Animal Proteins. The iron in these animal foods is easily absorbed by the body.
Beef and pork: beef, beef liver, pork, and veal.
Seafood: clams, mussels, oysters, canned sardines, halibut, haddock, perch, salmon, tuna, shrimp.
Poultry: chicken liver, turkey, dark meat chicken, and eggs.

Plant-based iron foods. The iron in these plant foods is more easily absorbed in the body when eaten with foods high in vitamin C.
Grains: all WIC baby cereals, all WIC cereal, whole grain pasta, whole grain bread, and brown rice.
Vegetables: baked potato, broccoli, spinach, kale, and collard greens.
Legumes: cooked beans, tofu, split peas, cooked lentils, and green peas.
Fruits: Dried apricots, raisins, dried peaches, and dried prunes.
Nuts and seeds: nuts, pumpkin seeds, sesame seeds, squash seeds, and sunflower seeds. 

Vitamin C Foods. Eat foods with vitamin C to better absorb the iron found in plant and iron-fortified foods. Vitamin C helps to absorb the iron from these foods.
Vegetables: bell peppers, broccoli, cabbage, cauliflower, potatoes, tomatoes, tomato sauce.
Fruits: cantaloupe melon, grapefruits, mangos, oranges, papayas, strawberries, and kiwis.
100% Juices: grapefruit, lemon, lime, orange, tomato, all 100% juices that are also 100% vitamin C juices.