Iron is an essential mineral and a key component of hemoglobin. Unfortunately, iron deficiency is one of the most common nutritional deficiencies worldwide. As per the World Health Organization (WHO), around 1.62 billion people are affected by anemia, with iron deficiency being the leading cause. It is more common in pregnant women, infants, and those with restricted diets. Iron deficiency for a long time can have significant health impacts, and therefore, it is important to incorporate sufficient amounts of iron into your daily diet.
Continue reading to find some of the best iron sources:
Top 30 Iron Rich Food
Heme Iron (Animal Sources):
1. Chicken Liver, 3 oz cooked – 9.9 mg iron
An iron powerhouse, Chicken liver contains 9.9 mg of iron per 3 oz cooked serving. It is equal to 55% of the daily value (DV). Since it is heme iron, Chicken liver is ideal for those who want a quick iron dose. This nutrient-packed option is also rich in Vitamin A and B Vitamins.
2. Oysters, 3 oz cooked – 7.8 mg iron
Oysters offer 43% of the DV of iron in a 3 oz serving. Being a heme iron, it’s highly bioavailable. Oysters promote immune health and energy production as well. They are a good source of zinc and vitamin B12 and help in hair growth, improving bone health and heart health. However, Oyesters are slightly expensive.
3. Beef (Red Meat), 3 oz cooked – 2.7 mg iron
Red meat is a well-known source of heme iron. 3 oz of cooked red meat like beef contains 2.7 mg iron. Consuming the same amount can fulfill about 15% of the DV. Red meat absorbs more efficiently compared to other plant sources. It is also a good source of protein, vitamin B12, and zinc.
4. Sardines (Canned in oil), 3.75 oz can – 2.4 mg iron
A serving of sardines (3.76 oz) provides 13% of the DV for iron/ 2.4 mg. These nutrient-rich, small, oily fishes are easily available and have a milder, briny taste. They are also an excellent source of omega-3 fatty acids and calcium, thus supporting heart health and bone development.
5. Turkey (Dark Meat), 3.5 oz cooked – 2.3 mg iron
Turkey, particularly dark turkey, if consumed daily (around 3.5 oz cooked), can offer 2.3 mg iron, which is equal to 13% of the DV. It is a solid source of heme iron and thus absorbs easily. Turkey promotes muscle health and energy production thanks to its protein and B vitamin content.
6. Eggs, 1 large – 0.9 mg iron
One large chicken egg contains 0.9 mg iron, 5% of the DV. The best part about consuming eggs is that they absorb easily compared to other animal sources. In fact, pairing eggs with vitamin C-rich foods like bell peppers or oranges can boost iron absorption. Eggs are also a great source of protein and choline.
Non-Heme Iron (Plant Sources):
7. Fortified Breakfast Cereals, 1 serving – 18 mg iron
Fortified cereals are not only the easiest breakfast option but also a healthy one. A single serving of these contains 18 mg of iron, which is nearly 100% of the daily value (DV). Fortified cereals are, in fact, one of the richest non-heme iron sources. However, always check the package/ brand for iron content.
8. Tofu, ½ cup – 6.6 mg iron
A serving of ½ cup tofu provides 6.6 mg iron, which is 37% of the DV. Tofu is a great plant-based iron source, but since it’s non-heme iron, pairing it with vitamin C-rich foods is recommended. This nutrient-dense food is also a rich source of calcium, protein, and magnesium.
9. Lentils (Cooked), 1 cup – 6.6 mg iron
Cooked lentils provide 37% (6.6 mg) of the DV for iron per cup. It is a quick and easy source for vegetarians and thus is a significant part of Indian meals. Lentils are loaded not only with iron but also contain protein, fibre and sulphate.
10. Spinach (Cooked), 1 cup – 6.4 mg iron
A cup of cooked Spinach contains 6.4 mg of iron, which is equal to 36% of the DV. Though it’s high in non-heme iron, Spinach contains oxalates that can hinder absorption, so pairing it with vitamin C-rich foods is important. Traditionally, Spinach is best cooked in an iron wok, which increases its nutritional value.
