Iron-Rich Foods

Very good sources of heme iron, with 3.5 milligrams or more per serving, include:

• 3 ounces of beef or chicken liver
• 3 ounces of clams, mollusks, or mussels
• 3 ounces of oysters

Good sources of heme iron, with 2.1 milligrams or more per serving, include:

• 3 ounces of cooked beef
• 3 ounces of canned sardines, canned in oil
• 3 ounces of cooked turkey

Other sources of heme iron, with 0.7 milligrams or more per serving, include:

• 3 ounces of chicken
• 3 ounces of halibut, haddock, perch, salmon, or tuna
• 3 ounces of ham
• 3 ounces of veal

Iron in plant foods such as lentils, beans and spinach are non-heme iron. This is the form of iron added to iron-enriched and iron-fortified foods. Our bodies are less efficient at absorbing non-heme iron, but most dietary iron is non-heme iron.

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