What are some good food sources of non-heme iron?


Non-heme iron comes from plants and can be found in lots of basic foods. Vegetables and iron fortified foods like breakfast cereals are great sources. The list below reflects the best sources (or bang for your buck) of non-heme iron per kcalorie. I love to personally eat Malt 'O Meal or Hodgson Mill's Hot Cereals to get ironed up!

  • Spinach (1 c cooked)
  • Parsley (1 c chopped, fresh)
  • Beet Greens (1 c cooked)
  • Wheat germ (1/4 c)
  • Bok Choy (1 c cooked)
  • Oatmeal (1 c cooked)
  • Wheat bran (1/4 c)
  • Brewer's Yeast (1 tbs)
  • Whole wheat bread (1 slice)
  • Seaweed (kelp) (1 oz. raw)


Picture of oatmeal

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.