11. Amaranth (Cooked), 1 cup – 5.2 mg iron
Amaranth provides 29% of the DV for iron, which is close to 5.2 mg. It’s also high in protein and fiber and a good source of calcium and magnesium. Amaranth is a gluten-free grain and thus ideal for people with sensitivity.
12. Chickpeas (Cooked), 1 cup – 4.7 mg iron
Chickpeas, or garbanzo beans, offer 26% (or 4.7 mg) of the daily value (DV) for iron per cup. Pairing chickpeas with lemon or tomatoes not only enhances their taste but also helps in better iron absorption. They are also rich in fibre, promoting digestive health and protein, making them a filling addition.
13. Tempeh, 1 cup – 4.5 mg iron
Tempeh, a fermented soy product, is another popular iron source. A cup of tempeh contains 4.5 mg of iron, which is equal to 25% of the DV. It’s not only an excellent plant-based source of iron but also rich in probiotics, which may improve gut health.
14. Black Beans (Cooked), 1 cup – 3.6 mg iron
A cup of cooked black beans has 3.6 mg of iron. Consuming a similar amount daily can fulfil your requirement of 20% of the DV. Black beans are also packed with antioxidants that support immune function. In fact, they also help in reducing cholesterol.
15. Molasses (Blackstrap), 1 tablespoon – 3.5 mg iron
Blackstrap molasses is a unique sweetener and a nice substitute for sugar. However, when you swipe it with white sugar, you increase 3.5 mg iron per 1 tablespoon daily. Molasses have more iron content than eggs and are as easy as adding the most basic ingredients to your diet.
16. Dark Chocolate (70-85% cacao), 1 oz – 3.4 mg iron
Dark Chocolate isn’t just a treat but a rich source of iron. However, the higher the cacao content, the more iron-rich it is. 1 oz dark Chocolate contains 3.4 mg iron, which is equivalent to 19% of the DV.
17. Prune Juice, 1 cup – 3 mg iron
Prune juice contains 17% of the DV of your iron requirement. A cup of prune juice, which can compliment your breakfast, can offer you 3 mg of iron quite instantly. It’s also a great source of fiber and magnesium, which supports muscle and nerve function.
18. Quinoa (Cooked), 1 cup – 2.8 mg iron
Quinoa is a superfood that is packed tightly with almost every nutrient. A cup of Quinio contains 2.8 mg iron, along with a good amount of fibre and magnesium. To make the most nutritious meal, always pair quinoa with roasted vegetables or a citrus dressing.
19. Beet Greens (Cooked), 1 cup – 2.7 mg iron
Beet greens contain 2.7 mg of iron per cup, which is nearly 15% of the DV. This often-overlooked superfood also contains vitamins A and C, along with calcium and potassium. The best way to consume beet greens is with salad, particularly a citrus option.
20. Edamame (Cooked), 1 cup – 2.7 mg iron
Edamame is an excellent snack or addition to salads. It is full of plant-based protein, fiber, and omega-3 fatty acids. It is also a good source of iron, and around one cup of edamame contains 2.7 mg iron, which is equal to 15% of the DV.
21. Potatoes (With Skin), 1 large – 2.7 mg iron
Potatoes are a common part of many meals, but do you know that a large potato with its Skin offers 2.7 mg of iron? For a balanced, nutrient-dense meal, consume potatoes with tomatoes and broccoli. They are also a good source of Vitamin C and potassium.
22. Pumpkin Seeds, 1 oz – 2.5 mg iron
Pumpkin seeds are small but mighty. An oz of this handy snack contains 2.5 mg of iron, which is 14% of the daily value (DV). You can enjoy them raw, roasted, or with salads. Pumpkin seeds are also a rich source of zinc, which supports immune health, and magnesium, which aids muscle function.
