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Foods That Increase Iron Levels

Iron is an essential mineral for human health. An iron deficiency can result in low red blood cell counts and can potentially contribute to organ malfunction or damage. Iron is found in a wide variety of vegetables, meats, grains and cereals, fruits and legumes.

  1. Vegetable Sources

    • Green leafy vegetables generally provide 2 mg of iron per 1/2 cup serving. Spinach and Swiss chard are particularly good sources of iron

    Legumes

    • Of the commonly consumed legumes white beans contain the highest amount of iron with 2.7 mg per 1/2 cup serving. Other legumes that are high in iron are kidney and pinto beans which contain approximately 5 mg per 1 cup serving. Black eyed peas and lentils contain 4.3 mg and 6.6 mg of iron respectively per 1 cup serving. Firm tofu is also a rich vegetable source of iron with 3 ounces providing 8.5 mg of the mineral.

    Fruits

    • Dessicated fruits such as dried apricots, prunes, and dried peaches are all rich sources of iron with 1 serving containing 5-6 mg. 1 cup of prune juice contains 9.8 mg of iron.

    Grains and Cereals

    • As processed grains are fortified with iron during production and are ubiquitous in the average diet, they have become one of the most common sources of human iron consumption. Foods such as cream of wheat and bran cereals contain up to 18 mg of iron per serving. Enriched bread contains about 1 mg of iron per slice.

    Meat Sources

    • Chicken and beef liver contain the highest amounts of iron in this food group. A 4 oz. serving of each contains between 8.5 and 9 mg of iron. 3.5 oz servings of beef and pork deliver between 2.6 and 2.9 mg.

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