Iron is an essential mineral that plays a vital role in maintaining your overall health. It’s most famously known for its role in creating hemoglobin, a protein in red blood cells that carries oxygen throughout your body. Ensuring you get enough iron through your diet is crucial for energy levels, brain function, and overall well-being, especially for babies, children, and pregnant women. So, if you’re wondering, “What Food Has Iron?”, you’ve come to the right place. This guide will explore the top food sources of iron to help you optimize your iron intake and feel your best.
Discovering Iron-Rich Foods: Heme vs. Non-Heme Iron
When we talk about iron in food, it’s important to understand that there are two main types: heme iron and non-heme iron. These types differ in their sources and how easily they are absorbed by your body.
Heme Iron: The Easily Absorbed Iron
Heme iron is primarily found in animal products, specifically:
- Meat: Beef, lamb, and pork are excellent sources of heme iron.
- Poultry: Chicken and turkey also contribute to your heme iron intake.
- Fish and Seafood: Options like tuna, salmon, sardines, clams, oysters, and mussels are rich in heme iron.
- Organ Meats: Liver, while often overlooked, is a particularly concentrated source of heme iron.
Heme iron is absorbed more efficiently by the body compared to non-heme iron, making these animal sources highly valuable for boosting iron levels.
Non-Heme Iron: Plant-Based and Fortified Sources
Non-heme iron is found in plant-based foods and fortified products. Key sources include:
- Legumes: Beans (kidney beans, black beans, chickpeas), lentils, peas, and soybeans (including tofu and edamame) are great vegetarian sources of iron.
- Vegetables: Dark leafy greens like spinach and beet greens, although non-heme, still contribute to iron intake.
- Whole Grains: Quinoa, whole oats, and whole grain bread offer non-heme iron.
- Nuts and Seeds: Pumpkin seeds, sunflower seeds, almonds, and walnuts provide non-heme iron.
- Dried Fruits: Raisins and dried apricots can be a source of non-heme iron.
- Eggs: While not plant-based, eggs contain non-heme iron.
- Fortified Foods: Many breakfast cereals, infant cereals, white flour, meat substitutes, and pasta are fortified with iron. Always check labels to identify fortified options.
While non-heme iron isn’t absorbed as readily as heme iron, there are ways to enhance its absorption, which we’ll discuss next.
Maximizing Iron Absorption: Tips to Enhance Your Diet
To get the most out of both heme and non-heme iron sources, consider these strategies:
- Combine Heme and Non-Heme: Eating foods containing heme iron along with non-heme iron sources in the same meal can boost the absorption of non-heme iron. For example, adding a small amount of meat to a lentil stew.
- Vitamin C Power: Vitamin C significantly enhances non-heme iron absorption. Include vitamin C-rich foods in your meals, such as:
- Vegetables: Red, yellow, and green peppers, broccoli, Brussels sprouts, snow peas.
- Fruits: Papaya, kiwi fruit, strawberries, oranges, grapefruit.
By incorporating these tips, you can improve your body’s ability to absorb iron from all food sources.
How Much Iron is in Your Food? Checking Food Labels
Understanding the iron content of foods can be easily done by checking food labels and using nutritional resources.
- Nutrition Facts Table: In Canada and many other countries, packaged foods have a Nutrition Facts table. Look for the “% Daily Value” (%DV) for iron.
- “A little”: 5% DV or less of iron is considered a small amount.
- “A lot”: 15% DV or more indicates a food is high in iron.
- Some labels also list the iron content in milligrams (mg).
- Canadian Nutrient File and Other Databases: For detailed information on the iron content of various foods, you can consult resources like the Canadian Nutrient File or similar databases for your region. These provide precise measurements of iron in different serving sizes.
Food Sources of Iron Table: A Quick Guide
The table below provides a handy overview of food sources of iron, categorized by heme and non-heme iron, along with typical serving sizes and 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 |
g = gram, mg = milligram, mL = milliliter, tbsp = tablespoon
Source: Canadian Nutrient File
*If you are pregnant, limit liver and liver products to 75g (2 ½ ounces) per week due to high vitamin A content, which can cause birth defects in excessive amounts.
**Limit intake of Pacific oysters from British Columbia to 12 per month for adults and 1.5 per month for children due to higher cadmium levels.
Conclusion: Eat a Variety of Iron-Rich Foods
To ensure you’re getting enough iron, focus on incorporating a variety of iron-rich foods from both heme and non-heme sources into your daily diet. By understanding what food has iron and how to maximize its absorption, you can support your health and well-being. If you have concerns about your iron levels or need personalized dietary advice, consult with a registered dietitian or healthcare professional. For more nutrition information, you can also call 8-1-1 to speak with a registered dietitian.
