Clams, oysters, and mussels are the top three shellfish sources of iron. A 3.5-ounce serving of clams provides 3 mg of iron, which is 17% of the Daily Value (DV).
Beef, lamb, and pork are good sources of iron. A 3-ounce serving of cooked beef provides 2.7 mg of iron, which is 15% of the DV.
Chicken and turkey are also good sources of iron. A 3-ounce serving of cooked chicken provides 1.8 mg of iron, which is 10% of the DV.
Eggs are a good source of iron, especially the yolk. One large egg yolk provides 0.7 mg of iron, which is 4% of the DV.
Tofu is a good source of plant-based iron. A 100-gram serving of tofu provides 3.6 mg of iron, which is 19% of the DV.
Lentils, beans, and peas are good sources of iron. A 1-cup serving of cooked lentils provides 6.6 mg of iron, which is 37% of the DV.
Nuts and seeds are a good source of iron, especially pumpkin seeds and sesame seeds. A 1-ounce serving of pumpkin seeds provides 2.2 mg of iron, which is 12% of the DV.
Dark leafy greens, such as spinach, kale, and collard greens, are good sources of iron. A 1-cup serving of cooked spinach provides 3.2 mg of iron, which is 17% of the DV.
Whole grains, such as brown rice, quinoa, and oatmeal, are good sources of iron. A 1-cup serving of cooked brown rice provides 1.8 mg of iron, which is 10% of the DV.
Dried fruits, such as apricots, raisins, and figs, are good sources of iron. A 1-ounce serving of dried apricots provides 2.6 mg of iron, which is 14% of the DV.