Minerals
Foods with iron: read the records correctly
Explore iron measurements in legumes, oats, egg and chicken. Distinguish content, absorption and cooked weights.
How to use this guide
Content is not absorbed amount
The iron table shows recorded mg per 100 g. NIH explains that absorption can vary with iron form and meal composition. The highest mg alone does not determine a personal choice.
Dry oats and boiled legumes
Oats are raw/dry while legumes are boiled. Water absorbed in cooking changes density per 100 g. Do not enter dry package weight against a boiled record.
Examine the meal and source
Consider other meal ingredients and the record source. This page explains food records; it does not diagnose iron deficiency or determine treatment doses.
Recorded values of selected foods
Check preparation in each food name and provenance in the last column.
| Food record | Iron (mg) | Energy (kcal) | Source |
|---|---|---|---|
| Boiled lentils | 3.33 mg | 116 kcal | USDA |
| Boiled chickpeas | 2.89 mg | 164 kcal | USDA FoodData Central |
| Unsalted boiled white beans | 3.7 mg | 139 kcal | USDA (12/2025) |
| Raw oats | 4.25 mg | 379 kcal | USDA (12/2025) |
Calculate your own serving
Enter edible grams. Calculations use the selected record’s per-100 g measurements.
Iron
3.33 mg
Energy
116 kcal
Measurement × grams / 100. Missing data is not zero; this is not a recommended intake.
Questions about this guide
The iron table shows recorded mg per 100 g. NIH explains that absorption can vary with iron form and meal composition. The highest mg alone does not determine a personal choice.
Oats are raw/dry while legumes are boiled. Water absorbed in cooking changes density per 100 g. Do not enter dry package weight against a boiled record.
Consider other meal ingredients and the record source. This page explains food records; it does not diagnose iron deficiency or determine treatment doses.