Iron is a vital component of hemoglobin, the protein in red blood cells responsible for transporting oxygen to cells for the production of energy. It's integral to the formation of collagen and other proteins, and also helps transform beta-carotene into vitamin A. Iron is widely available in foods, and comes in two forms -- heme and nonheme. Heme iron is found in animal tissue including meat, poultry and fish, while nonheme iron occurs in egg yolks and foods of plant origin.
Beans, peas and lentils are generally excellent sources of nonheme iron. Mature legumes, or dried beans, peas and lentils eaten without the pod, are particularly high in iron. Per cup, cooked lentils and cooked red kidney beans provide 37 percent and 29 percent of the daily value for iron, respectively. Many immature legumes, or those consumed fresh or in the pod, also contain significant amounts of iron. One cup of fresh lima beans provides 23 percent of the daily value for iron.
Nuts and Seeds
Nuts and seeds are rich in an array of nutrients, and many are high in iron. An ounce of hazelnuts, or approximately 1/4 cup of chopped nuts, supplies 7 percent of the daily value for iron, while almonds and pistachios each provide about 6 percent of the nutrient’s daily value per 1-ounce serving. Sesame seeds are particularly iron-rich, supplying 23 percent of the daily value for iron per ounce. Flaxseed is also high in iron -- 1/4 cup of ground flaxseed provides 13 percent of the nutrient’s daily value.
Egg whites contain very little iron -- the raw white of one large egg has just 0.03 milligrams of iron, or less than 0.2 percent of the nutrient’s daily value. Egg yolks, however, contain a significant amount of iron, most of which is the nonheme type, according to the American Dietetic Association’s “Complete Food and Nutrition Guide.” One large hard-boiled egg provides just over 3 percent of the daily value for iron, while an omelet made with three large eggs supplies 15 percent of the nutrient’s daily value.
Although many fresh fruits provide some amount of iron, dried fruit is generally a better source because its nutrients are highly concentrated. According to USDA data, 1/2 cup of dried apricot halves contains nearly 10 percent of the daily value for iron, and dried figs and raisins each provide roughly 8 percent of the daily value for iron per 1/2-cup serving. A 1/2 cup of prunes supplies about 5 percent of the daily value for iron, while prune juice supplies about 17 percent of the nutrient’s daily value per 8-ounce glass.
Many whole grains are a good source of iron. A cup of regular, unfortified cooked oats provides 12 percent of the daily value for iron. Cooked quinoa is slightly higher in iron, supplying more than 15 percent of the nutrient’s daily value per cup. A cup of cooked brown rice provides about 6 percent of the daily value for iron. Fortified grain products, which are typically made from refined grains, are excellent sources of iron. One cup of cooked, enriched instant oatmeal has nearly 78 percent of the daily value for iron.
- USDA Nutrient Data Laboratory: Foods List
- Colorado State University Extension: Iron: An Essential Nutrient
- Office of Dietary Supplements: Iron
- American Red Cross: Iron Rich Foods
- American Dietetic Association Complete Food and Nutrition Guide; Roberta Larson Duyff, M.S., R.D.
- Wellness Foods A to Z; Sheldon Margen, M.D., et al.
- Various types of beans image by Nikolay Okhitin from Fotolia.com