One half-cup provides 6 percent of the daily value. Peanuts, almonds, walnuts, cashews, hazelnuts, pine nuts, and pumpkin seeds provide iron from plants.
One cup of dried apricots offers 42% of your daily iron needs. A cup of dried prunes provides 26% of the daily iron requirement. Dried peaches have 36%.
Spinach was Popeye's favourite snack, but whether that's because it's strong in vitamin A or iron is argued online.
Chicken, turkey, and eggs have iron. 3 ounces of roasted chicken or turkey provide 1 milligramme of iron, or 6% of the DV. 1 mg of iron is in a whole egg.
3 ounces of pan-fried beef liver provide 5 milligrammes of iron, or 28% of RDV. Steak and other red meats, especially organ meats, are good animal-based iron sources.
Lentils and beans are rich providers of plant-based iron. A cup of canned white beans has 8 milligrammes of iron, or 44% of the recommended value.
Cooked oysters provide 8 mg of iron, or 44% of the daily value.
Some cereals provide up to 18 milligrammes of iron per serving, so have 34 cup of 100% bran flake.