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Table - Foods high in iron and zinc

 

 

 

Major foods contributing to iron and zinc intake
Foods high in iron (in deceasing order)		Foods high in zinc (in deceasing order)
Haem (animal-based) sources	Non-haem (plant based) sources
Liver, lamb’s fry Smoked mussels, canned Beef Chicken liver pate Lamb Oysters and muscles Soy beverages Fish, battered Crab meat Spagetti (Marinara or Bolognaise) Sardines, canned Chicken Tuna Lassagna Egg, boiled Salmon/tuna, canned Omlette	Tofu Lentils / chick peas Muesli Treacle Spinach Parsley Branflakes Pasta, wholemeal Pumpkin seeds Muesli Vegeburger Felafel Small pizza base Wholemeal flour Sweet corn Weet-bix Minestrone soup Baked beans Pita bread Wholemeal bread Baked potato Tomato juice Rolled oats Raisins Cashews Apricots Bran, rice Dates Almonds	Oyster, raw Beef and veal Crabmeat Lamb Kidney Pawns Lobster Sunflower seeds Pumpkin seeds Soy beans Cashew Pine nuts Almonds Tofu Bran, rice Pasta, wholemeal Rice, brown (or white) Peas Lentils/chick peas Bulgur (cracked wheat) Branflakes Peanuts / peanut butter Salmon/tuna, canned Fish, steamed Milk, whole Cheese Yoghurt Rolled oats

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