Iron is an essential mineral crucial for producing hemoglobin, a protein in red blood cells that carries oxygen throughout your body. Without enough iron, you may develop iron deficiency anemia, leading to fatigue and increased susceptibility to illness. Understanding What Are Foods That Have Iron In Them is vital for maintaining optimal health, especially for babies and children, whose growth, brain development, and immune function depend on adequate iron intake.
Iron-Rich Food Sources: A Detailed Overview
Iron is naturally present in a wide variety of foods. Here’s a breakdown of the best sources:
- Meat, Poultry, Fish, and Eggs: These are excellent sources of heme iron, which is easily absorbed by the body.
- Beans, Peas, Lentils, and Tofu: These plant-based options provide non-heme iron, which can be enhanced with vitamin C-rich foods.
- Whole Grains: Quinoa, oats, and whole-grain bread contribute to your daily iron intake.
- Dark Green Vegetables: Spinach and beet greens are good sources of non-heme iron.
- Nuts and Seeds: These offer a convenient and nutritious way to boost your iron levels.
Some foods are also fortified with iron, particularly in regions like Canada, where it’s mandatory for white flour and meat substitutes. Breakfast cereals, infant cereals, and pasta may also contain added iron. Always check the ingredient list to confirm if a packaged food is fortified.
Heme vs. Non-Heme Iron: Understanding the Difference
The iron in food comes in two primary forms:
- Heme Iron: Found in animal products like meat, fish, and poultry, heme iron is absorbed more efficiently by the body.
- Non-Heme Iron: Present in plant-based foods, eggs, and iron-fortified products, non-heme iron absorption can be increased by consuming it with heme iron sources or foods high in vitamin C.
To maximize non-heme iron absorption, combine these foods with vitamin C-rich options such as:
- Red, yellow, and green peppers
- Broccoli, Brussels sprouts, and snow peas
- Papaya, kiwi fruit, and strawberries
- Oranges and grapefruit
Iron Content in Foods: A Practical Guide
To help you identify the best sources of iron, refer to the following table. For packaged foods, review the nutrition facts label, which indicates the percent daily value (% DV) of iron. A food with 5% DV or less is considered to have “a little” iron, while 15% DV or more signifies “a lot” of iron. The label will also list the iron content in milligrams (mg).
| Foods with heme iron | Serving | Iron (mg) |
|---|---|---|
| Liver (pork, chicken, or beef)* | 75 g (2 ½ oz) | 4.6 to 13.4 |
| Oysters** or mussels | 75 g (2 ½ oz) | 5.0 to 6.3 |
| Lamb or beef | 75 g (2 ½ oz) | 1.5 to 2.4 |
| Clams | 75 g (2 ½ oz) | 2.1 |
| Sardines, canned | 75 g (2 ½ oz) | 2.0 |
| Tuna, herring, trout, or mackerel | 75 g (2 ½ oz) | 1.2 |
| Chicken or pork | 75 g (2 ½ oz) | 0.9 |
| Salmon or turkey | 75 g (2 ½ oz) | 0.5 |
| Foods with non-heme iron | Serving | Iron (mg) |
| Infant cereal with added iron | 28 g (5 tbsp) | 7.0 |
| Soybeans, cooked | 175 mL (3/4 cup) | 6.5 |
| Beans or lentils | 175 mL (3/4 cup) | 3.3 to 4.9 |
| Pumpkin seeds/kernels, roasted | 60 mL (1/4 cup) | 4.7 |
| Cold cereal with added iron | 30 g | 4.5 |
| Blackstrap molasses | 15 mL (1 tbsp) | 3.6 |
| Hot cereal with added iron | 175 mL (3/4 cup) | 3.4 |
| Spinach, cooked | 125 mL (1/2 cup) | 3.4 |
| Meatless meatballs | 150 g | 3.2 |
| Tofu, firm or extra firm, or edamame, cooked | 150 g (3/4 cup) | 2.4 |
| Tahini (sesame seed butter) | 30 mL (2 tbsp) | 2.3 |
| Chickpeas | 175 mL (3/4 cup) | 2.2 |
| Swiss chard or beet greens, cooked | 125 mL (1/2 cup) | 1.5 to 2.1 |
| Potato, baked with skin | 1 medium | 1.9 |
| Bagel | ½ bagel | 1.9 |
| Seaweed, agar (dried) | 8 g (1/2 cup) | 1.7 |
| Prune puree | 60 mL (1/4 cup) | 1.7 |
| Quinoa, cooked | 125 mL (1/2 cup) | 1.5 |
| Eggs | 2 | 1.4 |
| Quick or large flake oats, prepared | 175 mL (3/4 cup) | 1.4 |
| Almonds, walnuts, or pecans | 60 mL (1/4 cup) | 0.8 to 1.3 |
| Green peas, cooked | 125 mL (1/2 cup) | 1.3 |
| White bread | 35 g (1 slice) | 1.3 |
| Egg noodles with added iron | 125 mL (1/2 cup) | 1.2 |
| Sunflower seeds/ kernels, dry roasted | 60 mL (1/4 cup) | 1.2 |
| Tomato sauce, canned | 125 mL (1/2 cup) | 1.2 |
| Sauerkraut | 125 mL (1/2 cup) | 1.1 |
| Soy beverage | 250 mL (1 cup) | 1.1 |
| Spinach, raw | 250 mL (1 cup) | 0.9 |
| Dried apricots or raisins | 60 mL (1/4 cup) | 0.7 to 0.9 |
| Whole wheat bread | 35 g (1 slice) | 0.9 |
| Whole wheat pasta, cooked | 125 mL (1/2 cup) | 0.8 |
| Asparagus or sliced beets, cooked | 6 spears | 0.7 to 0.8 |
*If you are pregnant, limit liver and liver products to 75g (2 ½ ounces) per week during the first trimester. Liver is high in vitamin A. Too much vitamin A may cause birth defects.
**Pacific oysters from British Columbia tend to be higher in cadmium. Limit intake to 12 per month for adults and 1.5 per month for children.
Maintaining Healthy Iron Levels Through Diet
By understanding what are foods that have iron in them and incorporating a variety of these foods into your diet, you can help prevent iron deficiency and support overall health. Remember to combine non-heme iron sources with vitamin C to enhance absorption. Consult with a healthcare professional or registered dietitian for personalized advice on meeting your iron needs, especially if you have specific dietary restrictions or health concerns.
