Foods Rich In Iron List

Although this is non heme iron which isn t. All shellfish is high in iron but clams oysters and mussels are. Clams are one of the highest ranked food sources for iron.

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The current daily value dv for iron is 18 milligrams mg.

Foods rich in iron list. Nonheme iron is the type added to foods like breakfast cereals. Liver and other. 12 healthy foods that are high in iron 1. Heme is found in animal products and nonheme is found in plant products.

Iron in plant foods such as lentils beans and spinach is. Foods with non heme iron are still an important part of a nutritious well balanced diet but the iron contained in these foods won t be absorbed as completely. Non heme iron is found in plant based foods such as fruits vegetables and nuts. Other sources of heme iron with 0 3 milligrams or more per serving include.

Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds. One hundred grams g or about 3 5 ounces oz of canned clams from chicken of the sea contains a whopping 29 45 mg. 3 ounces of halibut haddock perch salmon or tuna. Our bodies tend to get more iron from heme foods but if you re a vegetarian you can still eat plenty of iron rich foods.

Iron from natural food sources like the ones listed below are considered safe and healthy. Shellfish is tasty and nutritious. Eating meat generally boosts your iron levels far more than eating non heme iron. Spinach provides many health benefits but very few calories.