The overall best source of iron is liver, followed by red meats, beans, dark meat, green leafy vegetables and whole-wheat grains. Remember, iron from most animal sources (heme iron) is usually better absorbed than iron from plant sources (non-heme iron).
| FOOD |
PORTION |
IRON (mg) |
|
| Animal Products |
|
|
| Calves liver |
3 oz. |
12.1 |
| Beef liver |
4 oz. |
10.0 |
| Oysters |
6-8 (4 oz.) |
6.6 |
| Hamburger, lean |
3.5 oz. |
5.0 |
| Roast beef |
4 oz. |
4.1 |
| Clams |
3 oz. cooked |
4.0 |
| Ground beef, lean |
4 oz. |
4.0 |
| Liverwurst |
2 oz. |
3.0 |
| Ham |
3.5 oz. |
2.9 |
| Turkey meat, dark |
4 oz. |
2.6 |
| Tunafish |
3.5 oz. |
1.9 |
| Turkey meat, light |
4 oz. |
1.3 |
| Egg (poached) |
1 |
1.2 |
| Haddock |
4 oz. |
1.2 |
| Codfish |
4 oz. |
1.2 |
| Salmon |
3.5 oz. |
1.2 |
|
|
|
| Vegetarian Products |
|
|
| Kidney beans |
3 oz. cooked |
6.8 |
| Prune juice |
1/2 cup |
5.3 |
| Lima beans |
1/2 cup |
2.9 |
| Cucumber |
1 medium |
2.6 |
| Sunflower seeds |
1/2 cup |
2.6 |
| Almonds |
1.75 oz. |
2.4 |
| Squash |
3.5 oz. |
1.9 |
| Apricots, dried |
1/4 cup |
1.8 |
| Potato chips |
3.5 oz. |
1.8 |
| Broccoli, raw |
1 stalk |
1.7 |
| Spinach, raw, chopped |
1 cup |
1.7 |
| Meatless hamburger patty |
1 |
1.5 |
| Peas, fresh, cooked |
1/2 cup |
1.5 |
| Chocolate, bittersweet |
1 oz. |
1.4 |
| Raisins |
1/4 cup |
1.3 |
| Peanut butter |
1.75 oz. |
1.0 |
Table adapted from LifeSource Blood Service; 1205 North Milwaukee Avenue; Glenview, IL 60025-2498
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