Foods High in Iron Content Proteins foods:          Grain foods: BEANS   FORTIFIED CEREALS BEEF, LEAN   DARK BREADS CLAMS   HOT CEREAL: EGGS   OATMEAL FISH   CREAM OF WHEAT LENTILS   RICE (ENRICHED) LIVER (WURST)   NOODLES (FORTIFIED) MEATS     PEANUT BUTTER     SOYBEANS     Fruits and Vegetables: APRICOTS, DRY MOLASSES POTATOES (WITH SKIN) RAISINS DARK LEAFY GREENS: SPINACH, CHARD, PARSLEY STRAWBERRIES Hints: Absorption is enhanced by Vitamin C-rich fruits and vegetables.  Phosphates and EDTA decrease iron absorption (found in bran cereals, milk, processed foods, tea and coffee). Supplements: Ferrous Sulfate is the least expensive iron with the most side effects. Many people complain of constipation while on iron supplementation.  Of each 300 mg tablet of Ferrous Sulfate, only 60 mg of iron is available for absorption.  Ferrous Gluconate costs twice as much as Ferrous Sulfate and but contains only 35 mg of iron.  Because of this, it is less likely to cause stomach upset.  The best iron is Ferrous Fumarate.  It costs about three times as much as Ferrous Gluconate and has 100 mg of iron in each 300 mg tablet. Ferrous Fumarate is the most bio-available for absorption. It is available in 325mg tablets and has 65mg elemental iron available.  Ferrous Fumarate is more expensive but is milder in terms of side effects and is better absorbed.