Iron Rich Foods

skewer with meat and veggies

When you eat food with iron, iron is absorbed into your body mainly through the upper part of your small intestine.

 

There are two forms of dietary iron: heme and nonheme. Heme iron is derived from hemoglobin. It is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry. Your body absorbs the most iron from heme sources. Nonheme iron is from plant sources.

 

Foods rich with Heme Iron

  • Three ounces of Beef: 3 mg iron
  • Three and a half ounces of Beef Liver: 7 mg iron
  • Three ounces of Chicken: 1.2 mg iron
  • One medium Egg: 1.0 mg iron
  • Half a cup Fish Tuna: 1.6 mg iron
  • Three and a half ounces of Lean ham: 5 mg iron
  • Three ounces of Oysters: 7.8 mg iron
  • Three ounces of Pork: 7 mg iron
  • Three ounces of wild Salmon: 8 mg iron

Foods rich with Non-Heme Iron

  • One cup cooked Enriched white rice or pasta: 1.9 mg iron
  • Half a cup Spinach, boiled: 3.2 mg iron
  • Half a cup Green peas: 1.2 mg iron
  • Half a cup cooked, Dried Peas or Beans: 2.0 mg iron
  • Two tablespoons of Peanut butter: 6 mg iron
  • One ounce of Fortified cereal: 4.5-18 mg iron
  • Half a cup raw Tofu: 6.6 mg iron
  • One packet of Instant oatmeal: 6.3 mg iron
  • One cup Lentils: 6.6 mg iron
  • One cup Kidney beans: 5.2 mg iron
  • One cup Garbanzo beans: 4.73 mg iron
  • One slice Wheat bread: 0.9 mg iron
  • Five whole Dried apricots: 1.9 mg iron
  • Five medium Prunes:1.2 mg iron
  • Half a cup Prune juice: 5.2 mg iron
  • Two tablespoons Raisins: 0.6 mg iron
  • One tablespoon Blackstrap molasses: 3.2 mg iron