In researching the foods that are highest in iron, consumers must distinguish between the properties of heme and nonheme iron. The body absorbs and stores heme iron most efficiently, meaning that individuals must ingest more nonheme iron foods to achieve the same levels provided by heme iron food sources. Therefore, dieters must evaluate iron content by weight for its accessibility to the human body. The FDA recommends an average daily value of 18mg of iron from all sources for ages 4 and up.
Canned Clams
Tiny or baby clams used in canned products represent a high concentration of heme iron. The USDA Nutrient Database reports iron content as high as 24mg in 3 oz. of drained clam flesh. Cooks often disperse this iron value in soups or stews, however, rather than serving large portions of these rich mollusks. Additionally, crustaceans and fish have between 1mg and 3mg of iron per serving.
Enriched Wheat Cereal
Ready-to-eat wheat, barley and oat cereals contain as much as 18mg of iron per serving. MedlinePlus advises eating a vitamin C food, such as an orange, with cereal in order to aid absorption of its nonheme iron. Additional grain food sources of iron include brown rice, millet and buckwheat.
Chicken Liver
As in humans, the liver in chickens acts as a storage site for dietary iron. Eating chicken liver makes this high concentration of heme iron available to people, with 12mg provided in 3 oz. of chicken livers, notes the USDA.
Turkey Giblets
Using the giblets when preparing turkey also conveys heme iron from the giblets to those who eat them, as cooks often distribute this iron-rich food in stuffing or rice dishes. The USDA reports 11mg of iron content in 1 cup of mixed turkey giblets.
Soybeans
Cooked soybeans deliver 9mg of iron per cup, according to the USDA, and represent an alternative iron food source for people who don't eat meat or fish. This nonheme iron-rich food lends its mineral value to soymilk, soy nuts, tofu and veggie burgers as well. Lentils and cooked dry beans and peas have similar iron benefits.
Pork and Beans
Canned baked beans in tomato sauce with frankfurters or other pork products offer 8mg of both heme and nonheme iron in 1 cup. According to the U.S. Centers for Disease Control and Prevention, the addition of meat aids absorption of the nonheme iron from the beans and tomatoes.
Hamburger
Beef is an iron-rich food, whose value increases with larger portions. A fast-food hamburger has 5mg of iron, and a double-patty burger has 6mg, reports the USDA. Beef cuts in 3 oz. portions contain up to 3mg of iron, whereas lamb, chicken and pork contain slightly less.
Spinach
Dark green leafy vegetables become iron-rich foods when cooked down to condense their nutrients. Cooked spinach boasts 6mg per cupful, the USDA relates, followed in iron content by turnip greens, collards and kale.
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