Is Cheese a Good Source of Iron?
No, cheese is not a good source of iron and should not be relied upon to meet iron requirements. In fact, cheese and other dairy products actively inhibit iron absorption from other foods when consumed together.
Why Cheese Fails as an Iron Source
Calcium Inhibits Iron Absorption
- Calcium in dairy products, including cheese, is a known inhibitor of iron absorption 1
- The CDC explicitly identifies calcium in dairy products as one of the primary dietary factors that blocks iron absorption from meals 1
- This inhibitory effect applies to both heme iron (from meat) and non-heme iron (from plants) 2
Practical Impact on Iron Status
- Consuming cheese with iron-rich meals significantly reduces the amount of iron your body can absorb 2
- Dairy products should be separated from iron-rich meals by several hours to avoid negating dietary iron efforts 2
- Even iron-fortified cheese shows limited bioavailability, with studies demonstrating only 3-4% basal iron absorption in normal adults 3
What ARE Good Iron Sources?
Optimal Iron Sources (in order of effectiveness):
- Meat, poultry, and fish - contain heme iron with 15-40% absorption rates 2, 4
- Iron-fortified foods paired with vitamin C 2
- Plant-based sources (legumes, nuts, seeds, leafy greens) - but ONLY when consumed with vitamin C enhancers 2, 5
Critical Strategy for Maximizing Iron Absorption:
- Always pair iron-rich foods with vitamin C sources (minimum 80 mg) such as citrus fruits, potatoes, or vegetables 2, 6
- Consume meat, poultry, or fish 3-4 times weekly if following an omnivorous diet 2
- Avoid tea, coffee, and dairy products within 1-2 hours of iron-rich meals 2, 7
Common Pitfall to Avoid
The most critical mistake is consuming cheese, milk, or yogurt with iron-containing meals. This single dietary habit can substantially reduce iron absorption and contribute to iron deficiency over time 1, 2. Instead, space dairy consumption away from iron-rich meals and focus on proven iron sources combined with vitamin C enhancers 2, 6.