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What Kinds of Foods Have a Lot of Iron?

Iron is necessary for the body. Iron in red blood cells carries oxygen to all of the body cells. A lack of iron results in a tired, rundown sensation and ultimately in iron deficiency anemia. According to the National Health and Nutrition Examination Survey, most people who eat a balanced diet get sufficient iron. People who have limited diets are more likely to be deficient in iron.

  1. RDA

    • The recommended daily allowance of iron is 8 mg per day for adult males and postmenopausal females, and 18 mg per day for adult females who are premenopausal. During pregnancy the requirement rises to 27 mg per day.

      Children need less iron, approximately 7 mg per day between the ages of 1 and 3, 10 mg per day between 4 and 8 years old, and 8 mg per day between the ages of 9 and 13. Females between 14 and 18 need 18 mg per day, and males need 15 mg.

    Meats

    • Red meats such as beef, pork and lamb are all good sources of iron. A 3-oz. serving of cooked meat contains 2 to 3 mg of iron. Variety and organ meats such as liver and hot dogs have even more iron: 5 or more mg per 3-oz. serving. Fish and chicken contain iron, but less than red meats.

    Green Leafy Vegetables

    • Popeye was right about eating spinach. Green leafy vegetables such as spinach, broccoli, collards, mustard greens, kale, turnips, parsley, asparagus and brussels sprouts are all good sources of iron, supplying between 1 and 2 mg per cup.

    Enriched and Fortified Grains

    • Most grains and grain products are enriched with iron. The refining process strips away the natural iron in the grains; enriching adds back the iron and other nutrients that are lost. Pasta, bread and flour, oatmeal, rice, farina, cornmeal and grits are all enriched with iron.

      Commercial breakfast cereal products are fortified with iron, adding 25 percent or more of the RDA per serving. Most breakfast cereals contain 4 to 5 mg of iron per serving, but some are fortified to even greater levels. Total cereal is fortified to 22 mg of iron per serving, supplying in excess of 100 percent of the RDA for most people.

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