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Iron in Foods

Last updated: March 25, 2022
HealthLinkBC File Number: 68d
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Why do I need iron?

Iron is a mineral that your body uses to make hemoglobin (pronounced “hee-muh-glow-bin”). Hemoglobin is found in your red blood cells and helps carry oxygen to all parts of your body. Babies and children need iron for healthy growth and development, including brain development.

The amount of iron you need each day depends on your age, sex, whether you are pregnant or breastfeeding, and what food sources of iron you eat.

What foods contain iron?

Iron is found naturally in many foods such as:

  • Meat, poultry and fish
  • Eggs  
  • Beans, peas, lentils, tofu
  • Some vegetables such as spinach and beets
  • Whole grains such as quinoa, whole oats and whole grain bread
  • Nuts, seeds and some dried fruit like raisins

Some foods have iron added to them. In Canada, iron must be added to certain foods like white flour and meat substitutes. Other foods such as breakfast cereal, infant cereal and pasta may also have added iron. Check the ingredient list and nutrition facts table to see if iron has been added and how much.

What are the different forms of iron? 

There are 2 types of iron found in foods:

  • Heme iron is found in meat, fish and poultry, and is easily absorbed by your body
  • Non-heme iron is found in eggs and plant-based foods such as beans, lentils, nuts and seeds, whole grains and some vegetables. It is also found in foods with added iron. This type of iron is not absorbed as well by your body

You can absorb more non-heme iron from foods by eating them at the same time as foods with heme iron or foods high in vitamin C. Foods high in vitamin C include:

  • Red, yellow and green peppers
  • Broccoli, brussels sprouts, snow peas
  • Papaya, kiwi fruit, strawberries
  • Oranges, grapefruit

How much iron is in food?

You can use the food sources table below to find out how much iron a food contains. You can also use the Canadian Nutrient File (see For More Information).

For foods that have a label, check the nutrition facts table. The percent daily value (%DV) on the nutrition facts table tells you if a food has “a little” or “a lot” of iron. “A little’ is 5% DV or less and ‘a lot’ is 15% DV or more. Some labels will also list the amount of iron in milligrams.

For More Information

For more nutrition information, call 8-1-1 to speak with a registered dietitian.

Food Sources of Iron

Foods with heme iron

Serving

Iron (mg)

Liver (pork, chicken, or beef)*

75 g (2 ½ oz)

4.6 to 13.4

Oysters** or mussels

75 g (2 ½ oz)

5.0 to 6.3

Lamb or beef

75 g (2 ½ oz)

1.5 to 2.4

Clams

75 g (2 ½ oz)

2.1

Sardines, canned

75 g (2 ½ oz)

2.0

Tuna, herring, trout, or mackerel

75 g (2 ½ oz)

1.2

Chicken or pork

75 g (2 ½ oz)

0.9

Salmon or turkey

75 g (2 ½ oz)

0.5

Foods with non-heme iron

Serving

Iron (mg)

Infant cereal with added iron

28 g (5 tbsp)

7.0

Soybeans, cooked

175 mL (3/4 cup)

6.5

Beans or lentils

175 mL (3/4 cup)

3.3 to 4.9

Pumpkin seeds/kernels, roasted

60 mL (1/4 cup)

4.7

Cold cereal with added iron

30 g

4.5

Blackstrap molasses

15 mL (1 tbsp)

3.6

Hot cereal with added iron

175 mL (3/4 cup)

3.4

Spinach, cooked

125 mL (1/2 cup)

3.4

Meatless meatballs

150 g

3.2

Tofu, firm or extra firm, or edamame, cooked

150 g (3/4 cup)

2.4

Tahini (sesame seed butter)

30 mL (2 tbsp)

2.3

Chickpeas

175 mL (3/4 cup)

2.2

Swiss chard or beet greens, cooked

125 mL (1/2 cup)

1.5 to 2.1

Potato, baked with skin

1 medium

1.9

Bagel

½ bagel

1.9

Seaweed, agar (dried)

8 g (1/2 cup)

1.7

Prune puree

60 mL (1/4 cup)

1.7

Quinoa, cooked

125 mL (1/2 cup)

1.5

Eggs

2

1.4

Quick or large flake oats, prepared

175 mL (3/4 cup)

1.4

Almonds, walnuts, or pecans

60 mL (1/4 cup)

0.8 to 1.3

Green peas, cooked

125 mL (1/2 cup)

1.3

White bread

35 g (1 slice)

1.3

Egg noodles with added iron

125 mL (1/2 cup)

1.2

Sunflower seeds/ kernels, dry roasted

60 mL (1/4 cup)

1.2

Tomato sauce, canned

125 mL (1/2 cup)

1.2

Sauerkraut

125 mL (1/2 cup)

1.1

Soy beverage

250 mL (1 cup)

1.1

Spinach, raw

250 mL (1 cup)

0.9

Dried apricots or raisins

60 mL (1/4 cup)

0.7 to 0.9

Whole wheat bread

35 g (1 slice)

0.9

Whole wheat pasta, cooked

125 mL (1/2 cup)

0.8

Asparagus or sliced beets, cooked

6 spears

0.7 to 0.8

g = gram, mg = milligram, mL = milliliter, tbsp = tablespoon

Source: Canadian Nutrient File

*If you are pregnant, limit liver and liver products to 75g (2 ½ ounces) per week. Liver is high in vitamin A. Too much vitamin A may cause birth defects.

**Pacific oysters from British Columbia tend to be higher in cadmium. Limit intake to 12 per month for adults and 1.5 per month for children.