Food With The Most Iron

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When you think about it, we do a lot of things to make sure our bodies are well-nourished. We know that eating right is important, so we do our best to make sure we get enough fruits and vegetables in our diet—and maybe even take a multivitamin or two.

But have you ever stopped to consider how much of an impact iron has on your body? Iron is a mineral that helps deliver oxygen to cells throughout your body and helps keep you healthy. It’s also one of the most common deficiencies in the world. If you’re not getting enough iron in your diet, it can lead to a host of issues including fatigue and weakness, difficulty concentrating and learning new things, muscle weakness or pain due to lack of oxygen reaching muscles during exercise or exercise itself (this is known as chronic fatigue syndrome), migraines, dizziness when standing up quickly after sitting for long periods of time (orthostatic hypotension), anemia which causes fatigue, paleness or pallor (pale skin), pale tongue with white coating (white tongue) due to lack of oxygen reaching organs like stomach lining which prevents absorption of nutrients from foods consumed during meals such as vitamin A from carrots causing poor vision (night blindness) causing difficulty seeing

Food With The Most Iron


Iron is a mineral that serves several important functions, its main one being to carry oxygen throughout your body as a part of red blood cells (1Trusted Source).

It’s an essential nutrient, meaning you must get it from food. The Daily Value (DV) is 18 mg.

Interestingly, the amount of iron your body absorbs is partly based on how much you have stored.

A deficiency can occur if your intake is too low to replace the amount you lose every day (2Trusted Source).

Iron deficiency can cause anemia and lead to symptoms like fatigue. Menstruating women who don’t consume iron-rich foods are at a particularly high risk of deficiency.

Luckily, there are plenty of good food choices to help you meet your daily
iron needs.

Here are 12 healthy foods that are high in iron.

1. Shellfish

Shellfish is tasty and nutritious. All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources.

For instance, a 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, which is 17% of the DV (3Trusted Source).

However, the iron content of clams is highly variable, and some types may contain much lower amounts (4).

The iron in shellfish is heme iron, which your body absorbs more easily than the non-heme iron found in plants.

A 3.5-ounce serving of clams also provides 26 grams of protein, 24% of the DV for vitamin C, and a whopping 4,125% of the DV for vitamin B12.

In fact, all shellfish is high in nutrients and has been shown to increase the level of heart-healthy HDL cholesterol in your blood (5Trusted Source).

Although there are legitimate concerns about mercury and toxins in certain types of fish and shellfish, the benefits of consuming seafood far outweigh the risks (6Trusted Source).

SUMMARY

A 3.5-ounce (100-gram) serving of clams provides 17% of the DV for iron. Shellfish is also rich in many other nutrients and may increase HDL (good) cholesterol levels in your blood.

2. Spinach

Spinach provides many health benefits but very few calories.

About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV (7Trusted Source).

Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. This is important since vitamin C significantly boosts iron absorption (8Trusted Source).

Spinach is also rich in antioxidants called carotenoids, which may reduce your risk of cancer, decrease inflammation, and protect your eyes from disease

Consuming spinach and other leafy greens with fat helps your body absorb the carotenoids, so make sure to eat a healthy fat like olive oil with your spinach (13Trusted Source).

SUMMARY

Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. It also contains important antioxidants.

3. Liver and other organ meats

Organ meats are extremely nutritious. Popular types include liver, kidneys, brain, and heart — all of which are high in iron.

For example, a 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron, or 36% of the DV (14Trusted Source).

Organ meats are also high in protein and rich in B vitamins, copper, and selenium.

Liver is especially high in vitamin A, providing an impressive 1,049% of the DV per 3.5-ounce serving.

What’s more, organ meats are among the best sources of choline, an important nutrient for brain and liver health that many people don’t get enough of (15Trusted Source).

SUMMARY

Organ meats are good sources of iron, and liver contains 36% of the DV per serving. Organ meats are also rich in many other nutrients, such as selenium, vitamin A, and choline.

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4. Legumes

Legumes are loaded with nutrients.

Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans.

They’re a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV (16Trusted Source).

Beans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake.

