Foods high in iron include both heme iron sources (animal-based) and non-heme iron sources (plant-based). Key foods rich in iron are:
- Shellfish (clams, mussels, oysters)
- Spinach and other leafy greens
- Liver and other organ meats
- Legumes such as beans, lentils, chickpeas
- Red meat (beef, lamb, venison)
- Pumpkin seeds
- Quinoa
- Turkey, especially dark meat
- Broccoli
- Tofu
- Dried fruits like apricots, raisins, dates
Animal sources provide heme iron which is absorbed better by the body, while plant sources provide non-heme iron which is less readily absorbed but can be enhanced by consuming vitamin C rich foods alongside them. Liver is particularly high in iron, along with vitamin A and other nutrients. Legumes and spinach are good sources for vegetarians. Pumpkin seeds and quinoa also offer notable iron content along with other minerals and health benefits.
Summary in table form:
Food Type| Examples| Iron Content Highlights
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Shellfish| Clams, mussels, oysters| High in heme iron (up to 8 mg/100g)
Leafy greens| Spinach, kale| ~2-3 mg/100g, non-heme iron plus vitamin C
Organ meats| Liver, kidney| Very high iron (6.5 mg/100g in liver)
Legumes| Lentils, beans, chickpeas| Up to 6.6 mg/cup cooked lentils
Red meat| Beef, lamb, venison| ~2.5 mg/100g, heme iron
Seeds| Pumpkin seeds| 2.5 mg/oz
Grains| Quinoa| 2.8 mg/cup cooked
Poultry| Turkey (dark meat)| 1.4 mg/100g
Vegetables| Broccoli| 1 mg/cup cooked, plus vitamin C
Plant proteins| Tofu| 3.4 mg/half-cup
Dried fruits| Apricots, raisins, dates| 2-3 mg/100g
Consuming vitamin C rich fruits and vegetables with plant-based iron sources can improve absorption significantly.
