List of Foods Low in Iron

Iron is a trace mineral serving as a cofactor to enzymes involved in oxidation-reduction reactions. Oxidation-reduction reactions take place in virtually every cell of the body. Iron also has a role in the electron transport chain serving as part of the electron carriers. The electron transport chain is the process that cells use to make ATP for energy use. Excess iron can be toxic, causing gastrointestinal distress, infections, fatigue, joint pain, organ damage and skin pigmentation. Therefore, if your diet contains excess iron try replacing a few high iron foods with low iron foods. Lack of iron (the world's most common nutrient deficiency) also causes serious problems, including weakness, fatigue, headaches, impaired immunity, pale skin, pica, inability to regulate body temperature and concave nails.

Fruits and Vegetables

Fruits and vegetable tend to be low in iron, but that is not the case for all of them. Fruits and vegetables are a great source of antioxidants and fiber. Fruits and vegetables that contain low amounts of iron include (serving size, mg of iron): apple slices (1 cup, 0.08), dried cranberries ( 1/3 cup, 0), white grapefruit (half grapefruit, 0.07), fresh tangerines (one tangerine, 0.08), capers (one caper, 0.05), hot red chili (1 tbs., 0.09), raw broccoli spears (one spear, 0.23), cooked cabbage ( 1 cup, 0.26), raw carrots (one carrot, 0.22), cauliflower (1/2 cup, 0.22), celery (one stalk, 0.08), grape leaf (one leaf, 0.08), iceberg lettuce (1 cup, 0.19), Romaine lettuce (1/2 cup, 0.29), raw mushrooms (1/2 cup, 0.18), sliced onions (1/2 cup, 0.11) and spaghetti squash (1/2 cup, 0.26).

Meats

Meats are generally rich in iron, especially red meats. Fish and other marine animals tend to provide less iron. Meats that contain low amount of iron include (serving size, mg of iron): bluefish (4 oz., 0.7), poached cod (4 oz., 0.37), flounder (4 oz., 0.38), Pollock (4 oz., 0.32), snapper (4 oz., 0.27), surimi (4 oz., 0.29), trout (4 oz., 0.43) and pork bacon (three slices, 0.27).

Miscellaneous Foods

The best sources of iron, and those to avoid if trying to reduce iron intake, are red meats, legumes and some vegetables. Dairy products, unless fortified with iron, contain less than 1 mg per serving; with the exception of part skim ricotta milk which contains 1.08 mg per cup. Egg whites contain .03 mg of iron per egg as well being a good complete protein source. Fats and oils contain very little, if any, iron. Check the label for iron content with all baked goods. Often, the manufacturer will fortify iron into the baked item. Grain products are rich in iron and therefore should be avoided if on an iron restricted diet with the exception of brown rice, Spanish rice, couscous, puffed rice cereal and popcorn.