Key Takeaways
- A serving of steak contains 2.5 milligrams (mg) of iron.
- Oysters, mussels, duck, turkey eggs, bison, and other options contain more iron per serving than steak.
- Your body most readily absorbs iron that comes from animal sources.
Iron helps your body produce healthy blood that delivers oxygen throughout your body. While beef is a great source of iron, containing 2.5 milligrams (mg) per three-ounce serving, there are other foods that have more iron per serving than steak does.
1. Oysters
Oysters can improve your iron levels. A serving of just three oysters contains 6.9 mg of iron, making this seafood a great choice for iron-rich food.
2. Mussels
Another seafood that is rich in iron is mussels. A three-ounce serving contains 5.7 mg of iron, putting you well on your way to the recommended daily intake.
3. Duck
While it’s not the easiest meal to find, duck is a great source of iron. A three-ounce serving of duck breast contains 3.8 mg of iron.
4. Turkey or Duck Eggs
A higher-iron breakfast item is turkey or duck eggs. Turkey eggs contain 3.2 mg of iron, while duck eggs contain 2.7 mg of iron. That’s much more iron than chicken eggs, which contain just about 1 mg of iron.
5. Bison
It’s no wonder that the meat of mighty bison is packed with iron. A three-ounce serving of bison contains 2.9 mg of iron, so swapping your beef steak for a bison steak could increase your iron intake.
6. Spinach
Spinach is absolutely packed with iron, with one cup of boiled spinach containing 6.4 mg per cup. This is non-heme iron, which can be harder to absorb, but with such a high amount a serving of spinach can still rival the iron absorbed from a serving of steak.
7. Fortified Cereals
Many cereals are fortified, meaning that iron is added to them. Fortified cereals contain 8-16 mg of non-heme iron per serving. Even with its lower absorption rate, that’s a healthy dose of iron in your day.
8. Sardines
Tiny canned sardines might be small, but they pack a substantial amount of iron. Sardines contain 2.5 mg per serving, the same amount as a serving of steak.
Vegetarian Foods High in Iron
If you’re a vegetarian, you should eat about double the recommended daily intake or iron (so, about 16 mg daily for men, and 36 mg daily for women). That’s because you’re mostly consuming non-heme iron, which is harder to absorb.
These are the vegetarian foods that are highest in iron:
- Artichokes: 5.1 mg per cup
- Lima beans: 4.9 mg per cup
- Soy beans: 4.4 mg per cup
- Swiss chard: 4 mg per cup
- Lentils: 3.3 mg per half-cup serving
- White beans: 3.3 mg per half-cup serving
Other Foods That Are High in Iron
The best way to get iron is through seafood, poultry, and meat. These items have less iron than a serving of steak, but will still help you get your recommended daily serving or iron:
- Clams: 2.4 mg per 3-ounce serving
- Lamb: 2 mg per 3-ounce serving
- Turkey (leg): 2 mg per 3-ounce serving
- Shrimp: 1.8 mg per 3-ounce serving
