This page provides a summary of iron sources in food. Additionally, a table of vitamin C-rich foods is included at the bottom of the page, to pair with non-heme iron sources for increased absorption.
Note: all data summarized from online sources or RDA information on packages. For example, if package says 6% of daily iron, I assumed it was 6% of 18 mg (the daily recommendation), or 1mg.
Iron Sources in Food: Animal Sources of Heme Iron
| HEME | Serving Size (oz) | Iron (mg) |
| Anchovies canned | 4 | |
| *Beef, lean | 3 | 3.2 |
| Beef, corned | 3.5 | 1.9 |
| Beef, eye of round, roasted | 3 | 2.2 |
| *Beef, flank | 3.5 | 3.3 |
| Beef, lean ground; 10% fat | 3 | 3.9 |
| Beef, ground; 15% fat, cooked | 3 | 2.2 |
| Beef, liver | 3 | 7.5 |
| *Beef, round | 3.5 | 3.1 |
| Beef, tenderloin, roasted | 3 | 3 |
| Chicken, breast, roasted, | 3 | 1.1 |
| Chicken, leg, meat only, roasted | 3.5 | 1.3 |
| Chicken, liver | 3.5 | 12.8 |
| Chicken, thigh w/ bone | 2.3 | 1.2 |
| Clams, breaded, fried, | ¾ cup | 3 |
| Cod, broiled | 3 | 0.4 |
| Crab, blue crab, cooked, moist heat | 3 | 0.8 |
| Duck, meat only, roasted | 3 | 2.3 |
| Flounder, baked | 3 | 0.3 |
| Lamb, shoulder, cooked | 3 | 2.3 |
| Oysters, breaded and fried | 6 pieces | 4.5 |
| *Pork, lean ham | 3.5 | 1.5 |
| *Pork, loin chop | 3 | 1.2 |
| Pork, loin, broiled | 3 | 0.8 |
| Salmon, pink canned | 3 | 0.7 |
| Sardines, canned in oil, drained | 3 | 2.5 |
| Shrimp, mixed species, cooked | 4 large | 0.7 |
| Tuna, canned in water | 3 | 0.8 |
| Tuna, fresh bluefin, cooked, dry heat | 3 | 1.1 |
| Turkey, dark meat | 3.5 | 2.3 |
| Turkey, white meat | 3.5 | 1.6 |
Iron Sources in Food: Plant Sources of Non-Heme Iron
| Non-Heme | Serving Size | Iron (mg) |
| Acorn squash, baked | 1/2 cup cubes | 1 |
| Almonds, raw, whole | 10-12 | 0.7 |
| Asparagus, boiled | 1 cup | 1.3 |
| Apricots, dried, med.-size | 10 | 1.7 |
| Bagel | 1 whole | 1.5 |
| Baked beans, canned | ½ cup | 2 |
| Basil, dried, ground | 2 tsp | 1.3 |
| Beets, Boiled | 1 cup | 1.3 |
| Black beans, boiled | 1 cup | 3.6 |
| Black-eyed peas (cowpeas), boiled | 1 cup | 1.8 |
| Black pepper | 2 tsp | 1.2 |
| Bran | 1/2 cup | 3.5 |
| Bread, white, enriched | 2 slices | 1.8 |
| Bread, whole wheat | 2 slices | 1.8 |
| Broccoli, cooked | ½ cup | 0.6 |
| Broccoli, raw | 1 stalk | 1.1 |
| Brussel sprouts, boiled | 1 cup | 1.9 |
| Cashews, dry roasted | 1 ounce | 1.7 |
| Celery, raw | 1 cup | 0.5 |
| Chickpeas, cooked, | ½ cup | 2.4 |
| Chili pepper, dried | 2 tsp | 0.6 |
| Cinnamon, ground | 2 tsp | 1.7 |
| Collard greens, boiled | 1 cup | 0.9 |
| Coriander seeds | 2 tsp | 0.6 |
| Crimini mushrooms, raw | 5 oz | 0.6 |
| Cumin seeds | 1 tsp | 1.3 |
| Dates | 10 each | 1.6 |
| Dill weed | 2 tsp | 1 |
| Egg yolk | 1 large yolk | 0.7 |
| Figs, dried | 6 | 3 |
| Fennel, raw, sliced | 1 cup | 0.6 |
| Green beans, boiled | 1 cup | 1.6 |
