What are food sources of Iron

Iron is a mineral essential for the proper functioning of the body. It participates in many functions in the body, including the transport and storage of oxygen, energy production, and DNA synthesis. let’s see What are food sources of Iron.

Iron is found in hemoglobin contained in red blood cells and in muscle myoglobin.

Importance of iron

The main source of iron is food, being indicated the consumption of 10mg of iron for men and women in menopause, and 15 mg for women infertile period.

Through the adequate consumption of iron, the body manages to maintain a good functioning’s.

When there is a lack of iron, hemoglobin fails to transport oxygen, compromising all functions of the body. Thus, lack of iron can be associated with a lack of air, fatigue, increased heart rate and increased susceptibility to infections.

To enhance the absorption of iron present in these fruits, the consumption of foods with calcium in the same meal should be avoided, since calcium decreases the absorption of iron.

What are food sources of Iron

Fruits High in Iron

The advantage of eating iron-rich fruits is that these are, in general, also rich in vitamin C, an essential element for the absorption of iron of plant origin by the body, and help prevent or treat anemia, for example. Know foods rich in iron.

Knowing which iron-rich fruits are important for vegetarians, for example, since they do not consume meat, which is an excellent source of iron.

Therefore, it is important that they look for alternatives to the source of iron to avoid deficiency diseases, such as anemia.

Iron-rich fruits

Fruits Weight Amount of iron
Strawberry 152 g 0.6 mg
Avocado 100g 1 mg
Dehydrated apricot 14 g 0.66 mg
Coconut 33 g 0.79 mg
Cherry 145 g 0.57 mg
Pink or red grape 160 g 0.42 mg
Raisins 36 g 1.75 mg
Blackberry 72 g 0.41 mg

The following are the vegetable which contains Iron for 100gm of content.

Sources of iron in vegetables

  • Dried thyme 82.4
  • Cumin seeds 66.4
  • Kombu seaweed 45.6
  • Spirulina 28.5
  • Sesame 16.6
  • Wheat bran 16
  • Dark chocolate with 70% cocoa 10.7
  • Lentils 8
  • White beans 7 Wholemeal
  • bread 6.8

However, it is not so much the quantity of iron that matters as its quality since only a small part of the iron contained in the food we eat is really absorbed by the body. And it depends on the type of iron.

For heme iron (from meat and fish), 10 to 30% is absorbed.
For non-heme iron (from cereals, fruits, vegetables, and dairy products ), only 1 to 5% is absorbed. Yes, the body absorbs iron differently if it is of plant or animal origin.

In addition, iron absorption is a finicky phenomenon. There are tips to promote the absorption of non-heme iron, such as vitamin C, Lacto-fermented foods or certain types of cooking.

However, watch out for inhibiting factors such as excess calcium. Watch out for tea, whose tannins are reputed to be inhibitors, but which provides iron itself!

The following are some vegetarian and non-vegetarian food sources of Iron Type of food in particular portion and iron content is given.

