what food have iron in it
Iron-Rich Foods. Very good sources of heme iron, with 3.5 milligrams or more per serving, include: 1  3 ounces of beef or chicken liver. 2  3 ounces of clams, mollusks, or mussels. 3  3 ounces of oysters.
Heme iron can be obtained mainly from protein found in red meats, white meats, and fish. Nonheme iron can be obtained from meat, dairy products, plant foods, and iron salts that are sometimes added to various foods. The following factors can enhance and inhibit the absorption of nonheme iron into your blood: