Monday, January 26, 2009

Watermelon- Full of Iron and other Nutrients!

Watermelon is an excellent source of iron- who knew? Actually, the iron content in watermelon is comparable to the iron content in red meat.

Watermelons are also "laden with vitamin A and C, beta carotene, lycopene, iron, zinc, potassium and other nutritive minerals - which makes them twice as efficient in all kinds of diets, as they help us lose weight or stay fit and also give the body all the vitamins and nutrients it needs to continue functioning in an appropriate manner." (

One 6 inch x 1/2 inch slice of watermelon contains 3.0 mg of iron, whereas 3 ounces of beef, pork, or lamb contains 2.3-3.0 mg of iron.

Just for fun, here is a list of the iron content in some foods:
List of Grains Rich in Iron:
Brown rice, 1 cup cooked 0.8 mg
Whole wheat bread, 1 slice 0.9 mg
Wheat germ, 2 tablespoons 1.1 mg
English Muffin, 1 plain 1.4 mg
Oatmeal, 1 cup cooked 1.6 mg
Total cereal, 1 ounce 18.0 mg
Cream of Wheat, 1 cup 10.0 mg
Pita, whole wheat, 1 slice/piece, 6 ½ inch 1.9 mg
Spaghetti, enriched, 1 cup, cooked 2.0 mg
Raisin bran cereal, 1 cup 6.3 mg
List of Iron Rich Legumes, Seeds, and Soy:
Sunflower seeds, 1 ounce 1.4 mg
Soy milk, 1 cup 1.4 mg
Kidney beans, ½ cup canned 1.6 mg
Chickpeas, ½ cup, canned 1.6 mg
Tofu, firm, ½ cup 1.8 mg
Soy burger, 1 average 1.8 to 3.9 mg
Raw Spinach, 1 cup 1 mg
Cooked Spinach, 1 cup 3.5 mg
Pumpkin Seeds, ½ cup roasted 8.5 mg
Pistachios, ½ cup 4.4 mg

List of Vegetables Rich in Iron:
Broccoli, ½ cup, boiled 0.7 mg
Green beans, ½ cup, boiled 0.8 mg
Lima beans, baby, frozen, ½ cup, boiled 1.8 mg
Beets, 1 cup 1.8 mg
Peas, ½ cup frozen, boiled 1.3 mg
Potato, fresh baked, cooked w/skin on 4.0 mg
Vegetables, green leafy, ½ cup 2.0 mg
Watermelon, 6 inch x ½ inch slice 3.0 mg
Other Foods Rich in Iron:
Blackstrap Molasses, one tablespoon 3.0 mg
Dates or Prunes, ½ cup 2.4 mg
Beef, Pork, Lamb, three ounces 2.3 to 3.0 mg
Liver (beef, chicken), three ounces 8.0 to 25.0 mg
Clams, Oysters ¾ cup 3.0 mg
Dark meat Turkey ¾ cup 2.6 mg
Pizza, cheese or pepperoni, ½ of 10 inch pie 4.5 to 5.5 mg


Jennifer Polley said...

How much iron should a 30-something female have daily??

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