15 Healthy Foods That Are High in Iron
Nutritious choices to help you enhance iron levels and maintain steady energy throughout your day.
Iron is an essential mineral critical to your body’s everyday functioning. From transporting oxygen through your bloodstream to supporting metabolism and energy, iron plays key roles in nearly every cell. If you struggle with low energy or fatigue—especially as a woman, athlete, or someone with dietary restrictions—your iron intake could be the culprit. Fortunately, there are a variety of delicious, nutritious foods that can help boost your levels naturally. Here, we round up the top 15 iron-rich foods, explain why iron is so important, and how to best absorb it from your diet.
Why Is Iron Important?
Iron is a fundamental mineral needed to create hemoglobin, the protein in red blood cells that carries oxygen throughout the body. A deficiency can lead to anemia, causing symptoms like fatigue, dizziness, headaches, and poor concentration. Certain groups—including menstruating and pregnant women, infants, children, vegetarians, vegans, and endurance athletes—are at higher risk for low iron.
How Much Iron Do You Need?
Your recommended daily iron intake varies by age, sex, and physiology:
- Women ages 19-50: 18 mg/day
- Pregnant women: 27 mg/day
- Men ages 19+: 8 mg/day
- Women 51+: 8 mg/day
Consult your healthcare provider for personalized advice, especially if you suspect a deficiency or are considering supplements.
Types of Iron: Heme vs. Non-Heme
Iron in food comes in two forms:
- Heme iron: Found in animal products (meat, fish, poultry) and is more readily absorbed by the body.
- Non-heme iron: Found in plants and fortified foods. Absorption is lower but can be enhanced with vitamin C.
For optimal intake, include both types of iron and use the absorption tips outlined further below.
The 15 Best Iron-Rich Foods
Oysters
Just three ounces of cooked oysters deliver approximately 8 mg of iron, which covers 44% of the daily value for adults. They’re a top source of heme iron, and also provide protein, zinc, and vitamin B12.
- Enjoy oysters raw, steamed, grilled, or broiled with a squeeze of lemon.
- Lemon juice adds vitamin C, further improving iron absorption.
Incorporating a variety of nutrient-rich plant-based foods can provide a wealth of health benefits. If you want to take your diet to the next level, don't miss our list of 25 plant-based foods high in magnesium (and why you need them) to enhance your overall nutrient profile.White Beans (Cannellini Beans)
One cup of canned white beans supplies about 8 mg of iron (44% DV). These beans are also packed with fiber and plant-based protein.
- Add them to hearty soups, salads, or mash them for a nutritious spread.
- Half a cup offers notable iron, too—a flexible and affordable option.
Chocolate lovers will be thrilled to learn that certain types of chocolate can actually offer health benefits. Learn more about the top magnesium-rich foods to boost your health naturally, ensuring you indulge in treats that also nourish your body.Dark Chocolate (70% or Higher Cocoa)
Three ounces of quality dark chocolate provides nearly 7 mg of iron (39% DV). That’s more than many meats and veggies!
- Choose chocolate with 70% or higher cocoa for maximum benefits.
- Pair with vitamin C-rich fruits like strawberries for a double-boost.
Beef Liver
Beef liver is one of the most nutrient-dense foods available. A three-ounce serving contains 5 mg of iron (28% DV). Liver is also exceptional for vitamin A, B12, and folate.
- Try pan-searing or adding to stews; a little goes a long way for nutrition.
- May not be for everyone due to its strong flavor, but its health impact is substantial.
Lentils
Half a cup of cooked lentils provides 3 mg of iron (17% DV). Lentils are affordable, shelf-stable, and versatile, ideal for curries, stews, and salads.
Besides iron, calcium is another critical nutrient often overlooked, particularly in vegan diets. Be sure to check out our list of 10 unexpected calcium sources to boost your daily intake, allowing you to maintain balanced nutrition easily.- Plant-based protein powerhouse and rich in fiber.
- Pair with tomatoes or red peppers for better absorption.
Spinach
Half a cup of boiled and drained spinach brings 3 mg of iron (17% DV).
- Contains non-heme iron, whose absorption is limited by oxalates (natural acids in spinach).
- Squeeze lemon juice or toss with bell peppers to help counteract absorption inhibitors.
Tofu
Just half a cup of firm tofu supplies 3 mg of iron (17% DV). Excellent for vegetarians and vegans for both iron and protein.
- Pan-fry, bake, or crumble tofu into scrambles and stir-fries.
- Experiment with marinades to enhance flavor and absorption.
Kidney Beans
Half a cup of canned kidney beans has 2 mg of iron (11% DV). They’re also hearty sources of plant-based protein and fiber.
- Mix into stews, chilis, cold bean salads, or serve with brown rice.
Sardines
Three ounces of canned sardines in oil with bones provide 2 mg of iron (11% DV). They’re also rich in omega-3 fats and vitamin B12.
- Eat straight from the can or use to top salads and crackers.
- Low in mercury, making them a safe, sustainable seafood choice.
Chickpeas
Half a cup of boiled and drained chickpeas has 2 mg of iron (11% DV). Chickpeas offer plenty of fiber, protein, and folate, making them a popular legume choice.
