According to the Food and Drug Administration, in order for a food to be labeled as an "excellent" or a "rich" source of a nutrient, it must provide at least 20 percent of the Daily Value for that nutrient. In the case of iron this percentage is based on 18 mg, the iron requirement for females ages 19 to 50. There is no Daily Value for protein; however, the Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight unless otherwise directed by a physician. Excellent food sources of both protein and iron combined are mostly animal foods; these include mollusks, organ meats and beef. Plant foods that provide protein and are rich in iron include certain dried beans and peas.
Mollusks
Mollusks like clams, oysters and mussels are among the richest food sources of iron, providing between 30 and 60 percent of the Daily Value per serving. They are moderate in protein, at around 6 g per serving. A 3 oz. portion of canned clams provides 13.58 g of protein and 10.21 mg of iron, 57 percent of the Daily Value; and a 3 oz. portion of breaded and fried oysters provides 7.54 g of protein and 5.91 mg of iron, 33 percent of the Daily Value.
Organ Meats
Organ meats are an excellent source of iron. A 3 oz. portion of beef liver provides 25 g of protein and 5.52 mg of iron, 29 percent of the Daily Value; 3 oz. chicken liver provides 21 g of protein and 9.82 mg of iron, 55 percent of the Daily Value.
Meat, Poultry and Eggs
Although beef, pork, lamb, chicken and turkey contain protein and iron, most 3 to 4 oz. portions do not qualify them as "rich" sources of iron. Eggs also do not qualify as an iron-rich food. A 3.5 oz. portion of lean chuck roast beef provides 27 g of protein and 3.65 mg of iron, 20 percent of the Daily Value.
Dried Beans and Peas
Many dried beans are an excellent source of iron per 1-cup portion. Black beans provide 3.61 mg, 20 percent of the Daily Value; kidney beans provide 5.20 mg, 29 percent of the Daily Value; and soybeans provide 8.84 mg, 49 percent of the Daily Value. One cup of cowpeas provides 4.32 mg, 24 percent of the Daily Value.
Iron Absorption
Two forms of iron are present in food. Heme iron is found in meat, poultry and fish and non-heme iron is found in plants and some animal foods. Heme iron is more easily absorbed than non-heme iron. However, heme iron can help promote the absorption of non-heme iron. Combining sources, eating beef and beans in chili for example, is good for providing adequate absorption of both types of iron. Non-heme iron absorption is also improved by vitamin C, and therefore, combining iron-rich plant foods like beans and dried peas with foods like citrus fruits and root vegetables will increase the percentage of iron absorbed by the body.
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