Foods High in Iron: Heme and Nonheme Sources and Absorption
Iron amounts in common foods per serving, the difference between heme iron from meat and nonheme iron from plants, what changes absorption, and who needs to be careful.
Content last updated . This page has not been medically reviewed.
Urgent: iron pills and children
Iron in ordinary food is not the concern here; iron supplements are. The NHS says very high doses of iron can be fatal, particularly for children, so iron supplements must be kept out of their reach. [1] If a child may have swallowed iron tablets or a multivitamin with iron, call Poison Help at 1-800-222-1222 (US) or 911 if the child is unwell. Other countries: Poison help by country. More: Iron overdose and child safety.Heme and nonheme iron
Lean meat and seafood are the richest sources of heme iron, while nuts, beans and vegetables contain nonheme iron; wheat and other flours are often fortified with iron in the US and Canada. [2] Heme iron is better absorbed than nonheme iron. [2] For more, see Heme vs nonheme iron.Iron in common foods
Milligrams (mg) of iron per serving as listed by the NIH Office of Dietary Supplements (ODS, updated 2025). Amounts are for the serving shown, not per 100 g. [2]| Food (serving) | Iron, mg | Type | Source and year |
|---|---|---|---|
| Breakfast cereal fortified with 100% of the Daily Value, 1 serving | 18 | Nonheme (added) | ODS 2025 [2] |
| Oysters, eastern, cooked, 3 ounces | 8 | Mostly heme | ODS 2025 [2] |
| White beans, canned, 1 cup | 8 | Nonheme | ODS 2025 [2] |
| Beef liver, pan fried, 3 ounces | 5 | Heme | ODS 2025 [2] |
| Lentils, boiled, ½ cup | 3 | Nonheme | ODS 2025 [2] |
| Spinach, boiled, ½ cup | 3 | Nonheme | ODS 2025 [2] |
| Tofu, firm, ½ cup | 3 | Nonheme | ODS 2025 [2] |
| Sardines, canned in oil, with bone, 3 ounces | 2 | Mostly heme | ODS 2025 [2] |
| Beef, braised bottom round, 3 ounces | 2 | Mostly heme | ODS 2025 [2] |
| Chickpeas, boiled, ½ cup | 2 | Nonheme | ODS 2025 [2] |
| Potato, baked, flesh and skin, 1 medium | 2 | Nonheme | ODS 2025 [2] |
| Cashews, oil roasted, 1 ounce | 2 | Nonheme | ODS 2025 [2] |
The "Type" column is our plain-language grouping from the ODS statement that meat and seafood are the heme sources and plants the nonheme ones; ODS does not label each row. [2] The NHS also lists red meat, edamame, dried apricots and soya flour as good sources, and says to avoid liver during pregnancy. [1] Related: Legumes, Leafy greens and Fortified foods.
What changes how much iron you absorb
- ODS puts absorption at about 14% to 18% from mixed diets with substantial meat, seafood and vitamin C, and 5% to 12% from vegetarian diets. [2]
- Vitamin C, meat, poultry and seafood can raise nonheme iron absorption; phytate (in grains and beans) and polyphenols in some plant foods lower it. [2]
- Some iron-rich plants, such as spinach, have low bioavailability because they contain absorption inhibitors. [2]
- Calcium might reduce absorption of both nonheme and heme iron. [2]
- ODS also says these effects are softened by a typical Western diet and have little effect on most people's iron status. [2]
See Iron absorption: vitamin C, tea, coffee, calcium and phytates and Iron for vegetarians and vegans.
Official intake levels
| Group | Level | Source and year |
|---|---|---|
| US men 19+ and women 51+ (RDA) | 8 mg a day | ODS 2025 [2] |
| US women 19 to 50 (RDA) | 18 mg a day | ODS 2025 [2] |
| US pregnancy, 19 to 50 (RDA) | 27 mg a day | ODS 2025 [2] |
| US adults 19+, upper limit from food and supplements (UL) | 45 mg a day | ODS 2025 [2] |
| UK men 19+ / women 19 to 49 | 8.7 / 14.8 mg a day | NHS 2020 [1] |
ODS says people on vegetarian diets need 1.8 times more iron than those who eat meat, because nonheme iron is less available. [2] The UL is based on stomach and bowel effects of iron supplements. [2]
Who should be careful
- Hemochromatosis or iron overload. ODS says hereditary hemochromatosis makes people absorb too much dietary iron. [2] Ask your clinician about iron-fortified foods and supplements; see Iron overload.
- Low iron or anemia. MedlinePlus says heavy periods, pregnancy, frequent blood donation, digestive disease and weight-loss surgery raise the chance of low iron. [3] A blood test and a clinician decide treatment; see Anemia and iron deficiency.
- Medicines. ODS says iron supplements can interact with levodopa and levothyroxine, and that proton pump inhibitors can reduce iron absorption. [2] Ask a pharmacist; see How interactions work.
- Red and processed meat. UK health advice is to limit them because of a probable link with bowel cancer. [1]
- Kidney or liver disease. The sources we read for this page did not give food advice for these conditions; ask your clinician.
Frequently asked questions
Which foods are highest in iron?
In the ODS list, iron-fortified cereal (18 mg), oysters (8 mg per 3 ounces) and canned white beans (8 mg per cup) were highest. [2]
Is plant iron as good as meat iron?
Nonheme iron from plants is absorbed less well than heme iron from meat, and ODS says vegetarian diets need about 1.8 times more iron. [2]
Does vitamin C help iron absorption?
ODS says ascorbic acid (vitamin C) enhances nonheme iron absorption; its effect on most people's iron status in a typical Western diet is small. [2]
Can I get too much iron from food?
ODS names people with hereditary hemochromatosis as being at risk of iron overload from dietary iron. [2] For other people, the sources we read for this page did not describe a food-only overload risk.
Should I take an iron supplement if I eat few iron-rich foods?
Get a blood test and ask a clinician first; the NHS says most people can get the iron they need from daily food. [1]
References
- NHS (UK). Vitamins and minerals: Iron. Page last reviewed 3 August 2020. Read 2026-10-23.
- NIH Office of Dietary Supplements (US). Iron: Fact Sheet for Health Professionals. Updated September 4, 2025. Read 2026-10-23 from an Internet Archive copy because the site blocked direct download.
- MedlinePlus (US National Library of Medicine). Iron. Read 2026-10-23.