Foods Containing High Iron Content. Beans per 34 cup cooked. There are also iron-rich vegetables including peas parsley and garbanzo beans.
Dark Green Leafy Vegetables Spinach cooked. Dried fruit is high in sugar and calories. Heme iron is found in meat fish and poultry.
What to eat to get more iron in your diet.
Non-heme iron is found in plant-based foods such as fruits vegetables and nuts. Iron in plant foods such as lentils beans and spinach is nonheme iron. Why you need iron in your diet. Fish or shellfish salmon sardines tuna eggs.