Good Food Sources of Iron
En Español (Spanish Version)
Many people, especially women of childbearing age, infants, and the elderly, do not take in enough iron. However, there are many good food sources of iron to choose from. If your doctor advises you to increase your iron intake, consult the chart below to determine how much you need, and read on for some suggestions on meeting those needs.
Your blood depends on iron to help it carry oxygen through the body. In some cases,
anemia
is caused by a lack of iron in the diet. Iron also helps your body to fight infection and to make collagen, which is the major protein that makes up connective tissue, cartilage, and bone. Other medical conditions may be worsened if you do not have enough iron.
Age GroupRDA (mg/day)MaleFemale0-6 months
No RDA;
AI = 0.27
No RDA;
AI = 0.27
7-12 months11111-3 years774-8 years10109-13 years8814-18 years111519-50 years81851+ years88Pregnancyn/a27Lactation, < 18 yearsn/a10Lactation, 19-50 yearsn/a9
Iron exists in two forms—heme and nonheme. Heme iron is part of the hemoglobin and myoglobin molecules in animal tissues. It is found in meat and other animal sources. About 40% of the iron in meat is in the heme form. Nonheme iron comes from animal tissues other than hemoglobin and myoglobin and from plant tissues. It is found in meats, eggs, milk, vegetables, grains, and other plant foods. The body absorbs heme iron much more efficiently than nonheme iron.
Food Sources of Mostly Heme Iron (Contain Some Nonheme As Well)FoodServing size
Iron content
(mg)
Chicken liver, cooked3-½ ounces12.8Oysters, breaded and fried6 pieces4.5Beef, chuck, lean only, braised3 ounces3.2Clams, breaded, fried¾ cup3.0Beef, tenderloin, roasted3 ounces3.0Turkey, dark meat, roasted3-½ ounces2.3Beef, eye of round, roasted3 ounces2.2Turkey, light meat, roasted3-½ ounces1.6Chicken, leg, meat only, roasted3-½ ounces1.3Tuna, fresh bluefin, cooked, dry heat3 ounces1.1Chicken, breast, roasted3 ounces1.1Halibut, cooked, dry heat3 ounces0.9Crab, blue crab, cooked, moist heat3 ounces0.8Pork, loin, broiled3 ounces0.8Tuna, white, canned in water3 ounces0.8Shrimp, mixed species, cooked, moist heat4 large0.7Food Sources of Nonheme IronFoodServing size
Iron content
(mg)
Fortified breakfast cereal1 cup4.5-18 (check Nutrition Facts label)Pumpkin seeds1 ounce4.3Soybean nuts1/2 cup4.0Blackstrap molasses1 tablespoon3.5Bran1/2 cup3.5Spinach, boiled1/2 cup3.2Red kidney beans, cooked1/2 cup2.6Lima beans, cooked1/2 cup2.5Cashews, dry roasted1 ounce1.7Enriched rice, cooked1/2 cup1.2Prunes, dried5 prunes1.1Raisins, seedless1/3 cup1.1Acorn squash, baked1/2 cup cubes1.0Whole-wheat bread1 slice0.9Egg yolk1 large yolk0.7White bread, made with enriched flour1 slice0.7Apricots, dried3 apricots0.6Peanut butter, chunky2 tablespoons0.6Cod, broiled3 ounces0.4
The amount of iron your body absorbs varies depending on several factors. For example, your body will absorb more iron from foods when your iron stores are low and will absorb less when stores are sufficient.
In addition, certain dietary factors affect absorption:
- Heme iron is absorbed more efficiently than nonheme iron.
- Heme iron enhances the absorption of nonheme iron.
- Vitamin C enhances the absorption of nonheme iron.
-
Some substances decrease the absorption of nonheme iron. (Consuming heme iron and/or
vitamin C
with nonheme can help compensate for these decreases.)
- Oxalic acid, found in spinach and chocolate—However, oxalic acid is broken down with cooking.
- Phytic acid, found in wheat bran and beans (legumes)
- Tannins, found in tea
- Polyphenols, found in coffee
- Calcium carbonate supplements
To increase your intake and absorption of dietary iron, try the following:- Combine heme and nonheme sources of iron.
-
Eat foods rich in vitamin C with nonheme iron sources. Good sources of vitamin C include:
- Bell peppers
- Papayas
- Oranges and orange juice
- Broccoli
- Strawberries
- Grapefruit
- Cantaloupe
- Tomatoes and tomato juice
- Potatoes
- Cabbage
- Spinach and collard greens
- If you drink coffee or tea, do so between meals rather than with a meal.
- Cook acidic foods in cast iron pots. This can increase iron content up to 30 times.
American Dietetic Association
The Vegetarian Resource Group
Canadian Council on Food and Nutrition
The American Dietetic Association's Complete Food & Nutrition Guide
. Chronimed Publishing; 1998.
Bowes & Church's Food Values of Portions Commonly Used
. 17th ed. Lippincott Williams & Wilkins; 1998.
Office of Dietary Supplements. Dietary supplement fact sheet: iron. Office of Dietary Supplements website. Available at:
http://ods.od.nih.gov/factsheets/iron.asp. Updated August 24, 2010. Accessed June 16, 2010.
Perspectives in Nutrition
. 2nd ed. Mosby-Year Book, Inc.; 1993
Last Reviewed June 2010