Iron occurs in two forms--heme and non-heme. Non-heme iron is present in grains and vegetables, and is not easily absorbed into the body because the other compounds present within the plant foods blocks its absorption. Heme iron, however, makes up part of the protein hemoglobin in red blood cells and myoglobin in muscles. It is easily absorbed from animal source foods, which are also high in protein. To meet your daily needs of both iron and protein, choose food sources that are rich in both.
Meat
Protein from meat sources is more digestible than plant proteins, as some plant proteins are protected by the hardened cell wall of the plant and cannot be broken down by digestive enzymes. However, 90 to 99 percent of proteins in animal sources are digestible, and these proteins can be found in abundance in popular cuts of meat such as beef, poultry and pork. Depending upon the variety of meat and the cut, each 3-oz. serving can provide 18 to 30g of protein. For meats that are also rich in iron, try sirloin steak, which provides 1.8mg of iron per 3-oz. serving, or dark meat turkey, which provides 2mg of iron.
Fish
Fish is also a good source of protein and iron, as well as other important nutrients such as omega-3 fatty acids. Fish typically provides between 12 and 21g of protein per 3-oz. serving. Choosing varieties such as canned mollusks, canned tuna, or shrimp can also provide 23mg, 1.3mg and 2.6mg of iron, respectively. An important note to remember, however, is that fish can contain high levels of mercury, so young children and pregnant or nursing women should limit their consumption.
Beans
While beans have a lower protein digestibility score than meat and fish, they still contain more protein per 1/2-cup serving than other non-meat protein sources. This makes beans a valuable source of protein for vegetarians and those looking to cut back on their consumption of meat. Beans can provide 5 to 9g of protein per 1/2-cup serving, and depending upon the type of bean can provide between 1 and 2.5mg of iron. Chickpeas, also called garbanzo beans, provide 2.4mg of iron per 1/2 cup, while lima beans, kidney beans and black beans provide 2.2mg, 2mg and 1.8mg, respectively.
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