Tuesday 18 December 2012

Path to become Ironman

I went to one of the local Blood Bank to donate my blood yesterday. However to my dismay, I think I haven't been taking a lot of food that are rich in Iron, therefore I cannot make a blood donation due to the lack of iron in my blood. Therefore...

Here's a list of Iron Rich Food, that I have taken from the local Blood Bank. I hope that you would find this useful. :D

Foods Serving

Weight (g)

Iron Content (mg)

Rice and Altematives
Rice, brown 1 bowl 200 1.0
Pasta, wholemeal 1 portion 100 1.8
Bread, wholemeal 1 slice 30 1.0
Wheatgerm 1 teaspoon 15 1.1
Wheatbran 1 tablespoon 15 1.8
Branflakes 3/4 cup 30 5.0
Cornflakes 1 cup 30 3.6
Fruits
Apricot, semi-dried 10 halves 35 1.2
Dates, black, dried 10 90 3.3
Dates, red, dried 10 90 3.0
Raisins 1 packet 42 1.5
Longan, dried 1/2 cup 65 3.5
Fig, dried 10 85 3.6
Prunes, semi-dried 10 85 2.2
Peach, fresh one 155 1.6
Vegetables
Kale, chinese (Kai Lan) 1 cup 65 1.3
Spinach (Bayam Pasir) 1 cup 30 1.5
Kang Kong 1 cup 30 1.6
Chinese Cabbage (Bok Choy) 1/2 cup 85 0.8
Mustard Leaves, Chye Sim 1 cup 55 0.7
Seaweed, dried (Hai Tai) 1 sheet 15 3.3
Sea Moss (Fa Chai) 1 pinch 10 9.9
Meat and Alternatives
Beef, lean 1 palm sized piece 90 2.8
Pork, lean 1 palm sized piece 90 1.2
Mutton, lean 1 palm sized piece 90 2.1
Chicken, skinless 1 palm sized piece 90 0.8
Fish 1 fillet 90 1.2
Pork Liver 2 slice 30 3.1
Chicken Liver one 50 5.1
Pig Kidney one 230 13.8
Egg Yolk, hard boiled one 17 0.8
Egg, whole, hard boiled one 50 0.9
Ikan Bilis 2 toblespoon 15 0.6
Prawns, dried 1 teaspoon 5 0.7
Oyster, fresh 12 60 3.7
Sardine, canned in tomato one fish 40 1.8
Soya beancurd, Tauhu 1 small square 85 1.9
Cashew Nut 1/2 cup 65 5.0
Pistachio 1/2 cup 65 2.5
Walnut 1/2 cup 50 1.5
Lotus Seed 1/2 cup 15 0.6
Almond 2 tablespoon 30 1.2
Sunflower Seed 1/2 cup 70 3.2
Watermelon Seed 1/2 cup 50 3.1
Soya bean, White 1/2 cup 50 3.0
Lentil 1 cup 180 14.4
Gram, Green 1 cup 250 13.8
Gram, Red 1 cup 250 10.5

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