12 Healthy Foods that are high in Iron

Iron is a key component of hemoglobin, a protein found in red blood cells that transports oxygen from the lungs to all areas of the body. There aren’t enough red blood cells to transfer oxygen if there isn’t enough iron, which causes fatigue.

It’s an essential mineral, which means you have to receive it through food. The recommended daily value (DV) is 18 mg.

Surprisingly, the amount of iron your body absorbs is determined in part by how much you have stored.

A shortfall might emerge if your intake is insufficient to compensate for the quantity you lose each day.

Iron deficiency can induce anaemia and symptoms such as fatigue. Menstruating women who do not consume iron-rich meals are especially vulnerable to iron insufficiency.

Fortunately, there are many healthy dietary options to help you fulfil your daily requirements.


Quinoa is a popular grain that is classified as a pseudocereal. One cup (185 grammes) cooked quinoa contains 2.8 milligrammes of iron, which is 16% of the daily value.

Quinoa also contains no gluten, making it an excellent alternative for persons suffering from celiac disease or other kinds of gluten sensitivity.

Quinoa contains more protein than many other grains and is strong in folate, magnesium, copper, manganese, and other minerals.

Furthermore, quinoa has higher antioxidant activity than many other cereals. Antioxidants help protect your cells from free radical damage, which occurs during metabolism and in reaction to stress.


Shellfish is both delicious and healthy. Iron is abundant in all shellfish, but clams, oysters, and mussels are particularly rich.

A 3.5-ounce (100-gram) meal of clams, for example, may provide up to 3 mg of iron, which is 17% of the DV.

However, the iron concentration in clams varies greatly, and some varieties may have substantially lower levels.

Shellfish contain heme iron, which your body absorbs more readily than non-heme iron found in plants.

A 3.5-ounce meal of clams also contains 26 grammes of protein, 24% of the daily value for vitamin C, and 4,125% of the daily value for vitamin B12.

In fact, all shellfish is abundant in minerals and has been found to raise levels of heart-healthy HDL cholesterol in the blood.

Despite valid worries about mercury and toxins in some species of fish and shellfish, the advantages of eating seafood exceed the dangers.


Legumes are high in nutrients.

Beans, lentils, chickpeas, peas, and soybeans are some of the most prevalent varieties of legumes.

They’re an excellent source of iron, particularly for vegetarians. One cup (198 g) cooked lentils contains 6.6 mg, or 37% of the DV .

Beans such as black beans, navy beans, and kidney beans may all readily increase your iron intake.

In reality, a half-cup (86-gram) portion of cooked black beans contains around 1.8 grammes of iron, or 10% of the daily value .

Legumes are also high in folate, magnesium, and potassium.

Furthermore, research has indicated eating beans and other legumes might lower inflammation in diabetics. Legumes can also reduce the risk of heart disease in persons who have metabolic syndrome.

Furthermore, legumes may aid with weight loss. They’re high in soluble fibre, which might help you feel fuller longer and eat less calories .

In one study, a high fibre diet incorporating beans was found to be just as beneficial for weight loss as a low carb diet .

Consume beans with meals strong in vitamin C, such as tomatoes, greens, or citrus fruits, to increase iron absorption.


Spinach has several health advantages but only a few calories.

Raw spinach contains 2.7 milligrammes of iron, or 15% of the DV, in around 3.5 ounces (100 grammes)

Although this is non-heme iron, which is poorly absorbed, spinach is high in vitamin C. This is relevant since vitamin C considerably increases iron absorption.

Spinach is also high in carotenoids, which are antioxidants that may lower your risk of cancer, reduce inflammation, and protect your eyes from illness.

Consuming spinach and other leafy greens with fat aids in the absorption of carotenoids, so pair your spinach with a healthy fat like olive oil.

Meat from the liver or other organs

Organ meats are high in nutrients. Popular iron-rich organs are the liver, kidneys, brain, and heart.

A 3.5-ounce (100-gram) portion of beef liver, for example, contains 6.5 mg of iron, or 36% of the DV.

Organ meats include a lot of protein and are strong in B vitamins, copper, and selenium.

Liver is very abundant in vitamin A, yielding 1,049% of the DV per 3.5-ounce dose.

Furthermore, organ meats are high in choline, a crucial mineral for brain and liver function that many individuals do not receive enough of.

