Top 15 Iron-Rich Foods & Your Recommended Intake

Are you getting enough iron-rich foods in your diet right now? Iron is a trace mineral found in every living cell in our bodies. It’s a primary component of two proteins: hemoglobin and myoglobin. Hemoglobin is the part of the red blood cell that carries oxygen to the body’s tissues while myoglobin is the part of the muscle cells that hold oxygen.

According to recent studies, iron deficiency is the most common known form of nutritional deficiency, with young children and premenopausal women at the highest risk. The best way to make sure you’re not lacking in this key nutrient is to eat adequate amounts of iron-rich foods and/or consume a supplement with iron each and every day.

The amount of iron you need changes based on your age. According to the U.S. National Institute of Health Office of Dietary Supplements, the recommended daily amounts of iron are as follows:

• Birth to 6 months: 0.27 mg
• Infants 7 to 12 months: 11 mg
• Children ages 1 to 3 years: 7 mg
• Children ages 4 to 8 years: 10 mg
• Children ages 9 to 13 years: 8 mg
• Teen boys ages 14 to 18 years: 11 mg
• Teen girls ages 14 to 18 years: 15 mg
• Pregnant teens: 27 mg
• Breastfeeding teens: 10 mg
• Adult men 19 to 50 years: 8 mg
• Adult women 19 to 50 years: 18 mg
• Pregnant women: 27 mg
• Breastfeeding women: 9 mg
• Adults 51 years and older: 8 mg

Here are the top healthy iron-rich foods, including meat, fish, beans, nuts, vegetables and even some fruit. All of these measurements come from the USDA website.

Please note that the serving sizes are standard for that particular type of food, unlike lists from other websites that list unrealistic amounts of a food for a meal portion and therefore skew the Daily Value (DV*) of iron for that said food. We also try to present the most commonly consumed form of that food, such as canned blacked beans rather than dry black beans.

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

1. Spinach

One cup (180 grams) of cooked spinach contains a whopping 6.4 milligrams of iron (36% DV).

There is good reason why Popeye got stronger when he ate spinach. This leafy green is loaded with iron as well as many other essential nutrients.

High in antioxidants, studies indicate that spinach limited inflammation in the body, which is a main risk factor for heart disease.

As one of the top vegetable sources of iron, spinach is delicious raw or cooked. When you cook it, you tend to end up eating more since it cooks down so much, which means even more iron per spoonful.

2. Liver

Four ounces (113 grams) of beef liver contains 5.5 milligrams of iron (31% DV).

When it comes to foods with iron, specifically heme iron (the more easily absorbable form), liver definitely tops the list.

If you struggle with any type of anemia — a clear sign of an iron deficiency — this is probably the best food to consume because it contains iron as well as folate and vitamin B12. These are the three vitamins and minerals you need in order to overcome anemia naturally.

High in both vitamin b and iron, beef liver appears to support energy production and battle fatigue.

Liver is often best serves simply, cooked with butter and onions. Beef liver is sometimes soaked in milk first to remove some of the bitter flavor.

3. Dark chocolate

One ounce (28.3 grams) of 70–85 percent cacao dark chocolate contains 3.4 milligrams of iron (19% DV).

When you buy high-quality dark chocolate, you not only satisfy your sweet tooth — you also give your body a significant dose of iron. Dark chocolate is also a great source of antioxidants.

Dark chocolate has been shown in studies to be good for heart health. An International Journal of Cardiology study had subjects consume either flavonoid-rich dark chocolate or non-flavonoid white chocolate. The dark chocolate intake significantly improved circulation while the white chocolate had no impact.

You can consume dark chocolate by itself as a simple dessert or chop it up and use in dessert recipes.

4. Lentils

One half-cup (99 grams) of cooked lentils contains 3.3 milligrams of iron (18% DV).

Lentils are legumes that have a really impressive amount of non-heme iron per serving. Aside from their high supply of nutrients, they’re also really cheap and incredibly versatile.

