Iron Rich foods For Ironman TriathlonTraining

Iron rich foods from vegetables

Beans and Pulses – bakes beans, Butter beans, Chick peas, haricot, Kidney beans, Lentils and peas.

Breakfast cereals – Bran, Bran flakes, Fortified cereals and Weetabix

Cake – Fruit cake, Ginger, Gingerbread and some biscuits.

Dried Fruit – apricots, dates and figs.

Green vegetables – Spinach & Watercress

Nuts – Almonds, Brazil nuts, cashews and walnuts

Other - Black Treacle, Cocoa and Chocolate & Curry powder.


Boiled egg 50g has 1mg of iron.

120g of Tinned baked beans has1.7mg of iron

80g (approx) 4 dried figs 2.1 mg of iron

12g (a table spoon) of sesame seeds 1.2 mg of iron

Sardines 50g have 1.5mg of iron.

Hard cheese 30g 0.12mg of iron

Black treacle 35g 1.2mg of iron

Whole meal bread one slice 35g has 1.0mg of iron

Peanut Butter 20g has 0.5mg of iron.

200g of brown rice has 0.9mg of iron