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Specific Foods That Are High in Iron

Iron is a mineral that is needed for production of a protein called hemoglobin in red blood cells, which enables transport of oxygen around the body. Low levels of hemoglobin may lead to anemia and the onset of unpleasant symptoms, such as breathlessness and fatigue. The most common type of anemia is iron-deficiency anemia, which can result from inadequate dietary intake of iron-rich foods.

  1. Seafood

    • Seafood, meat and poultry are rich sources of heme iron, which the body can absorb more easily than non heme iron. Clams are particularly high in iron, and each 85g serving contains approximately 14mg of iron, according to the Georgia University Health Center. Oysters, sardines and shrimps are also iron-rich foods. For each 85g serving, oysters contain approximately 10mg of iron, while sardines and shrimp each contain approximately 2.5mg of iron for the same serving size, according to the CDC.

    Meat and Poultry

    • Organ meats such as liver are particularly rich in iron and contain up to approximately 9mg of iron with each 85g serving. Red meats such as beef, duck and lamb are iron-rich foods with an 85g serving of these meats containing at least 2mg of iron. White meats such as chicken and turkey are also sources of heme iron, and each 85g serving contains approximately 1mg of iron.

    Grains, Seeds and Legumes

    • Half a cup of bran contains approximately 3mg of iron, while one cup of iron-fortified breakfast cereal contains up to 18mg, according to Harvard University Health Services. Pumpkin seeds are rich in iron with each 25g serving containing approximately 4mg of iron. Chickpeas, soy beans, kidney beans, lima beans, navy beans and lentils are also iron-rich foods with each half-cup serving containing between 2 and 3mg of iron, according to the CDC.

    Fruits and Vegetables

    • Dried apricots, prune juice and spinach are fruits and vegetables that contain significant amounts of non heme iron. Three dried apricots provide approximately .6mg of iron, while a three-quarter cup of prune juice contains approximately 2.3mg of iron. One-half cup of spinach that is cooked from fresh provides an iron intake of approximately 3.2mg. The CDC advises inclusion of a food or drink that is rich in vitamin C, such as orange juice, to enhance absorption of non heme iron from plant sources.

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