Top 10 Food Sources of Iron

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 make the task easier. The Recommended Dietary Allowance (RDA) for iron is 18 mg for adult women, and 8 mg for men. Here are the top 10 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. Cereal

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 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:
\r\n Baked Acorn Squash with Red Quinoa and Pumpkin Seed Stuffing
\r\n Pumpkin Seed Brittle

7. White Beans

White beans deliver 3.9 mg of iron and 153 calories per half cup.

This recipe for Escarole and White Bean Soup is chock full of healthy ingredients.

8. Blackstrap Molasses

One tablespoon of blackstrap molasses offers 3.5 mg of iron and 47 calories.

You can always make some gingerbread, or, for something different and seasonal, try this recipe for Indian Pudding.

9. Lentils

Hearty lentils are delicious and nutritious: one half-cup offers 3.3 mg of iron and 115 calories.

Try Alice Waters\' recipe for Lentil Salad.

10. Spinach

Cooked spinach follows closely behind lentils. One half-cup has 3.2 mg of iron and 21 calories.

These nutritious greens cook quickly and make an easy side dish. For something different, try this recipe for Spinach and Jack Cheese Bread Pudding.