Organ meats, such as liver (pork, chicken, or beef), are among the foods highest in iron.
High-Iron Foods: A Detailed Look
Many foods contain iron, but the concentration varies significantly. Some foods, especially organ meats, are exceptionally rich sources. The amount of iron also depends on the preparation method and serving size.
Based on the provided references, liver (pork, chicken, or beef) stands out as a particularly high source of iron, with 75 grams (2 ½ oz) providing 4.6 to 13.4 mg of iron. This is significantly higher than other sources.
Here's a breakdown of some high-iron foods, referencing the provided links:
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Organ Meats (Liver): As noted above, liver is a top contender, providing a substantial amount of iron per serving. (Source: HealthLink BC)
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Shellfish (Oysters, Mussels, Clams): These are excellent sources of iron. Oysters and mussels, in particular, boast impressive iron content per serving. (Source: HealthLink BC, WebMD)
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Red Meat (Lamb, Beef): While not as high as liver or shellfish, red meat still provides a decent amount of iron. (Source: HealthLink BC)
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Other Good Sources: Numerous other foods contain iron in varying amounts, including beans, lentils, spinach, fortified cereals, dried fruits, and nuts. (Sources: HealthLink BC, Red Cross Blood, healthdirect, NHS, WebMD, Healthline, Cleveland Clinic, Dietary Guidelines for Americans, Harvard Health)
It's important to note that the bioavailability of iron (how well your body absorbs it) differs between food sources. Heme iron (found in animal products) is generally more easily absorbed than non-heme iron (found in plants).
