Lots of animal proteins have heme iron, including egg yolks (1 mg in two large egg yolks), red meat (2 to 3 mg per 3 ounces), poultry (2 mg per 3 ounces of dark-meat turkey), and pork (0.5 to 1 mg per 3 ounces). Organ meats like liver and giblets are especially rich in iron. Supplying more than a quarter of the daily requirement for an adult woman, beef liver "is incredibly high in iron at 5 mg per 3-ounce slice," notes Largeman-Roth. Pork liver is an even smarter option, as it’s slightly leaner and has higher levels of both iron (a whopping 15 mg per 3-ounce serving) and vitamin C.
Just be sure you’re eating liver in moderation because its high vitamin A level may put you over the recommended limit if you eat too much; pregnant women should avoid liver all together because of its vitamin A, which has been associated with birth defects. Finally, liver is also high in cholesterol for those watching.
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