1.Canned clams
Clams are one of the highest ranked food sources for iron.
One hundred grams (g), or about 3.5 ounces (oz) of canned clams from Chicken of the Sea contains a whopping 29.45 mgTrusted Source of iron. The iron content in clams can vary widely by brand, so make sure to check the nutrition label before buying.
Try adding canned clams to your favorite pasta sauces and rice dishes. You can even combine them with shrimp and other seafood favorites.
2.Fortified breakfast cereals
Breakfast cereals are often a main source of iron, but you have to choose the right types. Sugar-laden cereals you might have eaten as a kid aren’t the best choice. The key is to look for a fortified cereal that contains 100 percent of your daily value of iron.
A one-cup serving, or 53 g, of Total Raisin Bran contains 17.35 mgTrusted Source of iron.
3.Fortified hot cereals
For days when you crave a hot breakfast over cold cereal, fortified hot cereals are a healthy choice. They can contain nearly 11 mg of iron per instant packet, depending on the brand.
While this is a fraction of the amount of iron found in fortified dry cereals, you can still meet your daily iron requirements by eating other sources of iron (such as dried fruit) along with your hot cereal.
Cream of Wheat contains 8.10 mgTrusted Source of iron per packet, while plain instant oats contain 10.55 mgTrusted Source per packet.
4.Dark chocolate
If you’re a dark chocolate lover, you now have another reason to eat your favorite dessert. Three oz. of dark chocolate — approximately one small bar — can provide anywhere from 5.38Trusted Source to 10.12Trusted Source mg of iron.
Make sure you opt for real dark chocolate, which should contain at least 45 percent cacao solidsTrusted Source.
5.White beans
While all beans offer iron, white beans pack the most. In fact, a one-cup serving contains 7.83 mgTrusted Source of iron. If you don’t have time to sort and soak dry beans, try canned versions — just watch the sodium content.
You can enjoy white beans by themselves, include them on a salad, or add them to stews, soups, and pasta dishes.
6.Cooked oysters
Next time you go to your favorite seafood restaurant, consider ordering some oysters. A 3-oz. serving of cooked wild Eastern oysters contains 7.83 mgTrusted Source of iron. A 3-oz. serving of cooked Pacific oysters contains 7.82 mgTrusted Source.
Raw oysters are also packed with nutrients, but cooked oysters are safer.
7.Organ meats
While organ meats are often overlooked, they’re a great source of vital nutrients, including iron. The exact amount depends on the type of organ, as well as its source.
Beef liver, for example, has 5.56 mgTrusted Source in a regular 3-oz. serving.
8.Soybeans
Soybeans are an ideal protein source in vegetarian diets, but these nutrient-dense legumes are good for everyone. A half-cup serving contains 4.42 mgTrusted Source of iron.
Try substituting soybeans for meat in main dishes, or add dried versions to salads for an alternative crunch to croutons.
9.Lentils
These pulses are relatives of beans, and they’re another valuable source of iron. A half-cup serving contains 3.30 mgTrusted Source. The advantage of using lentils over beans is that they have a faster cooking time.
Next time you’re in the mood for a bowl of soup, whip up this spiced vegan version.
10.Spinach
Spinach is famous for its vitamin A content, but it’s also a valuable source of iron. A half-cup of it contains 3.21 mgTrusted Source.
If eating raw spinach isn’t your forte, try these recipes for enchiladas, egg bakes, and curry.
Source:healthline.com
Clams are one of the highest ranked food sources for iron.
One hundred grams (g), or about 3.5 ounces (oz) of canned clams from Chicken of the Sea contains a whopping 29.45 mgTrusted Source of iron. The iron content in clams can vary widely by brand, so make sure to check the nutrition label before buying.
Try adding canned clams to your favorite pasta sauces and rice dishes. You can even combine them with shrimp and other seafood favorites.
2.Fortified breakfast cereals
Breakfast cereals are often a main source of iron, but you have to choose the right types. Sugar-laden cereals you might have eaten as a kid aren’t the best choice. The key is to look for a fortified cereal that contains 100 percent of your daily value of iron.
A one-cup serving, or 53 g, of Total Raisin Bran contains 17.35 mgTrusted Source of iron.
3.Fortified hot cereals
For days when you crave a hot breakfast over cold cereal, fortified hot cereals are a healthy choice. They can contain nearly 11 mg of iron per instant packet, depending on the brand.
While this is a fraction of the amount of iron found in fortified dry cereals, you can still meet your daily iron requirements by eating other sources of iron (such as dried fruit) along with your hot cereal.
Cream of Wheat contains 8.10 mgTrusted Source of iron per packet, while plain instant oats contain 10.55 mgTrusted Source per packet.
4.Dark chocolate
If you’re a dark chocolate lover, you now have another reason to eat your favorite dessert. Three oz. of dark chocolate — approximately one small bar — can provide anywhere from 5.38Trusted Source to 10.12Trusted Source mg of iron.
Make sure you opt for real dark chocolate, which should contain at least 45 percent cacao solidsTrusted Source.
5.White beans
While all beans offer iron, white beans pack the most. In fact, a one-cup serving contains 7.83 mgTrusted Source of iron. If you don’t have time to sort and soak dry beans, try canned versions — just watch the sodium content.
You can enjoy white beans by themselves, include them on a salad, or add them to stews, soups, and pasta dishes.
6.Cooked oysters
Next time you go to your favorite seafood restaurant, consider ordering some oysters. A 3-oz. serving of cooked wild Eastern oysters contains 7.83 mgTrusted Source of iron. A 3-oz. serving of cooked Pacific oysters contains 7.82 mgTrusted Source.
Raw oysters are also packed with nutrients, but cooked oysters are safer.
7.Organ meats
While organ meats are often overlooked, they’re a great source of vital nutrients, including iron. The exact amount depends on the type of organ, as well as its source.
Beef liver, for example, has 5.56 mgTrusted Source in a regular 3-oz. serving.
8.Soybeans
Soybeans are an ideal protein source in vegetarian diets, but these nutrient-dense legumes are good for everyone. A half-cup serving contains 4.42 mgTrusted Source of iron.
Try substituting soybeans for meat in main dishes, or add dried versions to salads for an alternative crunch to croutons.
9.Lentils
These pulses are relatives of beans, and they’re another valuable source of iron. A half-cup serving contains 3.30 mgTrusted Source. The advantage of using lentils over beans is that they have a faster cooking time.
Next time you’re in the mood for a bowl of soup, whip up this spiced vegan version.
10.Spinach
Spinach is famous for its vitamin A content, but it’s also a valuable source of iron. A half-cup of it contains 3.21 mgTrusted Source.
If eating raw spinach isn’t your forte, try these recipes for enchiladas, egg bakes, and curry.
Source:healthline.com
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