Top iron sources fall into two categories. Heme iron (better absorbed): liver and organ meats, red meat, and certain fish (e.g., sardines, tuna). Non-heme iron (needs absorption strategy): lentils, chickpeas, beans, pumpkin seeds, sesame/tahini, spinach, dried apricots, and iron-fortified cereals. The best “list” is the one read with portion size and absorption context—meal pairing can change the real impact.