foods that contain a lot of iron
A 3-ounce serving of beef liver provides 5 milligrams of iron. Ground beef, steak, dark-meat chicken and canned clams each provide 2 to 3 milligrams of iron in a 3-ounce serving. A serving of six oysters contains 5 milligrams of iron. Iron from animal-derived foods is in the form of heme iron.
Fruits and Vegetables. A cup of cooked spinach provides 6 milligrams of iron. Kale, broccoli, prunes and raisins provide 1 milligram of iron per serving. Each cup of prune juice provides 3 milligrams of iron, and a cup of tomato, carrot, grapefruit, pineapple or mixed vegetable juice supplies 1 milligram.