In fact, a half-cup (86-gram) serving of cooked black beans provides around 1.8 grams of iron, or 10% of the DV (80Trusted Source).

Legumes are also a good source of folate, magnesium, and potassium.

What’s more, studies have shown that beans and other legumes can reduce inflammation in people with diabetes. Legumes can also decrease heart disease risk for people with metabolic syndrome

Additionally, legumes may help you lose weight. They’re very high in soluble fiber, which can increase feelings of fullness and reduce calorie intake (21Trusted Source).

In one study, a high fiber diet containing beans was shown to be as effective as a low carb diet for weight loss (22Trusted Source).

To maximize iron absorption, consume legumes with foods high in vitamin C, such as tomatoes, greens, or citrus fruits.

SUMMARY

One cup (198 grams) of cooked lentils provides 37% of the DV for iron. Legumes are also high in folate, magnesium, potassium, and fiber and may even aid weight loss.

5. Red meat

Red meat is satisfying and nutritious.

A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the DV (23Trusted Source).

Meat is also rich in protein, zinc, selenium, and several B vitamins (24Trusted Source).

Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis (25Trusted Source).

In fact, red meat is probably the single most easily accessible source of heme iron, potentially making it an important food for people who are prone to anemia.

In one study looking at changes in iron stores after aerobic exercise, women who consumed meat retained iron better than those who took iron supplements (26Trusted Source).

SUMMARY

One serving of ground beef contains 15% of the DV for iron and is one of the most easily accessible sources of heme iron. It’s also rich in B vitamins, zinc, selenium, and high quality protein.

6. Pumpkin seeds

Pumpkin seeds are a tasty, portable snack.

A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the DV (27Trusted Source).

In addition, pumpkin seeds are a good source of vitamin K, zinc, and manganese. They’re also among the best sources of magnesium, which many people are low in (28Trusted Source).

A 1-ounce (28-gram) serving contains 40% of the DV for magnesium, which helps reduce your risk of insulin resistance, diabetes, and depression

SUMMARY

Pumpkin seeds provide 14% of the DV for iron per 1-ounce serving. They’re also a good source of several other nutrients, particularly magnesium.

7. Quinoa

Quinoa is a popular grain known as a pseudocereal. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the DV (32Trusted Source).

Furthermore, quinoa contains no gluten, making it a good choice for people with celiac disease or other forms of gluten intolerance.

Quinoa is also higher in protein than many other grains, as well as rich in folate, magnesium, copper, manganese, and many other nutrients.

In addition, quinoa has more antioxidant activity than many other grains. Antioxidants help protect your cells from damage from free radicals, which are formed during metabolism and in response to stress (33Trusted Source, 34Trusted Source).

SUMMARY

Quinoa provides 16% of the DV for iron per serving. It also contains no gluten and is high in protein, folate, minerals, and antioxidants.

8. Turkey

Turkey meat is a healthy and delicious food. It’s also a good source of iron, especially dark turkey meat.

A 3.5-ounce (100-gram) portion of dark turkey meat has 1.4 mg of iron, which is 8% of the DV (35Trusted Source).

In comparison, the same amount of white turkey meat contains only 0.7 mg (36Trusted Source).

Dark turkey meat also packs an impressive 28 grams of protein per serving and several B vitamins and minerals, including 32% of the DV for zinc and 57% of the DV for selenium.

Consuming high protein foods like turkey may aid weight loss, as protein makes you feel full and increases your metabolic rate after a meal

High protein intake can also help prevent the muscle loss that occurs during weight loss and the aging process

SUMMARY

Turkey provides 13% of the DV for iron and is a good source of several vitamins and minerals. Its high protein content promotes fullness, increases metabolism, and prevents muscle loss

9. Broccoli

Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the DV (42Trusted Source).

What’s more, a serving of broccoli also packs 112% of the DV for vitamin C, which helps your body absorb the iron better (8Trusted Source, 43Trusted Source).

The same serving size is also high in folate and provides 5 grams of fiber, as well as some vitamin K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale, and cabbage.

