20 Healthy Foods That Are High In Iron

Red meat is a food high in heme iron, but its amount depends upon the type of meat. Beef meat provides 2.47 milligrams (mg) of iron, lamb contains 1.78 mg of iron, venison includes 4.98 mg of iron whereas veal supplies 1 mg of iron per 100 grams.

As per Health Line, it also includes protein, zinc, and selenium. The experts advise people who eat meat are unlikely to have iron deficiency. Fortunately, red meat is easily available and is very important for people who are susceptible to anemia.

Turkey meat is not only tasty and healthy but is also a good source of iron, alongside other vitamins and minerals. It supplies 13% of the daily recommended iron value. Dark turkeys contain 1.4 mg of iron in every 3.5-ounce portion, whereas white turkey meat has 0.7 mg in the same amount.

Besides, it is a high-protein food as Dark Turkey has 28 grams of protein which helps in weight loss. The other benefits include increasing metabolic rates and even helping to control muscle loss & muscle growth and care.

Known for its delicious taste and nutritional value, Shellfish is naturally rich in iron content. Clams, lobsters, and Oysters are also good sources of iron. Clams may provide 3 mg of iron serving 3.5 ounces (100 grams), delivering 17% of the daily value. Similarly, lobster contains 1.33 mg of iron, while oysters supply 3.9 mg of iron.

As an omega-3 fatty acid source, Shellfish helps elevate heart health and improve blood condition. It is also packed with healthy fats, protein, and micronutrients, which assist in weight loss, upgrade immunity, and stimulate brain health.

Eggs are nutritious food rich in iron, protein, and other vitamins. Boiled eggs contain 1.2 mg of iron per every 100 grams, which indicates it delivers 4% of the daily value and helps to boost energy levels and strengthen the immune system.

Egg yolks are loaded with vitamins and minerals that are needed for brain development. It also contains antioxidants that support your kidneys, lungs, heart, and other organs. Additionally, the high protein in eggs helps lower blood pressure, improves muscle mass, and enhances bone health.

Fish and its varieties like mackerel and tuna are high in iron. 3.5 pounds (100g) serving of mackerel may contain up to 1.63 mg of iron. In the same amount, salmon delivers 0.23 mg, and a serving of tuna may contain 1.02 mg, delivering 8% of the daily value.

Additionally, fish is a high-quality protein source with low fat and is packed with omega-3 fatty acids, other minerals, and vitamins. It assists brain health, increases immune function, improves muscle function, and helps healthy growth.

Besides this, adding haddock and sardines to your diet further contributes to meeting iron needs.

One 3-ounce piece of octopus presents more than 8 milligrams of daily iron, as it is a naturally high source of iron. It is one of the best seafood as it has high nutritional significance and includes vital minerals and vitamins.

Also, it is rich in omega-3 fatty acids, which help to lower blood pressure, and body development and improve overall heart health by reducing stress. For those who are conscious about their diet, octopus can be a great option as it is low in fat and calories.

Organ meats like the liver, brain, kidneys, and heart are high in iron and extremely nutritious. 3 ounces (100g) of beef livers deliver an impressive 36% daily value as it contains 6.5 mg of iron. Meanwhile, the liver is high in vitamin A, and serving 3.5 ounces of liver supplies an exceptional 1,049% daily value.

Also, organ meats are packed with vitamins, selenium, and copper and are high in protein. These nutrients help to strengthen the liver & bones, support muscle growth & immune health, control appetite, reduce body toxins, and improve cognitive performance.

Spinach, a nutritious green vegetable delivers 15% of the daily value, including 2.7 mg of iron per 100 grams. However, the iron found in Spinach, also known as heme-iron isn't observed well by our bodies. Nevertheless, it is very beneficial for your hair, skin, and bone health as it is rich in multiple minerals and vitamins.

It is a good source of vitamin C and vitamin E, both are antioxidants that help protect the eyes. Consuming dark leafy vegetables absorbs the carotenoids in your body and aids in weight loss, lowers cancer risk, decreases blood sugar, keeps your body relaxed, reduces cholesterol, and prevents age-related macular degeneration.

Legumes, a group of plant foods like lentils, beans, peas, chickpeas, and soybeans, are rich in nutrients, particularly iron, which is essential for vegetarians. Just one cup (198 grams) of cooked lentils supplies an impressive 37% of the DV, containing 6.6 mg of iron.

Similarly, a half-cup (86g) of cooked black beans delivers 10% of the daily value, providing 1.8 mg of iron.

Beans such as navy beans, black beans, and kidney beans help boost your iron intake. Consuming legumes and beans have many health benefits such as lowering blood sugar & pressure, decreasing the risk of heart disease, preventing cell damage, and decreasing calorie intake.

A tasty and nutritious nut, Cashew is packed with iron. Only an ounce (30g) filling of cashews may contain 2mg of iron, but you cannot easily absorb iron from cashews. Nevertheless, it also includes other essential minerals, vitamins, and health-beneficial components.

It is packed with magnesium, and omega-3 fatty acids and is rich in protein, fiber, and healthy fats. Incorporating cashews into your diet can have various health benefits including increasing immunity, encouraging weight loss, decreasing microbial infections, controlling blood sugar, and improving metabolism and heart health.

