Top 6 Food Sources of Iron

It can be a challenge to get as much of a nutrient as you need in a day. Knowing which foods contain the most amount of that nutrient can help make the task easier. Here are the top 6 food sources of iron, according to the USDA's Dietary Guidelines for Americans. It's worth noting that vitamin C helps your body absorb Iron from food.

1. Clams
Surprise! Clams take the top prize for providing the most iron. Three ounces of the shellfish provide 23.8 mg of iron and 126 calories.

Take in some carbs too with this classic recipe for Linguine with White Clam Sauce.

2. Fortified Cereals     
This includes cold and hot ready-to-eat cereals. The amount of iron you can get from cold cereals ranges from 1.8 to 21.1 mg of iron, but it's typically lower for hot cereals (4.9 to 8.1 mg), so check those labels.

3. Oysters
Three ounces of wild oysters contain 10.2 mg of iron and 116 calories.

Warm up with this rich Oyster Chowder recipe.

4. Organ meats
Animal bits such as liver and giblets offer between 5.2 and 9.9 mg of iron, and 134 and 235 calories per three ounces.

5. Soybeans
A half-cup of cooked soybeans contains 4.4 mg of iron and 149 calories.

This recipe for Edamame Lo Mein provides plenty of protein.

6. Pumpkin and Squash Seeds     
Just in time for the season, an ounce of roasted pumpkin and squash seed kernels contain 4.2 mg of iron and 148 calories.

Try these recipes:
Baked Acorn Squash with Red Quinoa and Pumpkin Seed Stuffing
Pumpkin Seed Brittle

Related Links:
For more on the top food sources of iron, visit The Daily Green.
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Reprinted with permission of Hearst Communications, Inc.