Cruciferous vegetables contain indole, sulforaphane, and glucosinolates, which are plant compounds believed to protect against cancer

SUMMARY

One serving of broccoli provides 6% of the DV for iron and is very high in vitamins C, K, and folate. It may also help reduce cancer risk.

10. Tofu

Tofu is a soy-based food that’s popular among vegetarians and in some Asian countries.

A half-cup (126-gram) serving provides 3.4 mg of iron, which is 19% of the DV (48Trusted Source).

Tofu is also a good source of thiamine and several minerals, including calcium, magnesium, and selenium. In addition, it provides 22 grams of protein per serving.

Tofu contains unique compounds called isoflavones, which have been linked to improved insulin sensitivity, a decreased risk of heart disease, and relief from menopausal symptoms

SUMMARY

Tofu provides 19% of the DV for iron per serving and is rich in protein and minerals. Its isoflavones may improve heart health and relieve menopausal symptoms.

11. Dark chocolate

Dark chocolate is incredibly delicious and nutritious.

A 1-ounce (28-gram) serving contains 3.4 mg of iron, which is 19% of the DV (51Trusted Source).

This small serving also packs 56% and 15% of the DVs for copper and magnesium, respectively.

In addition, it contains prebiotic fiber, which nourishes the friendly bacteria in your gut (52Trusted Source).

A study found that cocoa powder and dark chocolate had more antioxidant activity than powders and juices made from acai berries and blueberries (53Trusted Source).

Studies have also shown that chocolate has beneficial effects on cholesterol and may reduce your risk of heart attacks and strokes

However, not all chocolate is created equal. It’s believed that compounds called flavanols are responsible for chocolate’s benefits, and the flavanol content of dark chocolate is much higher than that of milk chocolate (57Trusted Source).

Therefore, it’s best to consume chocolate with a minimum of 70% cocoa to get the maximum benefits.

SUMMARY

A small serving of dark chocolate contains 19% of the DV for iron along with several minerals and prebiotic fiber that promotes gut health.

12. Fish

Fish is a highly nutritious ingredient, and certain varieties like tuna are especially high in iron.

In fact, a 3-ounce (85-gram) serving of canned tuna contains about 1.4 mg of iron, which is approximately 8% of the DV (74Trusted Source).

Fish is also brimming with omega-3 fatty acids, which are a type of heart-healthy fat associated with a number of health benefits.

n particular, omega-3 fatty acids have been shown to promote brain health, enhance immune function, and support healthy growth and development (75Trusted Source).

Fish also contains several other essential nutrients, including niacin, selenium, and vitamin B12 (76Trusted Source).

Besides tuna, haddock, mackerel, and sardines are a few other examples of iron-rich fish that you can also include in your diet

SUMMARY

A serving of canned tuna can provide about 8% of the DV for iron. Fish is also a good source of several other important nutrients, including omega-3 fatty acids, vitamins, and minerals.

The bottom line

Iron is an important mineral that must be consumed regularly as your body cannot produce it on its own.

Yet, it should be noted that some people need to limit their intake of red meat and other foods high in heme iron.

However, most people are easily able to regulate the amount they absorb from food.

Remember that if you don’t eat meat or fish, you can boost absorption by including a source of vitamin C when eating plant sources of iron.

fruits rich in iron

Iron is an essential mineral used to transport oxygen around the body in the form of hemoglobin. A slight deficiency of iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure.

Conversely, too much iron leads to the production of harmful free radicals and interferes with metabolism causing damage to organs like the heart and liver. Iron which comes from fruits and vegetables is well regulated by the body, so overdose is rare and usually only occurs when people take supplements.

Contrary to popular belief, fruits and vegetables can be a good source of iron. In addition, vitamin C is abundant in fruits and vegetables, and helps increase the absorption of iron into the body.

Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries. The current daily value (DV) for iron is 18 milligrams (mg).

Below is a list of fruits and vegetables high in iron, for more, see the extended list of iron rich fruits and vegetables, and the top 10 vegetarian foods highest in iron.

