Dietary sources of the essential mineral iron contain two different forms of iron. Animal sources contain heme iron, so called because it is derived from hemoglobin -- the protein found in red blood cells. Vegetable sources and supplements contain non-heme iron. The National Institutes of Health Office of Dietary Supplements report that humans absorb 15 to 35 percent of the heme iron available in a source but only absorb 2 to 20 percent of the non-heme iron available. Foods containing high levels of heme iron, such as beef liver, therefore serve as the best sources of iron.
Chicken Liver
Chicken liver serves as one of the best sources of iron. A 3.5 oz serving of cooked chicken liver contains 12.8 mg of iron. Based on an average recommended intake of 18 mg per day, one serving of chicken liver provides 70 percent of the daily recommended intake, as listed by the National Institutes of Health Office of Dietary Supplements.
Oysters
Oysters, the common name used to describe a group of bivalve mollusks, also contain significant amounts of heme iron. A 3 oz. serving provides 13.2 mg of iron.
Beef Liver
Eating beef liver as part of a healthy diet can help to reduce the risk or incidence of developing iron-deficiency anemia. Three ounces of beef liver provides you 7.5 mg of iron. Although beef liver only contains 4 g of total fat, it does contain 275 mg of cholesterol -- a fatty substance found in cells throughout the body. Since the American Heart Association recommends you consume only 300 mg of cholesterol per day, eating beef liver contributes nearly the entire total daily intake.
Clams
Clams, another seafood source of heme iron, provide 4.2 mg of iron per 2 oz serving, according to the University of Maryland Medical Center.
Poultry
Poultry foods, which include chicken and turkey, serve as a good source of heme iron. The dark meat cuts provide the most iron per serving. Three and a half ounces of light meat turkey provides 1.6 mg of iron. The same amount of dark meat turkey; however, provides 2.3 mg of iron.
Beef
Although the organs of a cow, such as the heart, kidneys and liver, often provide the highest amount of vitamins and minerals including iron, other cuts of beef also serve as good sources. Three ounces of lean beef chuck contains 3.2 mg of iron while the same size serving of beef tenderloin contains 3.0 mg of iron. Beef eye of round steak contains only 2.2 mg in a 3 oz serving. Because beef contains saturated fats, a type of fat that contributes to high cholesterol levels, beef should be eaten in moderation as a part of a healthy diet that also includes plenty of fruits and vegetables.
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