high iron foods
high iron foods

Iron is a mineral with a wide range of applications. Its crucial purpose as a component of red blood cells is to transport oxygen throughout your body. Iron also aids in the storage and utilization of oxygen in our muscles. Many more proteins and enzymes are found in iron. The appropriate amount of iron is required by your body. Anemia is caused by an iron shortage.

We’ll show you 18 foods that are high in iron in today’s article.


Legumes are nutrient-dense. Lentils, chickpeas, beans, peanuts, and soybeans are the most prevalent legumes. Iron is abundant in legumes, which is especially beneficial for vegetarians. Cooked lentils have 6.6mg of iron per cup (198g). Beans including black beans, navy beans, and kidney beans are excellent sources of iron. 1.8 grams of iron are found in half a cup (86g) of black beans. Legumes are also high in magnesium, potassium, and folate, and can help you lose weight. Beans and legumes help diabetics minimize their risk of heart disease and inflammation. Consumes legumes with high vitamin C meals such as tomatoes, greens, and citrus fruits to enhance iron absorption.


Olives are a type of fruit that is high in iron. About 3.3mg of iron is found in 3.5 ounces (100g) of olives. Fresh olives are high in fiber, fat-soluble vitamins A and D, and healthy fats. Olive oils also have a number of health advantages, including a reduced risk of heart disease.



Fish is an extremely nutritious diet, and some varieties, such as tuna, are particularly high in iron. In fact, 3 ounces (85 mg) of canned tuna contains 1.4 mg of iron. Other critical nutrients found in fish include niacin, omega-3 fatty acids, selenium, and vitamin B12. Many other fishes, such as mackerel, haddock, and sardines, are on iron-rich diets in addition to tuna.


Quinoa, often known as pseudo-cereal, is a popular grain. 2.8 milligrams of iron are found in one cup (185 grams) of cooked quinoa. Quinoa is gluten-free, making it an excellent alternative for anyone with celiac disease or gluten intolerance. Quinoa has a high protein content, as well as folate, magnesium, copper, and a variety of other minerals. Quinoa also contains antioxidants, which protect your cells from harm caused by metabolism and stress.


Tofu is a soy-based cuisine popular among vegetarians as well as in several Asian countries. Tofu is high in iron and a number of minerals, including calcium, magnesium, and selenium. A half-cup of tofu (126 g) contains 3.4 mg of iron and 22 g of protein. Tofu also includes isoflavones, a unique molecule that has been linked to improved insulin sensitivity, reduced heart disease risk, and relief from menopausal symptoms.


Iron is very abundant in mushrooms. Iron is found in roughly 2.7mg per cooked cup of white mushrooms. Oyster mushrooms may have twice as much iron as portobello and shiitake mushrooms, but portobello and shiitake mushrooms contain very little iron. Mushrooms also include B vitamins and selenium, a potent antioxidant that helps the immune system and protects cell and tissue damage.


Mulberries are a fruit with a unique nutritional profile. One cup of mulberries has 2.6 milligrams of iron and 85 percent of the daily recommended amount of vitamin C. Mulberries are also high in antioxidants, which can help protect you from heart disease, diabetes, and cancer.

Dark Chocolate

Dark chocolate is a delectable and healthful treat. One ounce (28g) of dark chocolate contains 3.5mg of iron, which is sufficient to meet your daily iron requirements. It also contains prebiotic fiber, which feeds your gut’s good bacteria. Because dark chocolate and cocoa powder have greater antioxidant effects, dark chocolate is the best way to consume 70% cocoa powder. Chocolate has been shown in various studies to lower cholesterol and lessen the incidence of heart attacks and strokes.


Turkey meat is a nutrient-dense and delectable delicacy. Dark turkey flesh, in particular, is a good source of iron. Dark turkey meat contains 1.4mg of iron per 3.5 ounces (100g), while white turkey meat contains 0.7mg of iron per 3.5 ounces (100g). Dark turkey meat has 28 grams of protein per serving, as well as nutrients including 32 percent zinc and 57 percent selenium. Turkey meat is a high-protein food that aids weight loss by giving you a feeling of fullness, increasing your metabolic rate, and preventing muscle loss.

foods with lots of iron
foods with lots of iron


Iron is abundant in shellfish such as sardines and anchovies. Three ounces of anchovies have three milligrams of iron, while three ounces of sardines have four milligrams of iron. Shellfish are especially high in omega-3 fatty acids, which are essential for heart and brain function. Heme iron is found in shellfish, and it is easier for your body to absorb than non-heme iron found in plant sources.


Spinach is a nutrient-dense food that is also low in calories. Raw spinach has 2.7 milligrams of iron in 3.5 ounces (100g). Spinach is also high in vitamin C, which helps to increase iron absorption. Spinach is also high in antioxidants, which reduce cancer risk, inflammation, oxidative stress, blood pressure, and infection protection in the eyes.

Coconut milk

Coconut milk is the greatest cow’s milk substitute. Iron is abundant in coconut milk. A half-cup of coconut milk (118ml) contains 3.8mg of iron. It’s also high in magnesium, copper, and manganese, as well as other vitamins and minerals. Coconut milk helps to lower blood pressure and cholesterol, as well as promote digestion and fat loss.


Nuts contain a lot of non-heme iron. Nuts and seeds should be included in the daily diet of those who want to boost their iron consumption. Almonds, cashews, and pine nuts, for example, have 1-1.6 mg of iron per ounce. Nuts also contain a lot of protein, fiber, healthy fats, vitamins, minerals, and antioxidants. To receive the most advantages, always eat nuts raw. Roasting or blanching nuts might destroy their nutritional value.

Pumpkin seeds

Pumpkin seeds are a delicious and convenient snack. The iron content of one ounce (28g) of pumpkin seeds is 2.5mg. Vitamin K, zinc, and manganese are also abundant in pumpkin seeds. They’re also high in magnesium, which can help you avoid insulin resistance, diabetes, and depression.


Oats are a delightful and nutritious way to get more iron in your diet. Iron is found in roughly 3.4 milligrams per cooked cup of oats. Plant protein, fiber, zinc, magnesium, and folate are all abundant in oats. Oats also include beta-glucan, a soluble fiber that promotes intestinal health provides sensations of fullness and lowers cholesterol and blood sugar levels.

Red meat

Iron, protein, zinc, and numerous B vitamins are all abundant in red meat. The iron content of a 3.5 ounce (100g) portion of ground beef is 2.7mg. For those who are prone to anemia, red meat is the most readily available source of heme iron. Iron insufficiency is less likely among persons who eat red meat, poultry, and fish on a daily basis, according to studies.


Broccoli is a cabbage-like vegetable with edible green leaves. Broccoli is a nutrient-dense vegetable. 1mg of iron is found in one cup (156 grams) of cooked broccoli. Broccoli also contains vitamin C, which aids in the absorption of iron by the body. Broccoli is a low-calorie vegetable that lowers cancer risk and strengthens the immune system.

Organ meat

Organ meats are incredibly nutrient-dense. Iron-rich organs such as the liver, kidneys, brain, and heart are common. A 3.5-ounce (100-gram) serving of beef liver, for example, contains 6.5 milligrams of iron, or 36 percent of the daily value. Organ meats are also abundant in protein and include beneficial nutrients such as B vitamins, copper, and selenium. The vitamin A content of the liver is very high, with a 3.5-ounce serving delivering 1,049 percent of the daily value. Furthermore, organ meats are one of the best sources of choline, a critical ingredient for brain and liver health that many individuals lack.



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