Iron is an essential mineral that plays a vital role in numerous bodily functions, including carrying oxygen in the blood, supporting the immune system, and maintaining energy levels. Ensuring you consume enough iron-rich foods is crucial for preventing iron deficiency and maintaining optimal health. This guide provides a comprehensive List Of Foods High In Iron, categorized for easy understanding and dietary planning.
Heme Iron Sources: Powering Up with Animal-Based Iron
Heme iron, found in animal products, is more easily absorbed by the body compared to non-heme iron from plant-based sources. Including heme iron sources in your diet can significantly boost your iron intake.
Oysters: A single oyster is a powerhouse of iron, delivering approximately 2.3mg of iron while being relatively low in calories. Oysters are not only rich in iron but also packed with other essential nutrients like zinc and vitamin B12.
Mussels: Ounce for ounce, mussels are another excellent source of heme iron. A single ounce of mussels provides about 1.9mg of iron, contributing significantly to your daily needs. They are also a lean protein source, making them a healthy addition to your diet.
Eggs (Turkey & Duck): Eggs, especially turkey and duck eggs, offer a good amount of heme iron. Half a turkey egg contains around 1.6mg of iron, while half a duck egg provides about 1.3mg. Eggs are versatile and can be incorporated into various meals, from breakfast to dinner.
Duck Breast: Lean duck breast is a flavorful and iron-rich meat option. Just one ounce of duck breast offers about 1.3mg of heme iron, along with a good source of protein and other vitamins and minerals.
Bison & Beef: Red meats like bison and beef are well-known for their iron content. An ounce of bison provides approximately 1.0mg of iron, while an ounce of beef contains about 0.8mg. Choosing lean cuts of beef and bison can help you increase iron intake without excessive fat.
Sardines, Crab, Clams, Lamb, Turkey Leg, Shrimp: Various seafood and meats offer moderate amounts of heme iron. Sardines, crab, and clams each provide about 0.8mg of iron per ounce. Lamb and turkey leg offer around 0.7mg of iron per ounce, and shrimp provides 0.6mg per ounce. Incorporating a variety of these protein sources throughout the week can help maintain healthy iron levels.
Organ Meats & Game Meats: Organ meats and game meats are exceptionally rich in heme iron, although their iron content can vary. A single ounce of organ meats can provide anywhere from 0.6mg to a remarkable 6.3mg of iron, while game meats offer between 0.6mg and 2.8mg of iron per ounce. These options are nutrient-dense but should be consumed in moderation due to other nutritional considerations.
Non-Heme Iron Sources: Plant-Based Power for Iron Intake
Non-heme iron, found in plant-based foods and fortified foods, requires vitamin C to enhance absorption. Combining these plant-based sources with vitamin C-rich foods can maximize iron uptake.
Seeds & Nuts:
Sesame Seeds: These small seeds pack a surprising iron punch. Just a quarter of an ounce of sesame seeds provides about 1.0mg of non-heme iron. They can be easily sprinkled on salads, yogurt, or incorporated into dressings and sauces.
Cashews: As a popular nut, cashews also contribute to your iron intake. Half an ounce of cashews provides about 0.9mg of non-heme iron. Enjoy them as a snack or add them to meals for a nutritional boost.
Fortified Cereals:
Ready-to-eat Cereals (Whole Grain, Toasted Oat, Bran Flakes): Fortified cereals are designed to be a significant source of iron. Whole grain kernel cereals, fortified, can provide a substantial 8.1mg of iron in just a quarter cup. Toasted oat cereals, fortified, offer 4.5mg per half cup, and bran flakes, fortified, provide 2.8mg per quarter cup. Always check the nutrition label for iron content as fortification levels vary.
Hot Wheat Cereal (Fortified): Hot wheat cereal, when fortified, is another excellent breakfast option for iron. A half-cup serving can deliver around 6.4mg of iron.
Fortified Infant Cereals (Oat, Rice, Multi-grain): Infant cereals are heavily fortified with iron to meet the high iron needs of babies. Just one tablespoon of dry fortified infant cereal (oat or rice) provides over 2mg of iron, while multi-grain varieties offer around 1.1mg.
Vegetables:
Spinach (Cooked): Leafy greens like spinach are well-known for their nutritional benefits, including iron. A half-cup of cooked spinach provides a significant 3.2mg of non-heme iron.
Artichokes (Jerusalem, Cooked): Jerusalem artichokes, when cooked, are a good source of iron. A half-cup serving offers about 2.6mg of non-heme iron.
Beans & Legumes (Lima, Hyacinth, Soybeans, Winged, White, Lentils, Moth, Chickpeas, Adzuki, Yardlong, Yellow, Navy, Cowpeas, Kidney, Pink, Great Northern, Cranberry, Black, Pinto): Beans and legumes are versatile and iron-rich plant-based protein sources. Serving sizes of a quarter to half a cup of cooked beans can provide between 0.9mg to 2.3mg of non-heme iron, depending on the type. Lima beans, hyacinth beans, soybeans, winged beans, white beans, lentils, moth beans, chickpeas, adzuki beans, yardlong beans, yellow beans, navy beans, cowpeas, kidney beans, pink beans, great northern beans, cranberry beans, black beans, and pinto beans are all good sources.
Swiss Chard, Chrysanthemum Leaves, Amaranth Leaves, Beet Greens, Jute, Pumpkin Leaves, Mustard Spinach, Collard Greens, Dandelion Greens: Other leafy green vegetables like Swiss chard, chrysanthemum leaves, amaranth leaves, beet greens, jute, pumpkin leaves, mustard spinach, collard greens, and dandelion greens also contribute to iron intake, generally providing between 0.9mg and 2.0mg of non-heme iron per half cup cooked.
Stewed Tomatoes (Canned): Even canned stewed tomatoes can offer a modest amount of iron. A half-cup serving contains about 1.7mg of non-heme iron.
Asparagus (Raw), Beets (Cooked), Mushrooms (Cooked), Arrowroot (Cooked), Green Peas (Cooked), Poi (taro root), Peas in the pod (raw), Acorn Squash (Cooked), Leeks (Cooked), Potato (Baked, with skin), Sweet Potato (Cooked): A variety of other vegetables also contribute to iron intake in smaller amounts. Asparagus, beets, mushrooms, arrowroot, green peas, poi, peas in the pod, acorn squash, leeks, potato (with skin), and sweet potato provide between 0.9mg and 1.4mg of non-heme iron per serving.
Fruits:
Prune Juice (100%): Among fruits, prune juice stands out as a source of iron. A half-cup of 100% prune juice provides about 1.5mg of non-heme iron, along with fiber and other beneficial nutrients.
Important Note: The iron content listed is based on smaller portion sizes for nutrient-dense forms of food, prepared with minimal added sugars, saturated fat, and sodium. Portion sizes are not necessarily recommended serving sizes.
Boost Iron Absorption: To enhance the absorption of non-heme iron, pair these plant-based foods with sources of vitamin C, such as citrus fruits, berries, bell peppers, and tomatoes.
Disclaimer: This list is for informational purposes and should not be considered medical advice. If you have concerns about iron deficiency, consult with a healthcare professional or registered dietitian for personalized guidance.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
