what foods contain iron?
While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body. High iron foods include clams, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens (spinach), dark chocolate, and tofu. The current daily value (DV) for iron is 18 milligrams (mg). Below is a list of high iron foods.
Iron Rich Foods containing Non-Heme Iron. 1  Pumpkin seeds - 8.6 mg per 1/4 cup. 2  Firm Tofu - 8 mg per 3/4 cup. 3  Beans per 3/4 cup cooked White beans - 5.8 mg. Red kidney beans - 3.9 mg.  Lentils - 4.9 mg per 3/4 cup 1  cooked. Some whole-grain breakfast cereals (per cup) Total - 18 mg. Raisin Bran - 10.8 2  mg. Baked potato with skin - 2. 7 mg.