Iron Rich Foods List

Iron is the best described amongst all the micronutrients. It is an essential component of numerous enzymes and proteins, and is major element in the metabolism of living organisms. By making use of the Iron rich foods list below it is hoped that you will be able to easily incorporate this important mineral into your daily diet.

Hemoglobin, which is the primary protein in red blood cells, is responsible in transporting oxygen from the lungs to the other parts of the body. Hemoglobin has a unique ability to acquire oxygen in a rapid manner during the short time it comes in contact with the lungs, and then releases oxygen upon its circulation through the tissues. Myoglobin aids in matching the supply of oxygen to the amount needed by working muscles. The main function of myoglobin is to conduct short term storage and transport of oxygen in muscle cells.

Although most individuals in the United States obtain enough iron from their diet, there are still cases of iron deficiency due to insufficient intake of this vital mineral. Iron deficiency anemia is common among children and women and shows symptoms that include fatigue and feeling weak. However, excessive intake of iron is also harmful as it has been associated with a higher risk of heart disease.

Iron Rich Foods List

Heme and non-heme are the two forms of dietary iron. Heme iron is derived from hemoglobin, which is primarily responsible in delivering oxygen to the cells. This iron form is highly absorbed by the body and is found in foods that originally contain hemoglobin such as:

Iron Rich Foods

SERVING (grams)

IRON CONTENT

Beef, chuck, blade roast 85 2.63
Beef, cured, dried 28.3 0.82
Beef, ground, 80% lean meat / 20% fat 85 2.11
Beef, rib, whole 85 1.99
Chicken, broilers or fryers 98 1.17
Chicken, liver 19.6 2.28
Fish, catfish 85 1.22
Fish, cod 85 0.42
Fish, haddock 150 2.03
Fish, halibut 85 0.91
Fish, rockfish 85 0.45
Fish, salmon 85.05 0.72
Fish, sardine 85.05 2.48
Fish, swordfish 106 1.10
Fish, tuna 85.05 1.18
Pork and beef sausage 26 0.29
Pork, cured 46.5 0.38
Pork, fresh, backribs 85 1.17
Turkey roast 85.05 1.39
Turkey, all classes 84 1.96

The non-heme iron on the other hand, is the dietary form of iron that is found in plant foods and is arranged in a particular chemical structure. This is the iron form that is being added to iron fortified and iron enriched foods. Most dietary iron belongs under this category and is described in the following iron rich foods list:

Iron Rich Food

SERVING (grams)

IRON CONTENT

Alcoholic beverage, wine, dessert, sweet 103 0.25
Alfalfa seeds, sprouted, raw 33 0.32
Apples, raw, with skin 138 0.17
Apricots, raw 35 0.14
Artichokes, (globe or french) 168 2.17
Asparagus, cooked 60 0.55
Avocados, raw, California 28.35 0.17
Bagels, egg 89 3.54
Bananas, raw 118 0.31
Barley, pearled, raw 200 5.00
Beans, kidney, red 256 3.23
Beet greens, cooked 144 2.74
Blackberries, raw 144 0.89
Blueberries, raw 145 0.41
Bread, cracked-wheat 25 0.70
Broccoli, raw 88 0.64
Brussels sprouts, cooked 156 1.87
Cabbage, raw 70 0.41
Candies, caramel 10.01 0.01
Carrots, raw 110 0.32
Cauliflower, raw 100 0.44
Celery, raw 120 0.24
Cheese, cheddar 28.35 0.19
Chives, raw 3 0.05
Cucumber, peeled, raw 119 0.26
Endive, raw 50 0.41
Grapefruit, raw 118 0.07
Honey 21 0.09
Mangos, raw 207 0.27
Melons, cantaloupe, raw 160 0.34
Molasses, blackstrap 20 3.50
Nuts, almonds 28.35 1.22
Nuts, cashew 28.35 1.72
Nuts, walnuts 28.35 0.82
Oat bran, raw 94 5.09
Onions, raw 110 0.21
Papayas, raw 304 0.30
Parsley, raw 10 0.62
Peaches, raw 170 0.43
Plums, raw 66 0.11
Radishes, raw 4.5 0.02
Raspberries, raw 123 0.85
Shallots, raw 10 0.12
Tofu, soft 120 1.33
Tomatoes, red, ripe 123 0.33
Yogurt, plain 227 0.11

 Iron Foods List References

USDA Nutritional Datatbase; University of Arizona Campus Health Services; UCLA; McKinley Health Center; NIH; Virginia Cooperative Extension.

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