By: Gloria Tsang, RD
Last Updated on:
A diet of high iron foods along with iron supplements is often recommended for women with iron deficiency anemia. Absorption of iron from food is often influenced by multiple factors. One important factor being the form of iron. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available.
Here are the Top 10 high iron foods:
How Much Iron Do You Need?
Iron plays an integral role in the formation of hemoglobin in blood and myoglobin in muscles, both of which carry oxygen to the cells. That’s why fatigue and tiredness is the first symptom most people notice when they may be low in iron.
The recommended intake for iron is:
- Kids 1-3 years old: 7 mg/day
- Kids 4-8 years old: 10 mg/day
- Teenagers 9 – 13: 8 mg/day
- Teenagers 14 – 18: 11 mg/day for boys & 15 mg/day for girls
- Males 19+: 8 mg/day
- Females 19-50: 18 mg/day
- Females 51+: 8 mg/day
- Pregnant Females: 27 mg/day
Top Iron Rich Foods for Iron Deficiency Anemia
High Iron Foods containing Heme Iron
- Clams – 23.8 mg per 3 oz
- Oysters – 7.8 mg per 3 oz
- Liver per 3 oz
- Chicken – 8 mg
- Beef – 5.8 mg
- Mussels – 5.7 mg per 3 oz
- Sardines – 2.4 mg per 3 oz
- Turkey – 1.6 mg per 3 oz
- Beef per 3 oz
- Extra lean ground – 2.5 mg
- Prime rib – 2.1 mg
- Short rib – 2 mg
- Rib eye – 1.7 mg
- Sirloin – 1.6 mg
- Lamb chop – 2.1 mg per 3 oz
- Egg – 1.2 mg per 2 large eggs
High Iron Foods containing Non-Heme Iron
- Pumpkin seeds – 8.6 mg per 1/4 cup
- Firm Tofu – 8 mg per 3/4 cup
- Beans per 3/4 cup cooked
- White beans – 5.8 mg
- Red kidney beans – 3.9 mg
- Soybeans: 3.4 mg
- Lentils – 4.9 mg per 3/4 cup cooked
- Some whole-grain breakfast cereals (per cup)
- Total – 18 mg
- Raisin Bran – 10.8 mg
- Cheerios – 8.9 mg
- Special K – 8.7 mg
- All-Bran – 5.5 mg
- Baked potato with skin – 2.7 mg
- Chickpeas – 2.4 mg per 3/4 cup cooked
- Blackstrap Molasses – 3.6 mg per Tbsp
- Prune juice – 3.2 mg per cup
- Dried fruits per 1/2 cup
- Peaches – 1.6 mg
- Raisins – 1.4 mg
- Plums – 1.3 mg
- Apricots – 1.2 mg
- Nuts per 1/4 cup:
- Cashew: 1.7 mg
- Almonds: 1.4 mg
- Pistachio: 1.2 mg
- Walnuts: 0.9 mg
- Pecan: 0.7 mg
Warning: Pregnant women should not eat liver because of its high Vitamin A content. Large amounts of Vitamin A can be harmful to the baby.
The Magic of Iron-Food Pairing
The absorption of non-heme iron can be improved when a source of heme iron is consumed in the same meal. In addition, the iron absorption-enhancing foods can also increase the absorption of non-heme iron. While some food items can enhance iron absorption, some can inhibit or interfere iron absorption. Avoid pairing these iron-inhibiting foods when you’re eating iron-rich foods in the same meal.
Iron Absorption Enhancers
- Meat/fish/poultry
- Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
- Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green and red peppers
- White wine
Iron Absorption Inhibitors
- Red Wine, Coffee and Tea
- Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
- Whole grains and bran
- Isolated soy ingredients, like products made with soy flour and isolated soy protein concentrate.
Originally published on Feb 20, 2012. Updated Oct 12, 2017.

Gloria Tsang is the author of 5 books and the founder of HealthCastle.com, the largest online nutrition network run by registered dietitians. Her work has appeared in major national publications, and she is a regularly featured nutrition expert for media outlets across the country. The Huffington Post named her one of its Top 20 Nutrition Experts on Twitter. Gloria’s articles have appeared on various media such as Reuters, NBC & ABC affiliates, The Chicago Sun-Times, Reader’s Digest Canada, iVillage and USA Today.
Does anyone know what her source is for the heme and non-heme iron content of foods tables?