Top Twenty Sources of Iron
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Men and post-menopausal women need about 10 milligrams of iron daily, and pre-menopausal women need 15 milligrams. It’s not a large number, but it is an important mineral.
There are two basic sources of iron: heme and non-heme. “Heme” sources are those of animal origin. “Non-heme” refers to vegetable sources of iron. Some experts say that the iron in vegetables and fruits is not as easily absorbed by the body.
Here are two lists of the top sources of iron – a list of ten heme sources and ten non-heme sources.
Heme Sources
1. Oysters
One-half cup of oysters has 8 milligrams of iron.
2. Steamed Clams
Four ounces of steamed clams have 3 milligrams of iron.
3. Venison
A 4-ounce serving of venison has 8 milligrams of iron.
4. Liver
Both chicken and beef liver are high in iron. Four ounces of chicken liver has 10 milligrams of iron, and the same amount of beef liver has 6.5 milligrams. Calf’s liver has 16 milligrams per 4-ounce serving.
5. Beef
In a 4-ounce serving, beef contains 3.5 milligrams of iron.
6. Lamb
Cooked lamb has almost 2 milligrams of iron per 4-ounce serving.
7. Eggs
One whole chicken egg has 1 milligram of iron.
8. Chicken
Cooked chicken has almost 2 milligrams of iron per 4-ounce serving.
9. Turkey
4 ounces of dark turkey meat has 2.5 milligrams of iron, and white turkey meat has 1.6 milligrams.
10. Pork
4 ounces of pork contain 1 milligram of iron.
Non-Heme Sources
1. Lentils
Four ounces of cooked lentils have 3 milligrams of iron.
2. Barley
This pearly grain may not seem like a likely iron source. But 4 ounces have 2 milligrams of iron.
3. Spirulina
This blue-green algae is high in iron – just 1 teaspoon has 5 milligrams.
4. Pumpkin Seeds
Save those seeds from your jack-o-lantern; they contain almost 4 milligrams of iron per ounce.
5. Beans
Half a cup of cooked beans has anywhere from 3-4.5 ounces of iron, depending on the type of bean. Soy beans are highest in iron, followed by white and pinto beans.
6. Quinoa
A cup of this tiny, cooked grain contains 6.3 milligrams of iron.
7. Blackstrap Molasses
A tablespoon of this sweet syrup contains around 3.5 milligrams of iron.
8. Brussels Sprouts
One cup of these little cabbage-like vegetables has almost 2 milligrams of iron.
9. Potato
A large potato has a little over 3 milligrams of iron. This includes the skin.
10. Raisins
A heaped half a cup of raisins has 2 milligrams of iron.