Red Meat

Red meat is both filling and healthy.

A 3.5-ounce (100-gram) portion of ground beef provides 2.7 milligrammes of iron, or 15% of the daily value .

Meat also contains a lot of protein, zinc, selenium, and B vitamins .

Iron deficiency may be less common in those who consume meat, poultry, and fish on a daily basis, according to researchers .

In fact, red meat is likely the single most easily available source of heme iron, making it a potentially crucial diet for persons who are prone to anaemia.

Women who eat meat maintained iron better than those who took iron supplements in one research that looked at changes in iron reserves following aerobic activity.

Pumpkin Seeds

Pumpkin seeds are a pleasant and convenient snack.

A 1-ounce (28-gram) portion of pumpkin seeds provides 2.5 milligrammes of iron, or 14% of the daily value (DV) .

Furthermore, pumpkin seeds are high in vitamin K, zinc, and manganese. They’re also good sources of magnesium, which many people need .

A 1-ounce (28-gram) meal includes 40% of the daily value for magnesium, which aids in the prevention of insulin resistance, diabetes, and depression.


Broccoli is high in nutrients. A 1-cup (156-gram) portion of cooked broccoli provides 1 mg of iron, accounting for 6% of the daily requirement .

Furthermore, a serving of broccoli contains 112% of the DV for vitamin C, which aids with iron absorption.

The same serving size is high in folate, has 5 grammes of fibre, and contains some vitamin K. Broccoli belongs to the cruciferous vegetable family, along with cauliflower, Brussels sprouts, kale, and cabbage.

Cruciferous vegetables include plant components such as indole, sulforaphane, and glucosinolates, which are thought to protect against cancer.


Tofu is a popular soy-based food among vegetarians and in several Asian nations.

A half-cup (126-gram) meal contains 3.4 mg of iron, which accounts for 19% of the daily value .

Tofu is also high in thiamine and a variety of minerals such as calcium, magnesium, and selenium. It also has 22 grammes of protein per dish.

Tofu includes isoflavones, which have been associated to increased insulin sensitivity, a lower risk of heart disease, and relief from menopausal symptoms.

Dark Chocolate

Dark chocolate is both tasty and healthy.

A 1-ounce (28-gram) meal includes 3.4 mg of iron, which accounts for 19% of the daily value .

This tiny serving also contains 56% of the DV for copper and 15% of the DV for magnesium.

It also includes prebiotic fibre, which feeds the beneficial microorganisms in your stomach .

According to one study, cocoa powder and dark chocolate had stronger antioxidant activity than acai berry and blueberry powders and drinks .

Chocolate has also been demonstrated in studies to lower cholesterol and may lessen your risk of heart attacks and strokes.

Not all chocolate, however, is made equal. The advantages of chocolate are thought to be attributed to flavanol molecules, and the flavanol concentration of dark chocolate is significantly higher than that of milk chocolate .

To reap the greatest advantages, ingest chocolate that has at least 70% cocoa.


Turkey meat is both nutritious and tasty. It’s also high in iron, especially black turkey flesh.

A 3.5-ounce (100-gram) serving of dark turkey flesh contains 1.4 milligrammes of iron, or 8% of the DV .

White turkey flesh, on the other hand, has just 0.7 mg .

Dark turkey meat also contains 28 grammes of protein per serving, as well as various B vitamins and minerals, including 32% of the daily value for zinc and 57% of the daily value for selenium.

Consuming high protein meals, such as turkey, may help you lose weight since protein helps you feel full and raises your metabolic rate after a meal.

A high protein diet can also aid to prevent muscle loss during weight reduction and the ageing process.


Fish is an extremely healthy food, and certain types, such as tuna, are particularly high in iron.

In reality, a 3-ounce (85-gram) portion of canned tuna provides roughly 1.4 milligrammes of iron, or about 8% of the daily requirement .

Fish is also high in omega-3 fatty acids, a kind of heart-healthy lipid linked to a variety of health advantages.

Omega-3 fatty acids, in particular, have been demonstrated to benefit brain health, improve immunological function, and support healthy growth and development .

Other critical minerals found in fish include niacin, selenium, and vitamin B12.

Other iron-rich seafood that you may include in your diet besides tuna are haddock, mackerel, and sardines.

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