 Portion  Content  Food  Portion  Content
16 2.6-4.2 mg  Regular
soy milk
250 mL 3.6 mg
30 mL 1.0 mg  lentils 125 mL 3.3 mg
250 mL 5.1 mg  Yeast 15 mL 1.4 mg
250 mL 1.6 mg  Black
15 mL 3.2 mg
90 g 2-4 mg  Green
15 mL 5.0 mg
125 mL 2.1 mg  molds 90 g 4.0 mg
125 mL 6.2 mg  Egg 1 0.7-1.2 mg
90 mL 5.0 mg  Whole
grain bread
1 slice 0.9 mg
100g 11.9 mg  White
1 slice 0.7 mg
90 g 4-7 mg  clams 90 g 4-7 mg
125 mL 7 mg  Liver
60 mL 2-4 mg
90 g 2.6 mg  Dried
5 halves 2.6 mg
90 g 2.0 mg  scallops 90 g 2-4 mg
125 mL 3.2 mg  pistachios 30g 1.9 mg
125 mL 2.1 mg  Chickpeas 125 mL 2.4 mg
125 mL 1.8-2.5 mg  Frozen
250 mL 2.5 mg
250 mL 1.1 mg  Cooked
90 g 0.5-1 mg
90 g 9.0 mg  Fresh
green pepper
2-Jan 0.3 mg
90 g 5.8 mg  Potato
with peel
1 2.7 mg
90 g 15.3 mg  Enriched
Pop Tart
1 2.2 mg
90 g 5.4 mg  Chicken,
white meat
90 g 0.9 mg
90 g 7.2 mg  Prune,
250 mL 3.0 mg
250 mL 1.2 mg  grapes 125 mL 1.5 mg
125 mL 0.4 mg  Cooked
250 mL 2.3 mg
250 mL 0.3 mg  Kidneys 90 g 7 mg
15 mL 0.4 mg  sardines 70g 2.0 mg
15 mL 1.9 mg  Enriched
250 mL 2.0 mg
90 g 5.5 mg  Tuna 90 g 0.6 mg
90 g 0.6-0.8 mg  Raw
125 mL 4.0 mg
250 mL 0.1 mg  Tomato 1 0.5 mg
90 g 2-4 mg
 Age  Man   Women   Age  Man   Women 
7 mg 7 mg  19-50
8 mg 18 mg
10 mg 10 mg  >
50 years
8 mg 8 mg
years old
8 mg 8 mg  Pregnancy + 9 mg
11 mg 15 mg  Feeding
with milk
– 9 mg *

Do eggs have iron

Eggs are unique because they contain virtually all of the nutrients essential for good health. We, therefore, have a thousand reasons to put them on the menu as often as possible.

Deficiencies due to lack of Iron

Anemia is caused by a lack of iron. The common symptoms associated with anemia are fatigue, pallor, lack of energy and headaches.

This deficiency can be caused by an insufficient intake in the diet, by a decrease in the absorption of iron by the body, by an increase in the use of iron by the body or by significant losses of iron, like c is the case during heavy menstruation.

Iron supplements can then be prescribed by the doctor and medical monitoring is compulsory. It is also important to increase your consumption of dietary iron.

Eggs contain 14 nutrients and are an excellent source of high-quality protein.

In addition, they provide several vitamins and minerals such as vitamin B 12, riboflavin, vitamin D, folic acid and iron.

According to Canada’s Food Guide, two eggs make up one serving from the Meat and Alternatives group.

Nutrition facts

  • The yolk is the main source of vitamins and minerals in the egg.
  • Eggs contain vitamin D naturally.
  • Eggs are also a source of iron, vitamin A, B 12, E, folate (folic acid), protein, selenium, lutein, and choline.
  • A large egg contains only 70 calories.

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How to get more iron

Since food usually provides enough iron for the body to maintain iron stores, iron supplements are not necessary unless you are diagnosed with anemia.

When supplements are used to treat anemia, they can cause gastric irritation and constipation. They can also a color stool and urine brown or black and liquid forms can stain teeth.

Absorption is optimal when the product is taken on an empty stomach, however, taking with food improves tolerance. Inorganic iron from plant sources is better absorbed in the presence of vitamin C, a dose of 200 mg is recommended for 30 mg of elemental iron.

It is important to keep iron supplements in a safe place. Iron poisoning is one of the leading causes of accidental death in children.

Excess of Iron

Excess iron in the blood can be pathological (hemochromatosis) or result from excessive intake. 

Too much iron has a pro-oxidative effect, that is, it promotes oxidative stress and premature aging of cells. It could be responsible, in the long term, for an increased risk of digestive cancers.

 Hemochromatosis, on the other hand, can be responsible for hepatomegaly (enlargement of the liver) which can progress to cirrhosis, then to liver cancer.

Although rare, too much iron can cause diarrhea, stomach pain, fever, and severe nausea.

Always pay attention to your diet: it has a major impact on your health!

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I’m a writer, new mom and foodie. I love sharing what I know while making others feel beautiful. On this blog, I share my healthy lifestyle, simple meals, fitness tips and experiences.

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