10 Foods High in Iron

Spinach is a leafy green vegetable that’s an excellent plant-based source of iron, providing about 3.6 mg per cooked cup. It’s also rich in vitamins A and C, calcium, and antioxidants, which support overall health. Spinach can be enjoyed in salads, smoothies, or cooked dishes, making it a versatile and nutrient-dense option to boost your iron intake.

Beef is one of the best sources of heme iron, which is more easily absorbed by the body than non-heme iron from plant sources. A 3-ounce serving of beef contains about 2.1 mg of iron, along with high-quality protein, zinc, and B vitamins that support muscle health and energy production. Including lean cuts of beef in your diet can help meet your iron needs, especially for those at risk of deficiency.

Lentils are a plant-based powerhouse, offering about 6.6 mg of iron per cooked cup. They’re also high in protein, fiber, and essential minerals like folate and magnesium, making them a nutritious and filling addition to your meals. Lentils are versatile and can be used in soups, stews, salads, or as a meat substitute in various dishes.

Quinoa is a gluten-free grain that’s rich in iron, providing about 2.8 mg per cooked cup. It’s also a complete protein, meaning it contains all nine essential amino acids, and is high in fiber, making it a great choice for vegetarians and vegans. Quinoa can be used as a base for salads, bowls, or side dishes, offering a nutrient-dense way to increase your iron intake.

Dark chocolate is a surprisingly good source of iron, with about 3.4 mg per ounce (28 grams). In addition to iron, dark chocolate is rich in antioxidants, particularly flavonoids, which support heart health and reduce inflammation. Enjoying a small piece of dark chocolate can be a delicious and indulgent way to boost your iron levels while satisfying your sweet tooth.

Tofu is a versatile plant-based protein that’s high in iron, providing about 3.4 mg per half-cup serving. It’s also rich in calcium, magnesium, and other essential nutrients, making it a staple in vegetarian and vegan diets. Tofu can be marinated, stir-fried, or added to soups and salads, offering a nutritious and flexible way to increase your iron intake.

Chickpeas, also known as garbanzo beans, are a nutrient-dense legume that provides about 4.7 mg of iron per cooked cup. They’re also high in protein, fiber, and essential minerals like folate and magnesium. Chickpeas can be used in a variety of dishes, from hummus to salads and stews, making them a versatile and tasty option for boosting your iron intake.

Sesame seeds are a nutrient-dense and versatile food, offering a significant boost of iron with approximately 14.6 mg per 100 grams. In addition to being rich in iron, these tiny seeds are packed with healthy fats, protein, calcium, and antioxidants, making them a valuable addition to any diet.

Sesame seeds can be sprinkled over salads, added to baked goods, or blended into sauces like tahini. Their nutty flavor and high nutrient content make sesame seeds an easy and tasty way to increase your iron intake while enjoying a variety of dishes.

Fortified cereals are an easy and convenient way to boost your iron intake, with many varieties providing up to 18 mg of iron per serving. These cereals are often enriched with additional vitamins and minerals, making them a nutrient-dense option for breakfast.

Pairing fortified cereals with a source of vitamin C, like orange juice, can enhance iron absorption and support overall health.

Oysters are a seafood delicacy that’s incredibly high in iron, offering about 8 mg per 3-ounce serving. They’re also rich in zinc, vitamin B12, and omega-3 fatty acids, which support immune function, brain health, and heart health.

Enjoying oysters as part of a balanced diet can help meet your iron needs, particularly for those looking to increase their intake through animal-based sources.