Iron in Foods: A Practical Guide for Patients
Iron is an essential mineral that helps your body make healthy red blood cells and deliver oxygen throughout your body. Getting enough iron supports energy levels, brain function, and overall health.
Important Notes About Iron in Foods
- Eating larger portions of moderate-iron foods can significantly increase iron intake.
- Iron content may vary depending on food preparation, processing, and fortification.
- Values listed are approximations and may differ by brand or cooking method.
- Iron comes in two forms:
- Heme iron (from animal foods) — absorbed more easily
- Non-heme iron (from plant foods) — absorption can be improved by pairing with vitamin C–rich foods
Foods High in Iron
(Typically provide more than ~2 mg of iron per serving)
Protein & Animal Sources
- Beef liver (cooked)
- Chicken liver
- Clams, oysters, and mussels
- Sardines
- Lean beef, lamb, or veal
Plant & Grain Sources
- Lentils
- Chickpeas (garbanzo beans)
- Kidney, navy, black, and pinto beans
- Iron-fortified cereals
- Quinoa
- Pumpkin seeds
- Soybeans and edamame
- Firm tofu
- Spinach (cooked)
- Instant oatmeal
- 4” bagels (onion, sesame)
Foods with Moderate Iron Content
(Provide approximately 1–2 mg of iron per serving)
Proteins
- Chicken breast
- Canned tuna
- Eggs
- Turkey (light meat)
- Nuts (almonds, cashews, pistachios)
Grains & Starches
- Whole-grain bread
- Barley
- Flour tortillas
- Pita
Vegetables & Fruits
- Sweet potatoes (with skin)
- Beets
- Brussels sprouts
- Kale
- Dried fruits (raisins, figs, apricots)
- Tomato products (paste or sauce)
Foods Lower in Iron
(Provide less than ~1 mg of iron per serving)
- White bread and refined grains
- Milk and dairy products
- Yogurt
- Lettuce
- Cucumbers
- Zucchini
- Rice (white)
- Apples and bananas
- Ice cream and pudding
These foods can still be part of a balanced diet but may not significantly contribute to iron intake.
Tips to Improve Iron Absorption
- Pair iron-rich foods with vitamin C sources (citrus fruits, strawberries, bell peppers, tomatoes).
- Cook foods in cast-iron cookware when possible.
- Avoid drinking tea or coffee with meals, as they can reduce iron absorption.
- Spread iron-rich foods throughout the day rather than relying on one meal.
When to Talk to Your Doctor
Always talk with your healthcare provider before making major diet changes or starting iron supplements, especially if you:
- Have been told you have low or high iron levels
- Have digestive conditions, kidney disease, or liver disease
- Are pregnant or planning pregnancy
- Feel symptoms such as fatigue, dizziness, shortness of breath, or weakness
- Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.
If you ever have questions about iron intake, supplements, or lab results, your doctor or dietitian can help guide you safely.
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.
This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.
Sources: