If fresh food sources of dietary iron are too expensive or hard to come by, take advantage of packaged foods that are good sources of iron. Many canned, frozen or boxed entrees and side dishes may provide all the daily iron content you need or make small but steady contributions to your diet. Even in small servings, menu items that include iron-rich ingredients such as meat, beans, spinach, tomatoes and whole grains can help to satisfy the FDA's average 18 mg daily requirement for iron. Dishes that combine these foods increase your iron levels even more.
Canned Fish and Meats
Some processed foods, such as canned clams, with 24 mg of iron in just 3 oz., concentrate natural iron content by removing inedible portions. Others, such as pork and beans, with 8 mg of iron per 1 cup, include animal- and plant-based foods to achieve high combined amounts of dietary iron. Additional packaged food sources with 20 percent of more of the FDA daily value, or DV, of iron per suggested serving include canned beef stew, braunschweiger pork liver sausage and frozen spaghetti with meat sauce dinners. Canned sardines and tuna provide moderate iron amounts, as listed in the USDA Nutrient Database.
Enriched Grain Foods
Manufacturers enhance the natural iron content of grains when they process some wheat, rice, oat, corn and barley foods. Fortified breakfast cereals, for instance, may contain up to 100 percent DV of iron. Food labels will include the percent DV of iron per serving. Most breads, buns, bagels and pasta noodles contain iron-enriched flour. Packaged rice may also be enriched with dietary iron. The USDA Dietary Guidelines for Americans consider these nutritious food sources of iron better than taking mineral supplement pills.
Canned Beans
Legumes represent a major source of dietary iron and canned, frozen and dehydrated beans, soybeans and lentils make convenient food sources. One cup of canned white beans contains 8 mg of iron, according to the USDA.
Canned lima and refried pinto beans also boast high iron content of 20 percent DV or more per 1 cup. Other significant iron boosts come from canned chili con carne and bean soups.
Canned and Frozen Green Vegetables
Cooked canned and frozen spinach help you balance your diet as you increase your iron levels with up to 5 g in 1 cup, as per the USDA. Leafy green vegetables such as cooked frozen broccoli, collards and brussels sprouts deliver other minerals and vitamins A, C and E, along with up to 10 percent DV of iron in 1-cup servings.
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