Why do I need iron?
Iron is a mineral that your body uses to make hemoglobin. Hemoglobin is found in your red blood cells and helps carry oxygen to all parts of your body.
Without enough iron, your body will not have enough hemoglobin, and you may develop iron deficiency anemia. Some symptoms of anemia are feeling tired all the time and getting sick more easily.
Iron is especially important for babies and children. It supports healthy growth, brain development, and immune function.
What foods contain iron?
Iron is found naturally in many foods such as:
- Meat, poultry, fish, eggs
- Beans, peas, lentils, tofu
- Whole grains such as quinoa, oats and whole grain bread
- Dark green vegetables such as spinach and beet greens
- Nuts and seeds
Some foods have iron added to them. In Canada, iron must be added to certain foods like white flour and meat substitutes. Other foods such as breakfast cereal, infant cereal and pasta may also have added iron. Check the ingredient list to see if iron has been added to a packaged food.
What are the different forms of iron in foods?
There are 2 types of iron found in foods:
- Heme iron: This type is easily absorbed and is found in meat, fish and poultry
- Non-heme iron: This type is not as easily absorbed. It’s found in eggs, plant-based foods and foods with added iron
You can absorb more non-heme iron from foods by eating them at the same time as foods with heme iron or those high in vitamin C. Examples of foods high in vitamin C include:
- Red, yellow and green peppers
- Broccoli, Brussels sprouts, snow peas
- Papaya, kiwi fruit, strawberries
- Oranges, grapefruit
How much iron is in food?
You can use the table below to find common food sources of iron. You can also use the Canadian Nutrient File to look up the iron content of a food.
For packaged foods that have a label, check the nutrition facts table. The percent daily value (% DV) on the nutrition facts table tells you if a food has ‘a little’ or ‘a lot’ of iron. ‘A little’ is 5% DV or less and ‘a lot’ is 15% DV or more. Labels will also list the amount of iron in milligrams (mg).
For more information
- HealthLinkBC File #68c Iron and your health
- HealthlinkBC File #69i Iron-rich foods for babies and toddlers
- Iron content of specific foods: Canadian Nutrient File
For more nutrition information, call 8-1-1 to speak with a registered dietitian.
Food sources of iron
| Foods with heme iron | Serving | Iron (mg) |
| Liver (pork, chicken, or beef)* | 75 g (2 ½ oz) | 4.6 to 13.4 |
| Oysters** or mussels | 75 g (2 ½ oz) | 5.0 to 6.3 |
| Lamb or beef | 75 g (2 ½ oz) | 1.5 to 2.4 |
| Clams | 75 g (2 ½ oz) | 2.1 |
| Sardines, canned | 75 g (2 ½ oz) | 2.0 |
| Tuna, herring, trout, or mackerel | 75 g (2 ½ oz) | 1.2 |
| Chicken or pork | 75 g (2 ½ oz) | 0.9 |
| Salmon or turkey | 75 g (2 ½ oz) | 0.5 |
| Foods with non-heme iron | Serving | Iron (mg) |
| Infant cereal with added iron | 28 g (5 tbsp) | 7.0 |
| Soybeans, cooked | 175 mL (3/4 cup) | 6.5 |
| Beans or lentils | 175 mL (3/4 cup) | 3.3 to 4.9 |
| Pumpkin seeds/kernels, roasted | 60 mL (1/4 cup) | 4.7 |
| Cold cereal with added iron | 30 g | 4.5 |
| Blackstrap molasses | 15 mL (1 tbsp) | 3.6 |
| Hot cereal with added iron | 175 mL (3/4 cup) | 3.4 |
| Spinach, cooked | 125 mL (1/2 cup) | 3.4 |
| Meatless meatballs | 150 g | 3.2 |
| Tofu, firm or extra firm, or edamame, cooked | 150 g (3/4 cup) | 2.4 |
| Tahini (sesame seed butter) | 30 mL (2 tbsp) | 2.3 |
| Chickpeas | 175 mL (3/4 cup) | 2.2 |
| Swiss chard or beet greens, cooked | 125 mL (1/2 cup) | 1.5 to 2.1 |
| Potato, baked with skin | 1 medium | 1.9 |
| Bagel | ½ bagel | 1.9 |
| Seaweed, agar (dried) | 8 g (1/2 cup) | 1.7 |
| Prune puree | 60 mL (1/4 cup) | 1.7 |
| Quinoa, cooked | 125 mL (1/2 cup) | 1.5 |
| Eggs | 2 | 1.4 |
| Quick or large flake oats, prepared | 175 mL (3/4 cup) | 1.4 |
| Almonds, walnuts, or pecans | 60 mL (1/4 cup) | 0.8 to 1.3 |
| Green peas, cooked | 125 mL (1/2 cup) | 1.3 |
| White bread | 35 g (1 slice) | 1.3 |
| Egg noodles with added iron | 125 mL (1/2 cup) | 1.2 |
| Sunflower seeds/ kernels, dry roasted | 60 mL (1/4 cup) | 1.2 |
| Tomato sauce, canned | 125 mL (1/2 cup) | 1.2 |
| Sauerkraut | 125 mL (1/2 cup) | 1.1 |
| Soy beverage | 250 mL (1 cup) | 1.1 |
| Spinach, raw | 250 mL (1 cup) | 0.9 |
| Dried apricots or raisins | 60 mL (1/4 cup) | 0.7 to 0.9 |
| Whole wheat bread | 35 g (1 slice) | 0.9 |
| Whole wheat pasta, cooked | 125 mL (1/2 cup) | 0.8 |
| Asparagus or sliced beets, cooked | 6 spears | 0.7 to 0.8 |
g = gram, mg = milligram, mL = milliliter, tbsp = tablespoon
Source: Canadian Nutrient File
*If you are pregnant, limit liver and liver products to 75g (2 ½ ounces) per week during the first trimester. Liver is high in vitamin A. Too much vitamin A may cause birth defects.
**Pacific oysters from British Columbia tend to be higher in cadmium. Limit intake to 12 per month for adults and 1.5 per month for children.