Just one cup (179g) of chanterelle mushrooms provides around 1.9 mg of iron, equivalent to 10% of daily value. They are also packed with vitamins, with raw chanterelles supplying 9% of the recommended intake. However, to gain health benefits, it's advisable to consume only 250 grams weekly.

These mushrooms provide vital minerals and are rich in copper. The nutrients found in this mushroom help maintain a healthy nervous system, reduce inflammation, protect from cell damage, enhance the immune system, and iron metabolism, improve brain health, and decrease the risk of developing cancer.

Sesame seeds are packed with iron along with other vital nutrients such as protein, fiber, copper, calcium, and vitamins. The unhulled seeds deliver 24% of the recommended iron, while the hulled provide 10% of the RDI. For example, just half a cup (100 grams) of sesame seeds may provide up to 14.6 mg of iron.

Consuming one tablespoon of raw sesame seeds regularly helps to increase your hemoglobin levels, reduce swelling, lower cholesterol & blood pressure, aid blood cell formation, and boost iron absorption.

Pumpkin seeds are rich in iron. Consuming only one ounce (28 grams) of pumpkin seeds gives 14% of the daily value, which is about  2.5 mg of iron. Additionally, pumpkin seeds are a good source of magnesium, zinc, and vitamin K.

Simply one ounce of these seeds supplies 40% of the DV, which benefits by lowering diabetes, insulin resistance risk, depression, and controlling blood pressure. As they are rich in antioxidants, they also help to decrease inflammation and protect cells.

Adding pumpkin seeds to your diet can help minimize certain cancer risks, improve bladder health, and uphold healthy bones.

Just one cup of prune juice can provide 3 milligrams of iron, indicating 17% of the daily value. Meanwhile, a 1/4 cup of prune juice includes 0.37 mg or 2% of the DV. However, the dried fruit prunes only retain 0.93 mg of iron per 100 grams.

Prunes include antioxidant polyphenols which assist in improving digestion and cardiovascular health. Besides this, it contains potassium and vitamins which help to build bones, decrease cholesterol levels, and lower blood pressure & appetite.

Also known as a pseudocereal, Quinoa is a healthy grain packed with iron. Just 1 cup (185g) of cooked quinoa contains 2.8 mg or 16% of the daily recommended iron. As it is gluten-free, it is also a good option for celiac patients or people with gluten intolerance. 

It is high in protein and contains all the crucial amino acids. It is also rich in other nutrients like magnesium, folate, manganese, and copper. As a great source of fiber, consuming Quinoa daily helps to prevent or treat constipation and reduce intestinal cancer risks.

Plus, it's good for controlling blood sugar due to its low glycemic index.

Dried fruits like raisins, apricots, and prunes are loaded with iron and other essential vitamins and minerals. One cup of apricots may provide 8mg of iron, which is 42% of the DV. Meanwhile, per cup of dried raisins delivers an impressive 24% of the DV for iron per serving.

These dry fruits are rich in calcium, proteins, and other essential nutrients that help keep your bones strong. It can also regulate blood pressure, manage cholesterol levels, and lower the risk of heart disease.

Some dry fruits contain antioxidants that help protect cells from damage caused by free radicals.

Tofu, a versatile and nutrient-packed food contains 5.4 milligrams of iron per 100 grams. A half-cup serving provides 19% of DV, containing 3.4 mg of iron. Made from soybeans, a naturally iron-rich food, tofu contributes to your iron intake, especially if you follow a plant-based diet.

As it is an excellent source of protein and other minerals like calcium and magnesium, Tofu also has other health benefits. With low saturated fat and cholesterol, it is a heart-healthy protein option to add to your diet routine. Plus, it also supports muscle function and bone health.

Iron-fortified bread and cereal naturally have high levels of iron, so it contributes to your iron intake. 100 grams of white bread contains 3.6 mg of iron, while cereal contains 34.1 mg of iron.

These foods provide an extra source of essential minerals to individuals who may have problems obtaining enough iron from other dietary sources. Additionally, it also lowers the risk of nutrient deficiencies and prevents diseases.

Serving one cup (156g) of broccoli delivers 6% of DV, containing 1 mg of iron, which means its iron content is somewhat modest compared to other iron-rich foods. Just 100 grams of this vegetable exceeds the daily dose of Vitamin C and helps in iron absorption as it supplies 112% of the DV.

Originating from the same family as kale, cauliflower, and cabbage, a nutrient-rich vegetable broccoli delivers numerous health benefits, such as being an incredible source of dietary fiber, and vitamins C and K. 

The nutrients found in broccoli help lower inflammation, boost immunity, enhance blood sugar control, and stimulate heart health.

Dark chocolate isn't just delicious but also contributes to your overall iron intake. In a 100-gram serving of dark chocolate, you can find around 11-12% of the daily value, as it contains 5.38 to 10.12 mg of iron.

This calorie-dense food also is packed with other nutrients such as antioxidants and minerals like magnesium. It also retains potassium, calcium, zinc, and other vitamins. As it is rich in flavanols and plant chemicals, these chocolates assist in reducing heart disease risk, enhance blood flow, elevate energy levels, and lower blood sugar levels.