin (filet mignon), grilled, lean3 oz (85 g) · Meat	3.1 mg	11%	1.8 mg	168
T-bone steak, grilled, lean3 oz (85 g) · Meat	3 mg	11%	1.6 mg	186
NY strip steak, grilled, lean3 oz (85 g) · Meat	2.9 mg	11%	1.7 mg	172
Naan1 piece (90 g) · Grains & bread	2.9 mg	11%	1.1 mg	262
Top round steak, grilled, lean3 oz (85 g) · Meat	2.8 mg	10%	2 mg	138
Mung beans, cooked1 cup (202 g) · Legumes & soy	2.8 mg	10%	1.3 mg	212
Quinoa, cooked1 cup (185 g) · Grains & bread	2.8 mg	10%	1.2 mg	222
Crushed tomatoes, canned1/2 cup (121 g) · Vegetables	2.7 mg	10%	7.1 mg	39
Ground bison, cooked3 oz (85 g) · Meat	2.7 mg	10%	1.8 mg	152
Ground beef 95% lean, cooked3 oz (85 g) · Meat	2.7 mg	10%	1.7 mg	164
Flat iron steak (top blade), grilled, lean3 oz (85 g) · Meat	2.7 mg	10%	1.6 mg	167
Ground beef 93% lean, cooked3 oz (85 g) · Meat	2.7 mg	10%	1.5 mg	178
Porterhouse steak, grilled, lean3 oz (85 g) · Meat	2.7 mg	10%	1.5 mg	181
Beef short ribs, braised, lean3 oz (85 g) · Meat	2.7 mg	10%	1.3 mg	204

Numbers per the portion shown, from USDA FoodData Central (Foundation Foods and SR Legacy). Meats, grains and beans are cooked unless the name says dry. "Share of a day" compares one portion with 27 mg. Diet tags are conservative; always check the label. General education about food, not medical advice.

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