Good Sources of Iron in Food

Iron, a mineral required by the body to produce red blood cells, occurs in two different forms in the diet--heme and non-heme. Heme iron derives from the hemoglobin in animal tissue. Non-heme iron derives primarily from plant tissues, although a small amount of the iron in animal foods is non-heme. The body absorbs heme iron more efficiently than non-heme iron. Eating a wide variety of iron-rich foods, and combining foods that contain heme and non-heme iron will help prevent deficiencies.

Meat, Fish and Poultry

Animal foods such as red meat, poultry and fish are particularly rich in heme iron, according to the National Institutes of Health Office of Dietary Supplements. Chicken liver contains the greatest concentration of iron, with 12.8 mg per serving, or about 70 percent of the recommended daily value. Other animal foods that contain significant iron include all organ meats, oysters, beef chuck, clams, beef tenderloin, dark and light meat turkey, beef eye of round, pork loin, chicken leg and breast pieces, fresh and canned tuna, halibut, sardines, crab and shrimp.

Nuts, Seeds, Beans and Legumes

Nuts, seeds, dried beans and peas, and other legumes are good sources of non-heme iron, according to the University of Maryland Medical Center. Soybeans and lentils provide the most iron, however. Each 1-cup serving of cooked soybeans supplies about 8.8 mg of iron, and each 1-cup serving of cooked lentils contains about 6.6 mg. Other nuts, seeds and legumes that provide substantial iron include kidney beans, lima beans, navy beans, black beans, pinto beans, black-eyed peas, pumpkin seeds, cashews and peanuts.

Vegetables and Fruits

Numerous vegetables and fruits also contain non-heme iron. Boiled spinach, dried prunes, seedless raisins, acorn squash and apricots are particularly good sources of iron, according to the EBSCO Health Library, a leading health and fitness research database. Each 1/2-cup serving of boiled spinach contains about 3.2 mg of iron, and each 1/2-cup serving of seedless raisins provides about 1.5 mg. Other fruits and vegetables that supply iron include dried peaches, figs, watermelons, dates, peas, bananas, broccoli, green beans, sweet potatoes, tomatoes, strawberries, apples, cantaloupe, oranges and pears. Apple juice and prune juice are also good sources of iron.

Other Foods

Several other foods contain added non-heme iron, according to the "Food and Nutrition Encyclopedia." Bread, cereal, rice, flour and pasta are the most frequently fortified foods, to help restore the iron lost during processing. Each 3/4-cup serving of 100 percent fortified cereal contains about 18 mg of iron, for example. Many whole-grain products provide iron including oatmeal, grits and whole wheat bread. Each 1-cup serving of fortified oatmeal prepared with water provides 10 mg of iron, or about 60 percent of the recommended daily value. Tofu, blackstrap molasses, bran flakes and egg yolks also supply considerable amounts of the mineral

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