Top 10 Real Food Sources of Iron: Superfoods to Build Muscle

Surprise! Clams take the top prize for providing the most iron. Three ounces of the shellfish provide 23.8 mg of iron and 126 calories.

Whether you like them raw on the half shell or cooked in your clam chowder, clams are also a surprising king of the superfoods: clams are also a top source of potassium and Vitamin B12.

Clams are unlikely to be contaminated, and according to the Environmental Defense Fund's Seafood Selector, the farming of the most common clams in the U.S. (northern quahogs) does little ecological damage.

Recipes:
Linguine with White Clam Sauce

This includes cold and hot ready-to-eat cereals. The amount of iron you can get from cold cereals ranges from 1.8 to 21.1 mg of iron, but it's typically lower for hot cereals (4.9 to 8.1 mg), so check those labels. Ready-to-eat fortified cereals are also often a good source of calcium.

Three ounces of wild oysters contain 10.2 mg of iron and 116 calories. A true superfood, oysters are also a top source of Vitamin B12.

Wild oysters can have high amounts of contaminants, and may be harvested using destructive methods, according to Environmental Defense Fund's Seafood Selector, so stick with farmed Pacific or edible (a.k.a. European) oysters. Enjoy them on the half shell, or try these recipes:

Roasted Oysters with Shallots and Herbs
Oyster Chowder
Fresh Oysters with Champagne Vinaigrette

Animal bits such as liver and giblets offer between 5.2 and 9.9 mg of iron, and 134 and 235 calories per three ounces.

A half cup of cooked soybeans contains 4.4 mg of iron and 149 calories.

Add them to a salad or try one of these recipes:
Farm Stand Succotash
Edamame Lo Mein

Parents monitoring their children's health, as well as anyone concerned about intake of estrogen, should be aware that soy contains plant estrogens that may cause health problems in high doses.

Just in time for the season, an ounce of roasted pumpkin and squash seed kernels contain 4.2 mg of iron and 148 calories.

Try these recipes:
Baked Acorn Squash with Red Quinoa and Pumpkin Seed Stuffing
Pumpkin Seed Brittle

White beans deliver 3.9 mg of iron and 153 calories per half cup.

A true superfood, white beans are also a top source of potassium.

Recipes:
Creamy Italian White Bean Soup
Escarole and White Bean Soup
Quinoa Salad with Roasted Asparagus and White Beans
Easy Minestrone

One tablespoon of blackstrap molasses offers 3.5 mg of iron, 172 mg of calcium and 47 calories.

You can always make some gingerbread, or, for something different and seasonal, try these recipes:

Recipes:
Roasted Ham with Molasses, Bourbon and Pecans
Gluten-Free Ginger-Molasses Cupcakes
Gingerbread with Warm Lemon Sauce
BBQ Pork Sandwiches
Middle Eastern Puffs
Wild Rice and Lentil Dumplings in Tomato Sauce
BBQ Chicken with Collard Greens and Crushed Sweet Potato
Mesquite Smoked Pork with Braised Greens and Honey Baked Beans
Indian Pudding
Buttermilk-Rye Rolls

Hearty lentils are delicious and nutritious: a half cup offers 3.3 mg of iron and 115 calories.

Recipes:
Baked Lentils with Pickled Carrots and Onions
Alice Waters's Lentil Salad
Indian Lentil-Vegetable Stew
Wild Rice and Lentil Dumplings in Tomato Sauce
Lentil Cakes with Couscous
Curried Sweet Potato and Lentil Soup
Madras Lentil Curry

Cooked spinach follows closely behind lentils. A half cup has 3.2 mg of iron and 21 calories.

These nutritious greens cook quickly and make an easy side dish.

For something different, try these recipes:
Spinach and Jack Cheese Bread Pudding
Japanese Spinach Soup
Pancakes with Spinach Filling
Spinach Strata
Creamy Rigatoni with Spinach
Grapefruit and Spinach Salad
Florentine Frittata