Iron In Foods By Sandra Luthringer, RD WHAT FOODS CONTAIN THE MOST IRON? High protein foods like: Red meats Liver Liverwurst Tuna fish Shellfish Egg yolks Beans like lima, pinto, kidney Peas such as green split, or lentils Cereals like: Total Special K Product 19 Oatmeal Cream of Wheat All other "iron fortified" Other foods like: Collard greens Spinach Kale Turnip greens Dried fruits Prune juice Molasses WHAT FOODS HELP US ABSORB MORE IRON FROM FOODS? When you eat foods that contain more vitamin C - like those below, you will increase the body's absorption of iron from foods. Oranges or orange juice Grapefruit or grapefruit juice Tomatoes or tomato juice V8 juice V8 Splash juice Strawberries Cantaloupe Kiwi fruit Green peppers Broccoli Brussels sprouts Cauliflower WHAT FACTORS REDUCE IRON ABSORPTION? Some compounds are found naturally in foods that will limit iron absorption. The following foods, when eaten in large quantity, may prevent iron from being absorbed from the foods you eat. When you eat foods that contain more vitamin C - like those below, you will increase the body's absorption of iron from foods. Whole grain cereals and breads - the phytates and fibers may block absorption Milk and dairy products - the calcium and phosphorus may block absorption Teas and coffee - Tannic acid found in tea / coffee may prevent iron absorption Return to Public Area