Beef a Good Source of Iron

Top x Foods Highest in Iron

Powered past USDA Diet Data

Last Updated: May ninth, 2022

Iron is an essential mineral used to transport oxygen around the body in the form of hemoglobin. A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can atomic number 82 to organ failure. (ane)

Conversely, too much atomic number 26 leads to the production of harmful gratuitous radicals, and interferes with metabolism, causing damage to organs like the eye and liver. (1)

The trunk is able to regulate the uptake of iron, then overdose is rare and usually only occurs when people take supplements. Iron from natural nutrient sources, similar the ones listed below, are considered safety and healthy.

Foods high in iron include fortified cereals, beef, shellfish, stale fruit, beans, lentils, dark leafy greens, dark chocolate, quinoa, mushrooms, and squash seeds. The current daily value (DV) for iron is 18 milligrams (mg). (ii)

Below is a list of high iron foods. For more high iron foods see:

• Not-heme found-based iron foods
• Meat based heme-iron sources
• High iron foods for vegans and vegetarians
• Fruits and vegetables high in fe

• Introduction
• List of High Iron Foods
• Printable
• Iron Rich Foods by Food Density (Most Iron per 100 grams)
• Non-Heme (Plant Based) Iron Foods
• Heme (Meat Based) Atomic number 26 Foods
• Heme Iron vs. Non-Heme Iron
• Iron Absorption Factors
• Causes of Iron Deficiency
• Warnings
• About the Daily Value (%DV) Target
• About the Data
•  Food Ranking Tool
• Related
• Feedback
• References

#one: Fortified Cereals

Iron per 3/4 Cup	Iron per 100g	Atomic number 26 per 200 Calories
19.6mg (109% DV)	67.7mg (376% DV)	34.7mg (193% DV)

#2: Beef (Brim Steak)

Fe per 6oz Steak	Iron per 100g	Atomic number 26 per 200 Calories
9.3mg (52% DV)	five.5mg (xxx% DV)	4.1mg (23% DV)

#three: Shellfish (Oysters)

Iron per 3oz Serving	Iron per 100g	Iron per 200 Calories
7.8mg (43% DV)	9.2mg (51% DV)	11.3mg (63% DV)

#4: Dried Fruit (Apricots)

Iron per Cup	Iron per 100g	Fe per 200 Calories
7.5mg (42% DV)	6.3mg (35% DV)	3.9mg (22% DV)

#v: Large White Beans

Iron per Cup	Iron per 100g	Iron per 200 Calories
6.6mg (37% DV)	3.7mg (21% DV)	five.3mg (30% DV)

#6: Spinach

Iron per Cup Cooked	Iron per 100g	Fe per 200 Calories
6.4mg (36% DV)	3.6mg (20% DV)	31mg (172% DV)

#7: Blistering Chocolate (Unsweetened)

Iron per 1oz Square	Iron per 100g	Fe per 200 Calories
5mg (28% DV)	17.4mg (97% DV)	v.4mg (30% DV)

#eight: Quinoa

Iron per Cup	Iron per 100g	Iron per 200 Calories
two.8mg (xv% DV)	i.5mg (8% DV)	ii.5mg (14% DV)

#9: White Button Mushrooms

Iron per Cup Cooked	Iron per 100g	Fe per 200 Calories
2.7mg (15% DV)	ane.7mg (10% DV)	12.4mg (69% DV)

#10: Squash and Pumpkin Seeds

Iron per 1oz Handful	Iron per 100g	Fe per 200 Calories
two.5mg (14% DV)	8.8mg (49% DV)	3.2mg (18% DV)

Encounter All 200 Foods Loftier in Iron

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Printable 1 Folio Sheet

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Iron Rich Foods past Nutrient Density (Almost Iron per 100 grams)

Non-Heme (Plant Based) Iron Foods

Heme (Meat Based) Atomic number 26 Foods

Heme Iron vs. Non-Heme Iron

• Not-heme iron comes from plant foods, heme iron comes from fauna foods.
• Heme iron can exist absorbed more than efficiently by the trunk.
• The body can ameliorate regulate assimilation of non-heme iron, helping to protect confronting toxic furnishings.

