Iron is an essential mineral that is vital for oxygen transport, energy production, growth, healing and immune function. Heme iron, the iron-containing substance in hemoglobin, is found only in animal sources and is more readily absorbed. Non-heme iron is usually found in plants. The recommended daily amount is 8 mg and 18 mg per day for males and pre-menopausal females, respectively, but this changes depending on life stage.
Meat
Beef and other red meats are sources of heme iron. Lean ground beef will give you 3.5 mg in 3 oz., which is about the size of a deck of cards, while the same serving size of regular beef or dark turkey meat contains 2.32 mg of iron. Dark chicken meat and pork offer about 1.2 mg of iron per 3 oz. White meat offers slightly more with 1.6 mg in 3.5 oz. The amount of iron can vary based on the cut of meat.
Seafood
Shellfish have a high iron content. Canned clams top the list with 23.8 mg of iron in 3 oz., while six medium oysters provide 5.04 mg of iron. Fish also provide small amounts of iron -- 3 oz. of broiled cod contains 0.4 mg of iron, while baked flounder offers slightly less. Three ounces of canned salmon and tuna as well as cooked shrimp provide 0.7 mg of iron.
Organ Meat
Liver and other organ meats are extremely rich sources of heme iron. Three ounces of beef liver contains 7.5 mg of iron, almost the entire daily recommended amount for males. Chicken liver tops that amount with 12.8 mg of iron per 3 oz.
Grains
Some grain products contain non-heme iron, while others, such as breakfast cereals are enriched with iron. 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 1 cup of instant oatmeal provides 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 1 to 2 mg of iron.
Beans
Beans and legumes are another significant source 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 provides 5.2 mg of iron.
Fruits and Vegetables
Fruits and vegetables contain some non-heme iron. Pumpkin and squash seed kernels have the highest iron content within this group, with 4.2 mg of iron per ounce. Six ounces of prune juice contains 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 per 1/2 cup.
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