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What Foods Supply Iron?

Iron is a metal that helps the flow of oxygen through the blood system. Iron in the body also helps cell growth or reproduction. A lack of iron in the system often results in fatigue and an loss of immunity to illnesses.

  1. Types of Iron

    • Heme and non-heme are the two types of sources in which iron can be found. Heme sources include meats, fish and poultry. Non-heme sources of iron include fruits, vegetables, nuts and grains.

    Iron Amounts

    • According to the National Institute of Health's Office of Dietary Supplements, males up to the age of 18 require at least 8 mg of iron per day. Female requirements are similar, but females aged 14 to 18 years old require 15 mg of iron per day. Pregnant women require 27 mg of iron per day.

    Highest Heme Source

    • Beef, chicken, fish, pork and turkey are good heme sources of iron. According to the McKinley Health Center, beef liver contains the highest amount of iron per serving among heme sources at 7.5 mg. Chicken liver is second at 7.3 mg.

    Highest Non-Heme Source

    • Breads, vegetables, beans and pastas are non-heme sources of iron. According to the McKinley Health Center, kidney beans contain the highest amount of iron per serving among non-heme sources at 3 mg. Spinach and baked beans are second at 2 mg per serving.

    Negative Foods

    • Iron intake can also be negatively effected by foods. The McKinley Health Center says foods that are low nutrient density foods--which are high in calories but low in vitamins and minerals--negatively affect iron intake. These foods can include sugar-sweetened sodas and desserts as well as potato chips.

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