The two forms of iron are heme and nonheme. Nonheme iron comes from plant tissues and animal tissues that are not a source of hemoglobin and myoglobin. Heme iron is found in meat and animal sources. The body absorbs heme iron easier than nonheme iron.
Heme Iron
The following are good sources of heme iron. Figures in parentheses indicate amount of iron in an average serving.
Pacific oysters cooked by moist heat (7.8 mg)
Braised beef liver (5.8 mg)
Eastern canned oysters (5.7 mg)
Broiled lean sirloin (2.9 mg)
Broiled extra-lean ground beef (1.8 mg)
Light, canned tuna in water (1.3 mg)
Roasted, dark, skinless chicken (1.1 mg)
Roasted, lean pork (1 mg)
Roasted, white skinless chicken (1 mg)
Canned salmon with bone (0.7 mg)
Other sources of heme iron include pork liver, clams, chicken liver, mussels, beef liver, shrimp and sardines.
Nonheme Iron
Good sources of nonheme iron include the following. Figures in parentheses indicate amount of iron.
Fortified breakfast cereal,1 cup (4.5 to 18 mg)
Pumpkin seeds, 1 ounce (4.3 mg)
Soybean nuts, ½ cup (4 mg)
Blackstrap molasses, 1 tablespoon (3.5 mg)
Bran, ½ cup (3.5 mg)
Boiled spinach, ½ cup (3.2 mg)
Cooked red kidney beans, ½ cup (2.6 mg)
Cooked lima beans, ½ cup (2.5 mg)
Dry roasted cashews, 1 ounce (1.7 mg)
Cooked, enriched rice, ½ cup (1.2 mg)
Dried prunes, five (1.1 mg)
Seedless raisins, 1/3 cup (1.1 mg iron)
Baked acorn squash, ½ cup (1 mg)
Large egg yolk, one (0.7 mg)
Enriched white bread, one slice (0.7 mg)
Dried apricots, three (0.6 mg)
Chunky peanut butter, 2 tablespoons (0.6 mg)
Broiled cod, 3 ounces (0.4 mg)¶
Enhancers and Inhibitors
Foods that enhance iron absorption include meat, fish, poultry, orange juice, oranges, cantaloupe, strawberries, grapefruit, broccoli, Brussels sprouts, tomatoes, tomato juice, potatoes, green peppers, red peppers and white wine. Foods that inhibit iron absorption include red wine, coffee, tea, spinach, chard, beet greens, rhubarb, sweet potato, whole grains, bran and soy products.
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