What foods have iron?
There are 2 types of iron found in foods: heme and non-heme. Your body absorbs heme iron more easily than non-heme iron. However, foods containing non-heme iron are also very important sources of iron in your diet. See HealthLinkBC File #68c Iron and Your Health for more information on how much iron you need and how to get the most iron from foods.
Foods with Heme Iron
All iron values or amounts in the table below are averages based on how much meat, fish, shellfish, and poultry is prepared.
| Food | Serving | Iron (mg) |
| Liver, pork* | 75 g (2 ½ oz) | 13.4 |
| Liver, chicken* | 75 g (2 ½ oz) | 9.2 |
| Oysters | 75 g (2 ½ oz) | 6.2 |
| Mussels | 75 g (2 ½ oz) | 5.0 |
| Liver, beef* | 75 g (2 ½ oz) | 4.8 |
| Liver pate, canned* | 75 g (2 ½ oz) | 4.1 |
| Beef | 75 g (2 ½ oz) | 2.4 |
| Clams | 75 g (2 ½ oz) | 2.1 |
| Shrimp | 75 g (2 ½ oz) | 2.0 |
| Sardines | 75 g (2 ½ oz) | 2.0 |
| Lamb | 75 g (2 ½ oz) | 1.5 |
| Tuna/herring/trout/mackerel | 75 g (2 ½ oz) | 1.2 |
| Chicken | 75 g (2 ½ oz) | 0.9 |
| Pork | 75 g (2 ½ oz) | 0.8 |
| Salmon (canned/fresh) | 75 g (2 ½ oz) | 0.5 |
| Turkey | 75 g (2 ½ oz) | 0.5 |
| Flatfish (flounder/sole/plaice) | 75 g (2 ½ oz) | 0.3 |
g = gram, oz = ounce, mg = milligram
*Note: Liver and liver products (e.g. liverwurst spread and liver sausages) are high in vitamin A. Too much vitamin A may cause birth defects, especially during the first trimester. The safest choice is to limit these foods during pregnancy. If you choose to eat liver or liver products, have no more than 75g (2 ½ ounces) per week.
Foods with Non-Heme Iron
| Food | Serving | Iron (mg) |
| Infant cereal, dry | 28 g (5 Tbsp) | 7.0* |
| Soybeans, dried, boiled | 175 mL (¾ cup) | 6.5 |
| Enriched cold cereal | 30 g | 4.9* |
| Lentils, cooked | 175 mL (¾ cup) | 4.9 |
| Pumpkin seeds, kernels, roasted | 60 mL (¼ cup) | 4.7 |
| Quaker® instant enriched oatmeal | 1 package | 4.2-5.6* |
| Dark red kidney beans, boiled | 175 mL (¾ cup) | 3.9 |
| Blackstrap molasses | 15 mL (1 Tbsp) | 3.6 |
| Spinach, cooked | 125 ml (½ cup) | 3.4 |
| Cream of wheat, instant, prepared | 175 mL (¾ cup) | 3.1* |
| Refried beans | 175 mL (¾ cup) | 3.1 |
| Hummus | 175 ml (¾ cup) | 2.8-4.5 |
| Bagel | 45g (½) | 2.7 |
| Tofu, medium firm or firm | 150 g (¾ cup) | 2.4-8.0* |
| Chickpeas, canned | 175 mL (¾ cup) | 2.4 |
| Soybeans, green/edamame (cooked and shelled) | 125 mL (½ cup) | 2.4 |
| Tahini, sesame seed butter | 30 mL (2 tbsp) | 2.3 |
| Lima beans, boiled | 125 mL (½ cup) | 2.2 |
| Swiss chard, cooked | 125 mL (½ cup) | 2.1 |
| Shredded wheat | 30 g | 1.8* |
| Seaweed, agar, dried | 8 g (½ cup) | 1.7 |
| Cream of wheat, regular, prepared | 175 mL (¾ cup) | 1.6 |
| Prune juice, canned | 125 mL (½ cup) | 1.6 |
| Beet greens, cooked | 125 ml (½ cup) | 1.5 |
| Eggs | 2 | 1.4 |
| Green peas, boiled | 125 mL (½ cup) | 1.3 |
| Oats, quick or large flakes, prepared | 175 mL (¾ cup) | 1.3 |
| Tomato sauce, canned | 125 ml (½ cup) | 1.3 |
| Sunflower seeds, kernels, roasted | 60 mL (¼ cup) | 1.2 |
| Pearled barley, cooked | 125 mL (½ cup) | 1.1 |
| Potato, baked, with skin | 1 medium | 1.1 |
| Quinoa, cooked | 125 mL (½ cup) | 1.1 |
| Sauerkraut | 125 mL (½ cup) | 1.1 |
| Molasses, fancy | 15 mL (1 tbsp) | 1.0 |
| Pasta, enriched, cooked | 125 mL (½ cup) | 1.0 |
| Soy beverage | 250 mL (1 cup) | 1.0 |
| Spinach, raw | 250 ml (1 cup) | 0.9 |
| Whole wheat bread | 35 g (1 slice) | 0.9 |
g = gram, mL = milliliter, tbsp = tablespoon
* Note: Iron amounts in some enriched foods vary; check the label for accurate information. If the iron amount is given as a percentage of the daily value (DV), the standard used is 14 mg (or 7 mg for infant cereals). For example, if a serving of cereal has 25% of the daily value, it has 3.5 mg of iron (0.25 x 14 mg).
For more nutrition information, call 8-1-1 to speak with a registered dietitian.
