There are two forms if iron: heme and nonheme. Heme iron comes from hemoglobin, which is protein in the red blood cells that delivers oxygen to cells. Heme iron is found in animal products such as red meats, fish and poultry. Nonheme iron is arranged in a chemical structure and comes from plant foods.
Heme Iron
The following are good sources of heme iron. Figures in parentheses indicate amount of iron.
Cooked chicken liver, 3.5 ounces (12.8 mg)
Breaded and fried oysters, six pieces (4.5 mg)
Lean, braised cooked beef chuck, 3 ounces (3.2 mg)
Roasted beef tenderloin, 3 ounces (3 mg)
Breaded, fried clams, ¾ cup (3 mg)
Roasted, dark meat turkey, 3.5 ounces (2.3 mg)
Roasted eye of round beef, 3 ounces (2.2 mg)
Nonheme Iron
The following are good sources of nonheme iron. Figures in parentheses indicate amount of iron.
100 percent fortified ready-to-eat cereal, ¾-cup (18 mg)
Instant, fortified oatmeal (prepared with water), 1 cup (10 mg)
Mature, boiled soybeans, 1 cup (8.8 mg)
Boiled lentils, 1 cup (6.6 mg)
Mature, boiled kidney beans, 1 cup (5.2 mg)
Large, matured boiled lima beans, 1 cup (4.5 mg)
Mature, boiled navy beans, 1 cup (4.5 mg)
25 percent iron-fortified ready-to-eat cereal, 3/4 cup (4.5 mg)
Mature, boiled black beans, 1 cup (3.6 mg)
Mature, boiled pinto beans, 1 cup (3.6 mg)
Blackstrap molasses, 1 tablespoon (3.5 mg)
Raw, firm tofu, ½ cup (3.4 mg)
Boiled, drained spinach, ½ cup (3.2 mg)
Canned, drained spinach, ½ cup (2.5 mg)¶
Other good sources include enriched pasta, prune juice, dried fruit, almonds, Brazil nuts, cashews, hazelnuts, peanuts, pumpkin seeds, squash seeds, sesame seeds, eggs and whole wheat bread.
Enhancing Absorption of Iron from Foods
Including a source of vitamin C at meals, such as orange juice, citrus fruits, strawberries, broccoli, pepper or potatoes, can help the absorption of iron. Coffee and tea should be avoided for at least one hour after meals. Coffee can reduce absorption by 35 percent and tea by 60 percent.
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