Heme iron is found in animal products and is the most easily absorbed form of dietary iron, according to the National Institutes of Health's Office of Dietary Supplements. This form of iron is derived from hemoglobin, the molecule that makes red blood cells red and that transports oxygen to the cells.
Poultry
Chicken liver is an excellent source of heme iron, packing in 12.8 mg in each 3 ½ oz. serving, according to the ODS. Dark meat turkey provides 2.3 mg of iron in an equivalent serving size. Other good sources of iron in this category include light meat turkey and chicken.
Seafood
Six oysters contain about 4.5 mg of iron, according to the ODS. A ¾-cup serving of clams provides 3 mg or iron whereas 3 oz. of fresh bluefin tuna provides 1.1 mg. Other sources of heme iron in this category include halibut, crab, shrimp and canned tuna.
Meat
A 3-oz. serving of lean chuck beef provides 3.2 mg of iron, according to the ODS. Other forms of beef provide a little less iron. An equivalent serving of beef tenderloin contains 3 mg of heme iron, whereas beef eye round contains only 2.2 mg. Other sources include organ meats like liver, pork and lamb.
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