Factors which Affect Iron Absorption and Retention

• The most important factor is your existing atomic number 26 level. A depression iron level will increment absorption, while a high iron level will decrease absorption. In full general, you lot absorb 10-fifteen% of the atomic number 26 from foods. (1)
• Meat proteins will increase the absorption of non-heme iron. (1)
• Vitamin C will increment the assimilation of non-heme iron by as much as 85%. (i,4)
• Tannins, oxalates, polyphenols, and phytates found in tea and coffee tin reduce the assimilation of not-heme iron by up to 65%. Black tea reduces absorption more than green tea and coffee. (ane,4,5)
• The post-obit teas and beverages also inhibit iron assimilation: Peppermint tea, cocoa, vervain, lime flower, chamomile, and nigh other herbal teas containing polyphenols. (five)
• Calcium, polyphenols, and phytates found in legumes, whole grains, and chocolate tin can reduce absorption of non-heme iron. (1) Farther milk and antacids can inhibit assimilation of iron supplements. (6)
• Some proteins from soy products may inhibit non-heme atomic number 26 assimilation. (ane)
• High cobweb foods, such equally whole grains, raw vegetables, and bran can inhibit absorption of iron supplements. (6)
• Foods or drinks containing caffeine can inhibit assimilation of atomic number 26 supplements. (5,half dozen)

Causes of Iron Deficiency

• Menstruating Women - Due to blood loss during flow, women are at risk of fe deficiency. The greater the blood loss the greater the risk. (1)
• Individuals with Kidney Failure - People with kidney failure, and especially those on dialysis, are at loftier chance of iron deficiency anemia. This is due to an inability of the kidney to create acceptable amounts of the hormone erythropoietin which is necessary for ruby-red blood cell creation, and therefore, retaining iron. (one)
• Pregnant and lactating women - A developing fetus requires a high amount of fe, likewise, at that place is a high amount of iron lost through breast milk later on birth. (1)
• Older infants and toddlers - Infants and toddlers crave a lot of iron as they grow and so are at hazard of iron deficiency. (ane)
• People with low levels of Vitamin A - Vitamin A helps move atomic number 26 from storage in the torso. Without adequate amounts of vitamin A, the torso cannot regulate iron leading to an iron deficiency. (one)
• People with gastrointestinal disorders - Diarrhea, ulcers, and other gastrointestinal disorders and diseases tin can lead to an inadequate iron absorption. (1)
• Cancer - 60% of patients with colon cancer are iron scarce. 29-46% of patients with other cancers are also deficient in iron. (i)
• People with Gastrointestinal Disorders - People on a restricted nutrition, or who take bug absorbing nutrients are at risk of iron deficiency. This includes people after bypass surgery. (1)
• People with Heart Failure - Around 60% of people with centre failure are iron scarce. (1)

Warnings

• People with high levels of iron in their body may accept Hemochromatosis. They should avert the high iron foods listed in this article. Hemochromatosis can lead to organ impairment. Symptoms include joint pain, fatigue, general weakness, weight loss, and stomach pain.
• Liver is a loftier cholesterol food which should be eaten in moderate amounts and avoided by people at risk of centre affliction or stroke.
• Dark Chocolate, pumpkin seeds, squash seeds, sesame seeds, stale apricots, and molasses are high calorie foods and should exist eaten in moderate amounts by people with a high body mass index.

Nigh the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data confronting the USDA by clicking the (Source) link at the bottom of each food list.

Note: When checking data please be sure the serving sizes are the same. In the rare case you notice any difference, please contact us and we volition gear up it right abroad.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most pop targets include:

• Daily Value (%DV) - The %DV is a full general guideline for everyone and takes into account absorption factors. It is the nigh common target in the U.S. and establish on the nutrition labels of most products. It is set by the U.S. FDA.
• Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is ready by the U.S. Institute of Medicine. The RDI for amino acids is ready past the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
• Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is likewise set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In curt, the number is less authentic than the RDI.

See the Guide to Recommended Daily Intakes for more information.

Desire to prepare your own targets? Sign up for an account and set up custom targets in the daily meal planner.

• Foods High in Atomic number 26
• Foods Low in Iron
• Vegetables High in Iron
• Fruits High in Iron
• Vegetarian Foods High in Iron
• Nuts Loftier in Iron
• Grains High in Iron
• Beans High in Fe
• Dairy Loftier in Iron
• Breakfast Cereals High in Iron
• Fast Foods High in Iron

View more nutrient groups with the food ranking tool, or run across ratios with the food ratio tool.

• Iron Foods for Vegetarians and Vegans
• Fruits and Vegetables High in Iron
• The Best 10 Foods For Salubrious Hair And Nails
• Vitamin B12 Foods
• Vegetarian sources of Vitamin B12
• High Folate (B9) Foods
• Loftier Vitamin C Foods

feedback

Information Sources and References

1. Office of Dietary Supplements Fact Sheet: Iron
2. FDA Daily Values Guidelines
3. U.S. Agronomical Inquiry Service Food Data Central
4. Hallberg Fifty, Rossander L. Issue of dissimilar drinks on the absorption of non-heme atomic number 26 from composite meals. Homo Nutrition Applied Diet 1982 Apr;36(2):116-23.
5. Richard F. Hurrell, Manju Reddy, and James D. Melt. Inhibition of non-heme iron absorption in man past polyphenolic-containing beverages. British Journal of Nutrition (1999), 81, 289-295
6. National Library of Medicine Fact Sheet on Taking Iron Supplements.

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