List of Foods & Vegetables Containing Iron

Iron provides a necessary component to the proteins responsible for transporting oxygen throughout the body, and aids in cell growth. Iron deficiency can result in fatigue and a weakened immune system. The iron found in foods consists of two types: heme and nonheme. Heme iron appears in meat, fish and poultry, and absorbs into the body more readily than nonheme iron, indicates Harvard University Health Services. Nonheme iron, found in all other food sources, is normally absorbed at a maximum rate of 20 percent. The recommended daily allowance of iron is about eight milligrams per day for men and women.

Meat, Poultry and Seafood

• Clams contain the highest amount of iron out of any meat, with three ounces providing about 24 milligrams of iron, according to The Daily Green. Oysters come in second, with around 10 milligrams of iron, followed by organ meats like chicken and beef liver and giblets. More common meats, like poultry, lean beef and turkey, contain less iron, but still act as good sources of the nutrient, notes HealthCastle.

Fruit and Vegetables

• Vegetables act as good sources of iron, especially the dark, green leafy type, indicates the Vegetarian Resource Group. Vitamin C can increase iron absorption, so vegetables such as broccoli and bok choy, which are high in iron and vitamin C, provide solid help when meeting the daily recommended allowance for iron. Other sources include dried beans, soybeans, cooked lentils and cooked spinach. Fruits high in iron include watermelon, raisins and dried dates.

Pasta, Grains and Cereal

• Most foods made with refined flour, such as pasta, rice and bread, are normally fortified with iron because it's often lost during food processing. The packaged cereals available in most grocery stores can provide about 25 to 30 percent of the recommended daily allowance for iron, according to Ohio State University. Products enriched with iron and made from iron-enriched flour have labels that reflect that fact.