- Turn into hummus, roast for a snack, or add to grain bowls.
Canned Tomatoes
While fresh tomatoes are not particularly high in iron, canned tomatoes (half cup) deliver 2 mg of iron (11% DV). Tomato paste and sun-dried tomatoes are also potent sources.
- Rich in vitamin C, which enhances non-heme iron intake—double benefit!
- Great in sauces, stews, and soups.
Beef (Other Cuts)
Three ounces of beef (e.g., sirloin, ground beef) contains 2 mg of iron (11% DV). Heme iron from beef is among the most bioavailable forms.
- Try lean cuts or slow-cooked meats for heartiness and nutrition.
Pumpkin Seeds
Not listed above but commonly recommended: pumpkin seeds (pepitas) offer around 2 mg of iron per ounce, making them a terrific snack or salad topping.*
- Portable, easy to sprinkle over oatmeal, yogurt, or soups.
Quinoa
Quinoa is a complete protein that brings about 2 mg of iron per cooked cup.* It’s gluten-free, easy to prepare, and delicious hot or cold.
- Cook as an alternative to rice or pasta.
- Pair with roasted vegetables or beans for a nutrient-rich bowl.
Fortified Breakfast Cereals
Certain fortified cereals can offer more than the daily value of iron in just one cup. Check nutrition labels to compare options.
- Choose low-sugar cereals and serve with vitamin C-rich fruit for better bioavailability.
Tips to Improve Iron Absorption
- Pair iron-rich foods with vitamin C sources (citrus, berries, bell peppers, tomatoes) to boost non-heme iron uptake.
- Cook in cast iron pans—this can increase the iron content of foods, especially acidic foods like tomatoes.
- Avoid consuming coffee, tea, and calcium-rich foods within an hour of iron-rich meals; these can inhibit absorption.
- For vegetarians and vegans, plan meals thoughtfully to maximize plant-based iron intake.
What others are reading
Sample Comparison Table: Iron Content in Popular Foods
| Food | Serving Size | Iron (mg) | Type of Iron |
|---|---|---|---|
| Oysters | 3 oz (cooked) | 8 | Heme |
| White beans (canned) | 1 cup | 8 | Non-Heme |
| Dark chocolate (70-85%) | 3 oz | 7 | Non-Heme |
| Beef liver | 3 oz (cooked) | 5 | Heme |
| Lentils (boiled) | 1/2 cup | 3 | Non-Heme |
| Spinach (cooked) | 1/2 cup | 3 | Non-Heme |
| Beef (sirloin/ground) | 3 oz (cooked) | 2 | Heme |
| Sardines (canned with bones) | 3 oz | 2 | Heme |
| Kidney beans (canned) | 1/2 cup | 2 | Non-Heme |
Frequently Asked Questions (FAQ) About Iron-Rich Foods
Q: What are symptoms of iron deficiency?
A: Common symptoms include fatigue, weakness, pale skin, shortness of breath, headaches, and cold hands or feet. Severe deficiency can lead to anemia and impaired immune function.
Q: Should I take iron supplements or get iron from food?
A: For most people, a balanced diet with a variety of iron-rich foods is the safest, most effective way to meet needs. Supplements may be necessary in cases of diagnosed deficiency or certain conditions, but always consult your healthcare provider before starting supplementation.
Q: How can vegetarians and vegans optimize iron intake?
A: Prioritize plant foods packed with iron (lentils, beans, tofu, quinoa, fortified cereals) and pair them with vitamin C sources. Avoid tea or coffee with meals and consider using cast iron cookware. Some may require supplements—ask your healthcare provider for guidance.
Q: Does cooking in a cast iron skillet really increase iron content?
A: Yes, cooking with cast iron cookware can increase the iron content of foods, especially acidic, moist foods like tomatoes or stews. This can be an easy way to boost intake naturally.
Q: Can you get too much iron from food?
A: It’s quite rare for healthy adults to get too much iron from food alone. However, iron overload can occur with excessive supplementation or certain genetic conditions (such as hemochromatosis). Always follow medical advice.
The Bottom Line: Iron-Rich Eating for Energy and Health
Meeting your daily iron needs is achievable and delicious. Including both heme and non-heme sources in your routine, combining iron with vitamin C-rich foods, and being mindful of inhibitors will help you stay energized, focused, and resilient. If you suspect a deficiency or need personal guidance, check in with your healthcare team for testing and tailored advice.
References: Adapted from Good Housekeeping, the USDA, and leading nutrition sources. *Pumpkin seed and quinoa details sourced from the USDA FoodData Central database for completeness.
References
- https://www.health.harvard.edu/nutrition/foods-high-in-iron-incorporating-high-iron-foods-into-a-healthy-diet
- https://www.goodhousekeeping.com/health/diet-nutrition/a37022603/iron-rich-foods-list/
- https://www.activeiron.com/blog/foods-high-in-iron/
- https://www.bbcgoodfood.com/health/nutrition/pump-iron
- https://pharmeasy.in/blog/iron-rich-foods-to-add-to-your-diet/
- https://www.sheilakealey.com/2015/04/27/food-sources-of-iron/
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