List of Fruits and Vegetables High in Iron

1: Dried Fruit (Apricots)

Iron
per Cup
Iron
per 100g
Iron
per 200 Calories
8mg
(42% DV)
6mg
(35% DV)
4mg
(22% DV)

Nutrition Facts for Low-Moisture Dried Apricots.(Source)

More Dried fruit High in Iron

  • 36% DV per cup of dried peaches
  • 26% DV per cup of dried prunes and currants
  • 24% DV per cup of dried raisins
  • 21% DV per cup of dried pears
  • 17% DV per cup of dried figs
  • 7% DV per cup of dried apples

Note: Dried fruit is high in natural sugars, so should be eaten in moderate servings of around 1 handful per day.

2: Spinach

Iron
per Cup Cooked
Iron
per 100g
Iron
per 200 Calories
6mg
(36% DV)
4mg
(20% DV)
31mg
(172% DV)

Nutrition Facts for Cooked Spinach.(Source)

Other Greens High in Iron

  • 22% DV per cup of cooked Swiss chard
  • 16% DV per cup of cooked turnip greens
  • 6% DV per cup of raw chopped kale
  • 5% DV per cup of raw chopped beet greens

3: Podded Peas

Iron
per Cup
Iron
per 100g
Iron
per 200 Calories
3mg
(18% DV)
2mg
(11% DV)
9mg
(52% DV)

Nutrition Facts for Cooked Snow Peas.(Source)

  • Lima beans provide 23% DV of iron per cup

4: Asparagus

Iron
per Cup
Iron
per 100g
Iron
per 200 Calories
3mg
(16% DV)
2mg
(12% DV)
21mg
(119% DV)

Nutrition Facts for Asparagus.(Source)

A cup of asparagus contains just 27 calories.

5: White Button Mushrooms

Iron
per Cup Cooked
Iron
per 100g
Iron
per 200 Calories
3mg
(15% DV)
2mg
(10% DV)
12mg
(69% DV)

Nutrition Facts for Cooked White Button Mushrooms.(Source)

Other Mushrooms High in Iron

  • 45% DV per cup of cooked morels
  • 6% DV per cup of cooked oyster mushrooms
  • 3% DV per cup of shiitake

6: Acorn Squash

Iron
per Cup Cooked
Iron
per 100g
Iron
per 200 Calories
2mg
(11% DV)
1mg
(5% DV)
3mg
(18% DV)

Nutrition Facts for Baked Acorn Squash.(Source)

Pumpkin provides 7% DV per cup, most other winter squash provide 6% DV per cup.

7: Leeks

Iron
per Cup
Iron
per 100g
Iron
per 200 Calories
2mg
(10% DV)
2mg
(12% DV)
7mg
(38% DV)

Nutrition Facts for Leeks.(Source)

Scallions (spring onions) are also high in iron with (2% DV) per onion.

8: Dried Coconut

Iron
per Oz
Iron
per 100g
Iron
per 200 Calories
1mg
(5% DV)
3mg
(19% DV)
1mg
(6% DV)

Nutrition Facts for Dried Coconut.(Source)

Other Coconut Products High in Iron

  • 5% DV per ounce of toasted desiccated (dried) coconut
  • 5% DV per ounce of creamed coconut
  • 5% DV per ounce of coconut milk

9: Green Beans

Iron
per Cup
Iron
per 100g
Iron
per 200 Calories
1mg
(5% DV)
1mg
(4% DV)
5mg
(26% DV)

Nutrition Facts for Cooked Green Beans (Previously Frozen).(Source)

See more vegetarian foods high in iron.

10: Raspberries

Iron
per Cup
Iron
per 100g
Iron
per 200 Calories
1mg
(5% DV)
1mg
(4% DV)
3mg
(15% DV)

Nutrition Facts for Raspberries.(Source)

Other Berries High in Iron

  • 14% DV per cup of Mulberries
  • 13% DV per cup of Elderberries
  • 9% DV per cup of Raspberries
  • 7% DV per cup of Blackberries
  • 6% DV per cup of Strawberries
  • 5% DV per cup of Raspberries
  • 5% DV per cup of Blackberries
  • 5% DV per cup of Longanberries
  • 5% DV per cup of Wild Blueberries

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