A comprehensive list of iron-rich foods is found at WebMD, categorized by the concentration of iron per milligram of food. Everyday Health also provides a list of ten foods recommended for their high iron content.
Foods that are low in iron include soy products, peas, lentils and dried beans. While these foods still contain iron, there is much less than the equivalent in meat and dairy foods. The human body also absorbs less iron from plant foods than it does from meat.
Steel is one of the main items on a list of things made of iron.Steel is made of approximately 98 percent iron, according to Minerals Education Coalition. Other items that are made of or contain iron are magnets, auto parts, some plastics and metallurgy products.
Foods that are high in iron include beef, liver, clams and oysters. The iron found in meat and seafood, called heme iron, is derived from hemoglobin and is easier for the body to absorb. Iron found in plant-based foods is called nonheme iron.
Foods containing high amounts of iron include red meat, poultry, pork, seafood, spinach and other dark green leafy vegetables, as well as dried fruit and iron-fortified grain products. Lentils and beans are also relatively high in iron.
The American Red Cross provides a list of iron-rich foods that includes meat and plant-based sources. Consuming these foods reduces the risk of developing iron deficiency anemia. The body absorbs more iron from meats than other food sources.
Some iron-rich vegetables include broccoli, baked potatoes, canned lima beans and split peas. All of these vegetables contain at least 2.1 milligrams of iron per serving. Spinach and green peppers are also considered to be iron-rich foods; they contain at least 0.7 milligrams of iron per serving.
Mollusks, like clams, oysters and mussels, offer the most naturally-derived, animal-based iron per bite. A serving of 100 grams of mollusks has 28 milligrams of iron, or about 155 percent of the recommended daily value for adults.
Organic foods that are rich in iron include liver, clams, nuts, sunflower seeds, and dark leafy greens, especially spinach. Fruits that are rich in iron include dried apricots, berries and coconut.
Foods that are rich in iron include 3-ounce servings of beef or chicken liver, mollusks, mussels, clams or oysters, all of which have 3.5 milligrams or more of iron per serving, according to WebMD. Three-ounce portions of cooked beef, sardines canned in oil and cooked turkey are good sources of iron