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List of Iron-Enriched Foods

Iron is an essential mineral that aids the body in immune function, energy metabolism, muscle performance, and cognitive development. Inadequate iron consumption can lead to iron-deficiency anemia, a condition in which the number and size of red blood cells is reduced, causing headaches, fatigue, irritability and depression. Eating a variety of iron-rich foods, natural or enriched, is the best way to meet your iron requirement.

  1. Cereals

    • Most instant and ready-to-eat cereals on the market are iron-fortified. According to the USDA's Nutrient Content of the U.S. Food Supply for 1990 to 1999, grains were the number one food source supply of iron in the average American diet. One serving of iron-enriched instant cereal usually contains 25 to 30 percent of the U.S. RDA for iron. For example, 2/3 cup of quick-cooking farina may contain 4.5 to 7.0 mg of iron; instant oatmeal contains similar amounts. The nutritional values of packaged cereals may vary, so always check the label.

    Breads and Pastas

    • Most breads and pastas made from refined flour are enriched with iron, as well as other nutrients like thiamin, niacin, and riboflavin. One medium bran muffin or plain bagel contains 1.8 to 4.3 mg of iron, which represents 10 to 24 percent of the RDA. Pretzels, pita bread, and egg noodles contain similar amounts. Enriched pastas and bread products will be labeled appropriately, so check labels carefully.

    Beans and Lentils

    • Beans and lentils are another good source of dietary iron. Half a cup of cooked white or red beans or black eyed peas contains up to 24 percent of the RDA. The same amount of cooked soybeans contains up to 7.0 mg of iron, which represents roughly 39 percent of the RDA.

    Meat and Seafood

    • Up to 40 percent of the natural iron found in meat, poultry, and seafood is heme iron, which is derived from animal tissues and easily absorbed by the body. A 3-oz. serving of ground beef, steak, turkey, or fish contains up to 4.3 mg or iron, or 39 percent of the RDA. A similar serving of clams, oysters or pork contains even more iron, providing more than 7.4 mg.

    Vegetables

    • Vegetables are a good source of nonheme iron, which is naturally derived from plants and is not as readily absorbed by the body as heme iron, unless the body has low iron stores. Spinach is one of the most iron-rich vegetables, providing up to 39 percent of the RDA per ½ cup. Lima beans provide anywhere from 10 to 24 percent of the RDA, containing up to 4.3 mg per ½ cup.

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