Food Sources Of Iron List

Liver chicken lamb sardines.

Food sources of iron list. For instance a 3 5 ounce 100 gram serving of clams may contain. The current daily value dv for iron is 18 milligrams mg. Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds. Pair them with foods like kale bell pepper broccoli and cauliflower which are all high in vitamin c a nutrient that helps with the absorption of non heme iron in the body says largeman roth.

White beans have the richest iron content of any bean. Tofu tempeh natto and soybeans. Heme iron is found in meat fish and poultry. 3 ounces of mussels.

You absorb up to 30 percent of the heme iron that you consume. All shellfish is high in iron but clams oysters and mussels are particularly good sources. In fact a one cup serving contains 5 08 mg. Top animal based sources of iron include.

3 ounces of beef or chicken liver. Most nonheme iron is from plant sources. Food has two types of iron heme and non heme iron. Legumes including beans peas and lentils are great sources of iron.

This is a searchable collection of high iron fe data on thousands of foods. Iron from natural food sources like the ones listed below are considered safe and healthy. Shellfish is tasty and nutritious. Iron food list good sources of iron fe mineral.

Canned white beans are also an excellent source of iron for people who do not have the time to. Very good sources of heme iron with 3 5 milligrams or more per serving include. Haem iron found in meat poultry and seafood is absorbed more effectively than non haem iron which is found in eggs and plant foods. There are 2 types of iron in food.

Eating meat generally boosts your iron levels far more than eating non heme iron.