Iron is an essential mineral in the body for growth, energy production, healing, immune function and oxygen transport in red blood cells. Heme iron, the iron-containing substance in hemoglobin, is only found in animal sources and is more readily absorbed. Non-heme iron is usually found in plants. The recommended daily allowance of iron is 8 mg for adult males and 18 mg for adult pre-menopausal females, with amounts fluctuating with age. Recommendations for vegetarians are higher.
Seafood
Shellfish are extremely rich sources of iron. Canned clams top the list of food sources rich in iron, with 23.8 mg of iron in 3 oz., which is about the size of a deck of cards. Six medium oysters provide 5.04 mg of iron. Different species of fish also provide small amounts of iron; 3 oz. of broiled cod contain 0.4 mg of iron, while baked flounder offers slightly less. Three ounces of canned salmon and tuna provide 0.7 mg of iron, as do cooked shrimp.
Liver
Liver and other organ meats are very rich sources of heme iron. Three ounces of beef liver contain 7.5 mg of iron, almost the entire daily recommended amount for males. Chicken liver exceeds that amount with 12.8 mg of iron per 3 oz.
Other Meats
Beef and other dark meats are excellent sources of heme iron. Three ounces of beef contain 2.32 mg of iron. The same amounts of dark chicken meat and pork provide about 1.2 mg of iron. Dark turkey meat offers 2.3 mg of iron in 3.5 oz., while white meat has slightly less at 1.6 mg in a 3.5-oz. serving. The amount of iron can vary based on the cut of meat.
Grains
Some grain products naturally contain non-heme iron, while others, such as breakfast cereals, are enriched with it. One cup of dry raisin bran cereal contains 5.79 to 18 mg of iron, while 1 oz. of various other fortified cereals can provide 1.8 to 21.1 mg of iron. Even one cup of instant oatmeal provides a whopping 10 mg of iron. Two slices of bread, either white or whole wheat, provide 1.8 mg of iron, and other enriched grains, such as rice and macaroni, contain about 1 to 2 mg of iron.
Fruits and Vegetables
Fruits and vegetables can also provide small amounts of non-heme iron. Pumpkin and squash seed kernels contain 4.2 mg of iron per ounce. One small box of raisins offers 0.81 mg of iron, while about five prunes contain 0.45 mg of iron. Six ounces of prune juice contain even more: 2.28 mg of iron. One medium baked potato provides 1.87 mg of iron. Spinach, depending on its method of preparation, contains between 1.9 and 3.2 mg per half-cup.
Beans
Beans and legumes are other significant sources of non-heme iron. Boiled soybeans contain 8.8 mg of iron per cup. A cup of cooked lentils offers 6.6 mg of iron, while the same amount of kidney beans provides 5.2 mg of iron.
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