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 supports the production of healthy blood that circulates oxygen throughout your body. While beef is a solid option for iron, containing 2.5 milligrams (mg) per three-ounce serving, several other foods outrank steak in iron content per serving.
1. Oysters
Oysters are fantastic for boosting your iron intake. A serving of just three oysters packs 6.9 mg of iron, establishing it as an excellent iron-rich seafood choice.
2. Mussels
Mussels are another seafood packed with iron. A three-ounce serving includes 5.7 mg, helping you meet your daily iron needs more efficiently.
3. Duck
Duck is an often-overlooked source of iron. A three-ounce serving of duck breast has 3.8 mg of iron.
4. Turkey or Duck Eggs
For breakfast, consider turkey or duck eggs as higher-iron options. Turkey eggs offer 3.2 mg of iron, while duck eggs contain 2.7 mg. That’s considerably more iron than chicken eggs, which average about 1 mg.
5. Bison
The meat of bison is rich in iron. A three-ounce serving contains 2.9 mg, which means swapping a beef steak for bison can help enhance your iron intake.
6. Spinach
Spinach is an incredible source of iron, with one cup of boiled spinach containing 6.4 mg. This non-heme iron may be harder to absorb, but its high content makes it a worthy addition to your diet, standing up even against steak.
7. Fortified Cereals
Numerous cereals are fortified with added iron. These cereals can provide between 8-16 mg of non-heme iron per serving. Even with the slightly lower absorption rate, this offers a significant contribution toward your daily iron intake.
8. Sardines
Sardines may be small, but they deliver a significant iron boost. Each serving contains 2.5 mg of iron, matching the iron content found in steak.
Vegetarian Foods High in Iron
If you follow a vegetarian diet, aim for approximately double the recommended daily intake of iron (around 16 mg daily for men and 36 mg for women). This is essential because non-heme iron, found in plants, is generally harder for your body to absorb.
Here are some top vegetarian sources of 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
To ensure you get enough iron, seafood, poultry, and meats are typically the best sources available. While these options usually contain less iron than steak, they still contribute positively to your recommended daily intake:
- 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