| Grits, quick enriched white, cooked | 1 cup | 1.5 |
| Hummus | 3 tbsp | 1 |
| Kale, boiled | 1 cup | 1.2 |
| Kidney beans, boiled | 1 cup | 5.2 |
| Leeks, boiled | 0.50 cup | 0.6 |
| Lentils, boiled | 1 cup | 6.6 |
| Lima beans, boiled | 1 cup | 4.5 |
| Macaroni, enriched, cooked | 1 cup | 1.9 |
| Molasses, blackstrap | 1 tbsp. | 3.5 |
| Mustard greens, boiled | 1 cup | 1 |
| Navy beans, boiled | 1 cup | 4.5 |
| Oatmeal, fortified instant, prepared | 1 cup | 10 |
| Olives | 1 cup | 4.4 |
| Oregano, dried, ground | 2 tsp | 1.3 |
| Peanut butter, chunky | 2 tbsp | 0.6 |
| Peas, frozen and prepared | ½ cup | 1.3 |
| Pinto beans, boiled | 1 cup | 3.6 |
| Pinto, refried beans | ½ cup | 2.1 |
| Prunes, dried | 5 prunes | 1.1 |
| Prune juice | ½ cup | 1.5 |
| Pumpkin seeds | 1 ounce | 4.3 |
| Raisins, seedless packed | ½ cup | 1.5 |
| Raspberries | 1 cup | 1 |
| Rice, brown, cooked | 1 cup | 1 |
| Rice, white enriched, cooked | 1 cup | 1.8 |
| Romaine lettuce | 2 cup | 1.2 |
| Rosemary, dried | 2 tsp | 0.6 |
| Sesame seeds | 0.25 cup | 5.3 |
| Sesame halva | 15 g | 1 |
| Soybeans, boiled | 1 cup | 8.8 |
| Soybean nuts | 1/2 cup | 4 |
| Spaghetti, enriched, cooked | 1 cup | 1.6 |
| Spinach, cooked (boiled, drained) | ½ cup | 3.2 |
| Spinach, canned, drained | ½ cup | 2.5 |
| Spinach, frozen, boiled, drained | ½ cup | 1.9 |
| Strawberries | 1 cup | 1 |
| Summer squash, cooked, slices | 1 cup | 0.7 |
| Sweet potato, baked, with skin | 1 each | 1.5 |
| Swiss chard, boiled | 1 cup | 4 |
| Tahini, prepared | 2 tbsp | 1 |
| Thyme, dried, ground | 2 tsp | 3.6 |
| Tofu, raw, firm | ½ cup | 3.4 |
| Tomato, ripe | 1 cup | 0.8 |
| Tomato paste | ¼ cup | 2 |
| Tomato puree | ½ cup | 2.2 |
| Turmeric, powder | 2 tsp | 1.9 |
| Turnip greens, cooked | 1 cup | 1.2 |
| Whole wheat bread | 1 slice | 0.9 |
| White bread, enriched | 1 slice | 0.9 |
Non-heme iron sources should be paired with foods rich in vitamin C to increase absorption of iron.
Vitamin C-rich Foods
| Food, Standard Amount | Vitamin C (mg) |
| Broccoli, cooked, ½ cup | 37 |
| Broccoli, raw, ½ cup | 39 |
| Brussels sprouts, cooked, ½ cup | 48 |
| Cantaloupe, ¼ medium | 47 |
| Cauliflower, cooked, ½ cup | 28 |
| Grapefruit juice, ¾ cup | 50 to 70 |
| Green bell pepper, cooked, ½ cup | 51 |
| Green bell pepper, raw, ½ cup | 60 |
| Guava, raw, ½ cup | 188 |
| Kale, cooked, ½ cup | 27 |
| Kiwi fruit, 1 medium | 70 |
| Kohlrabi, cooked, ½ cup | 45 |
| Mango, ½ cup | 23 |
| Orange juice, ¾ cup | 61 to 93 |
| Orange, raw, 1 medium | 70 |
| Papaya, raw, ¼ medium | 47 |
| Peas, edible pod, cooked, ½ cup | 38 |
| Pineapple, raw, ½ cup | 28 |
| Red bell pepper, cooked, ½ cup | 116 |
| Red bell pepper, raw, ½ cup | 142 |
| Strawberries, raw, ½ cup | 49 |
| Sweet potato, canned, ½ cup | 34 |
| Tomato juice, ¾ cup | 33 |
| Vegetable juice cocktail, ¾ cup | 50 |
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