Iron rich foods wallchart

This iron rich foods chart colourfully displays all the rich sources of plant-based iron, from chickpeas to curly kale.

Poster that forms part of Viva!'s 'Healthy Reminders' series. It is laminated, so is ideal to stick up in the kitchen or in classrooms.

Top Tip!

Vitamin C massively increases your absorption of iron. 


How High is High?

Some examples of our super-iron heroes contained in medium-sized servings:

Sultana bran 4mg of iron per 50g; Tofu 3.5mg per 100g; Whole wheat spaghetti 3.1mg per 220g; Muesli 3mg per 100g; Baked beans 3mg per 1/2 can; Red lentils 2.9mg per 120g; Figs (3 dried) 2.5mg per 60g; Edemame 2.3mg per 100g; Curly kale 2mg per 100g; Kidney beans 1.8mg per 90g; Pumpkin seeds 1.2mg per 12g


How Much Should I Eat Per Day?

  • 8.7mg (men)
  • 14.8mg (women up to age 50) or
  • 8.7mg (women over 50)