A List of Iron Rich Foods

There are two different types of iron rich foods and it’s important to know the difference when making a purchase at the store for your specific type of needs.

Heme iron is absorbed much easier by the body. It comes from meat and animal sources.

Nonheme iron is as easily absorbed by the body and is not a source of hemoglobin or myoglobin. It comes from plant and animal tissue.

Iron rich foods do not all have the same amount of iron per serving. Below you will find a list of high iron rich foods and some foods you may not have known were iron rich.

• Ready-to-Eat fortified cereal (up to 18 mg per serving)
• Cooked Chicken Liver (up to 13 mg per serving)
• Pacific Oysters; boiled (up to 8 mg per serving)
• Soybean Nuts (up to 4 mg per one-half cup)
• Pumpkin Seeds (4.3 mg per serving; aim for unsalted)
• Black Beans; boiled (3.5 mg per serving)
• Lean Sirloin; broiled (up to 3 mg per serving)