23. Peas (Cooked), 1 cup – 2.5 mg iron
Do you know those peas that add texture and flavor to your soups are nutrient-rich? Yes, a cup of peas contains 2.5 mg of iron and an adequate amount of fiber and vitamin K. Making them a part of your daily diet can prevent blood clotting and improve your digestive health as well.
24. Kidney Beans (Cooked), 1 cup – 3.9 mg iron
Kidney beans are not only satisfying and flavorful, but they are also a good source of iron. They offer a solid 22% of the DV for iron per cup, nearly 3.9 mg. Kidney beans are rich in fibre and antioxidants, which makes them ideal for digestive and heart health.
25. Sesame Seeds, 1 oz – 1.3 mg iron
The tiny sesame seeds are a nutritious addition to dishes. Two tablespoons of sesame seeds contain 1.3 mg iron, which is equal to 7% of the DV. You can use sesame seeds as a sprinkler over fries or salads. Or, prepare a creamy spread that pairs perfectly with hummus or roasted vegetables.
26. Dried Apricots, ½ cup – 1.7 mg iron
Dried apricots contain 9% of the DV, which is 1.7 mg of iron daily. Both fresh and dried apricots are juicy and a quick snack on the go. Dried apricots are a fantastic source of vitamin A and potassium, which helps regulate blood pressure.
27. Cashews, 1 oz – 1.9 mg iron
Cashews pack 11% of the DV for iron in a single ounce. Besides being iron-rich, they are also an excellent source of healthy fats, protein, and magnesium. Consuming a handful of cashews daily supports brain and heart health.
28. Kale (Cooked), 1 cup – 1.2 mg iron
Kale may not be as high in iron as some other leafy greens, but it can be a healthy addition to your plate. Around one cup of kale contains 1.2 mg of iron, which is equal to 7% of the DV. Kale is also packed with vitamins A, C, and K, as well as calcium and promotes skin health, bone strength and overall health. Sauté it with garlic or add it to soups for a quick nutrient boost.
29. Spirulina, 1 tablespoon – 2 mg iron
Spirulina is a blue-green algae common in some African countries and among NASA astronauts. One tablespoon of Spirulina contains 11% of the DV for iron, which is equivalent to 2 mg. It’s also a complete protein and one of the richest plant sources of B vitamins.
30. Hemp Seeds, 3 tablespoons – 4.6 mg iron
People who follow a vegan diet and include hemp seed in their daily meals for their iron requirement. Nearly 3 tablespoons of hemp seeds contain 4.6 mg of iron, which is close to 26% of the DV. It also includes a generous amount of omega-3 and omega-6 fatty acids, thus supporting heart and brain health.
Frequently Asked Questions
Iron is a vital mineral that plays several critical roles in the body. It helps in oxygen transportation and energy production and is essential for DNA synthesis, cell division, and detoxification.
Fortified breakfast cereals have the highest amount of iron. A cup of the same can provide 18 mg of iron per serving, potentially meeting or exceeding 100% of the daily value (DV) for iron.
Heme and non-heme iron differ primarily in their sources and absorption rate. Heme iron is mainly found in animal products, and our bodies can easily absorb it. Non-heme iron is found primarily in plant-based foods and is slightly difficult to absorb. When consuming non-heme, plant-based iron, it is recommended to pair it with Vitamin C.
Some common iron-dense drinks include fortified plant-based milk, beetroot juice, prune juice, and spinach smoothie.
Iron deficiency can impact several bodily functions. Low iron content in the body can lead to anemia, weakened immune response, cognitive impairments, pica, and decreased energy levels.
Fruits rich in iron include dried apricots, prunes, figs, raisins, and mulberries. These fruits not only provide iron but also offer other beneficial nutrients like vitamin C, which helps with iron absorption.
Bananas are not particularly high in iron. They contain a small amount, with about 0.3 mg of iron per medium banana.
Apples are not particularly high in iron. While they contain small amounts, with about 0.1 mg of iron per medium apple.