Your body needs iron to make hemoglobin and myoglobin—proteins in your blood that distribute oxygen. It’s also used to make some hormones.
This article looks at iron-rich foods from multiple categories and how much iron you need to maintain your health.
Types of Iron
Iron comes in two forms:
Babies from 6 months to 2 years, teens, adults over 65 Children with high lead exposure Family history of blood abnormalities Being vegetarian or vegan Donating blood frequently Endurance athletes, especially those who menstruate Menstruating, pregnancy, and breastfeeding
Heme: Found in meat, fish, and poultry. You can absorb up to 30% of the iron you eat. Non-heme: Found in vegetables, fruits, and nuts. You can absorb up to 10% of the iron you eat.
Serving Sizes
What’s considered a serving size varies by type of food. That can make it difficult when you’re comparing different types of food.
To simplify this, all iron amounts in this article came from the U.S. Department of Agriculture (USDA) and will be for a 3-ounce (oz) serving unless otherwise stated.
Iron-Rich Meat
Packed with the more absorbable heme form, meat is a good source of iron. Some types have more than others, though.
Liver
Liver has a bad reputation for flavor. But there’s no denying it’s a good choice when it comes to iron.
In a 3 oz. serving, you get:
Chicken liver = 10 milligrams (mg) Beef liver = 5 mg
Organ Meat
Other organ meats are rich in iron, as well. They’re sometimes called offal. These include:
BrainsTongueHeartKidneysLungsTripe (stomach)IntestinesBone marrowSweetbread (thymus)TesticlesFeet
These may come from cows, pigs, lambs, goats, chickens, and wild game. Iron content varies by type and source of organ meat. For example:
Beef tongue = 2. 5 mgPork heart = 4 mg
Red Meat
Red meats come from mammals. Common sources of red meat and the amount of iron in a 3 oz portion are:
Beef (hamburger, steak) = 2 mgLamb/mutton = 1. 6 mgHam = 1. 3 mgBacon = 1. 1 mgVeal = 0. 8 mgPork = 0. 7 mg
Less common sources are:
Bison/buffalo = 2. 7 mgGoat = 2. 4 mgElk = 2. 4 mgVenison (deer) = 3. 8 mgBoar = 1 mg
Iron content and other nutrients vary by type of meat, including specific cuts. Lean meats are generally recommended as healthier options than higher-fat types.
Poultry
Poultry, such as chicken and turkey, has less iron but is still a good source of it. In a 3 oz. serving, levels are:
Turkey breast meat = 1 mg Chicken breast meat = 1. 8 mg
Iron-Rich Fish and Seafood
Fish and seafood can help you get enough iron in your diet. During pregnancy, the mercury in fish is of concern. Be sure to ask your healthcare provider what’s safe for you and your baby.
Fatigue, weakness, and lack of energy Headache Dizziness Concentration problems Rapid heartbeat Shortness of breath Chest pain with activity Pale or sallow complexion
Shellfish
Some shellfish, especially clams, are excellent choices for iron. The amount of iron in a 3 oz. serving is:
Clams = 12 mgOysters = 8 mgScallops = 0. 8 mgShrimp = 0. 5 mg
Fish
Some fish are good sources of iron. A 3 oz. serving includes:
Sardines = 2. 5 mgTuna = 1. 5 mgHaddock = 0. 9 mg
Iron-rich fruits include:
Mullberries = 1. 7 mgPomegranates = 0. 26 mgBananas = 0. 2 mgApples = 0. 1 mg
Iron-Rich Vegetables/Legumes
A few vegetables are good choices when adding iron to your diet. The amount in a 3 oz. serving is:
Kidney beans = 7 mgChickpeas (garbanzo beans) = 5. 4 mgLentils = 2. 8 mgSpinach = 2. 3 mgBlack beans = 1. 6 mg Peas = 1. 2 mgBroccoli = 0. 7 mg
Other
Some foods outside of these categories are rich in iron, as well.
Breakfast cereals = Most are fortified with 100% of the recommended daily allowance of iron per serving size on the box. Dark chocolate (45% or more of cacao solids) = 5-10 mg/3 oz. Quinoa = 7. 9 mg/3 oz. Tofu = 4. 5 mg/3 oz. Pumpkin seeds = 2. 7 mg/3 oz. Eggs = 1 mg per egg
Iron Supplements
Iron supplements are a valid option for increasing your iron intake. Because different people need different amounts, look for a product that contains about what you need—not a lot more, not a lot less.
If you already take a multivitamin and want to add an iron supplement, make sure to check the amounts on both labels.
Supplements aren’t regulated by the U.S. Food and Drug Administration. Look for brands that are certified by independent testing organizations:
ConsumerLabsThe U. S. Pharmacopeial ConventionNSF International
Certification means the ingredients match what’s on the label and the product isn’t contaminated. It doesn’t guarantee safety or effectiveness.
Foods That Aid Absorption
Some foods can help you absorb iron better. These include:
Orange juiceGrapefruitStrawberriesBroccoliPeppers
Vitamin C supplements may help, as well.
Summary
Iron is a crucial mineral for getting oxygen to your tissues. You can find iron-rich sources in meats, fish and seafood, fruits, vegetables, and some other foods, like eggs, tofu, and seeds.
Animal-based sources contain heme iron. Plant-based sources contain non-heme iron. Your body absorbs heme about three times as well.
You can also take iron supplements. Certain foods, like orange juice and peppers, can help with absorption.
A Word From Verywell
Iron is important. But it’s important to keep your levels in the right range for you. You can end up with too much, which can cause problems just like a deficiency does.
Constipation Stomach pain Nausea Vomiting
If you suspect a deficiency or aren’t sure you’re getting enough iron, talk to your healthcare provider. They can test your levels and, if they’re not in the right range, go over options for safely getting the correct amount for you.
The fastest way is to take an iron supplement or get an intravenous (IV) iron infusion. It can also help to take vitamin C, which helps with absorption.
FatigueWeakness and low energyHeadache and dizzinessConcentration problemsRapid heartbeat
If you have these symptoms, have your healthcare provider check your iron levels.
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