Research shows that the high level of soluble fiber found in lentils helps traps glucose from carbohydrates and will slow down digestion — and ultimately help stabilize blood sugar levels.

Lentils work in many types of dishes, especially Middle Eastern cuisine but also even a standard chili.

5. Spirulina

One tablespoon of spirulina contains 2 milligrams of iron (17% DV).

Spirulina is a blue-green algae renowned for its intense flavor and even more powerful nutrition profile. When it comes to vegetarian, non-heme sources of iron, spirulina is a top iron-rich food. It’s also rich in essential amino acids, iron, protein, B vitamins and vitamins C, D and E.

Among its many benefits, a 2022 study indicated that spirulina may boost both muscle strength and endurance.

Spirulina features a very strong flavor so most people choose to mask it with fresh fruits in a green smoothie.

6. Sardines

One 3.75 ounce can (92 grams) of Atlantic sardines (canned in oil) contains 2.7 milligrams of iron (15% DV).

When it comes to sardines nutrition, these little fish are probably best known for their high concentration of omega-3 fatty acids and vitamin D, but they’re also a significant source of heme iron. It’s easy to find canned sardines for a very affordable price in most grocery stores.

Studies indicate that consuming omega-3 foods like sardines can help protect against mood disorders like depression and anxiety.

Try adding them to sauces, salads and pasta dishes. Or simply eat them by themselves.

7. Black beans

One half-cup (120 grams) of canned black beans (low-sodium) contains 2.3 milligrams of iron (13% DV).

Black beans are high in iron as well as protein and fiber. Black beans provide “time-released” energy in the form of starches, making them an excellent carbohydrate source for anyone who has prediabetes, diabetes or insulin resistance.

Black beans work well in many dishes, especially Mexican cuisine and chili.

Tofu, also called bean curd, has gained popularity over the years, especially as a vegetarian- and vegan-approved source of protein. The tofu nutrition facts are pretty impressive, packing a good amount of protein, manganese, calcium, selenium and phosphorus into each serving.

Soy isoflavones are a type of polyphenol found in tofu, and studies show they can lower markers of inflammation and improve blood flow — both of which can help guard against stroke.

Tofu is very adaptable and can be used in salads, stir-fries and scrambles. It also can be baked, roasted, sautéed, fried or grilled. The fermented variety is considered the best type for your gut.

10. Beef

A 3.5 ounce (100 grams) of ground beef (90 percent lean meal/10 percent fat) contains 2.1 milligrams of iron (12% DV).

Grass-fed beef is another awesome red meat source of heme iron as well as many other key nutrients, and it’s a favorite for many when it comes to iron-rich foods. In addition to iron, grass-fed beef is also higher in precursors for vitamin A and E, along with cancer-fighting antioxidants, compared to grain-fed beef.

Ground beef can be used in many dishes, from a simply hamburger to a pasta meat sauce to taco filling.

11. Eggs

Two whole eggs (100 grams) contain 1.7 milligrams of iron (9% DV).

Eggs are one of the top sources of heme iron, packing a whopping 5 percent of the daily value into a single egg. In addition to being one of the best iron-rich foods for kids and adults alike, eggs are also loaded with protein, selenium, riboflavin, vitamin B12 and phosphorus.

Eggs have been shown to help prvent metabolic syndrome — in other words, a cluster of conditions that increases the risk of issues like heart disease, stroke and diabetes.

Eggs are a perfect breakfast food, whether scrambled, fried or used in an omelet. Boiled eggs, meanwhile, can make for an ideal snack.

12. Chickpeas

One half-cup (76 grams) of canned chickpeas (garbanzo beans) contains 1.5 milligrams of iron (8% DV).

Not only have chickpeas secured a slot on the healthiest legumes and vegetables list, but they are also one of the best high-iron foods that you can add to your diet. These power-packed legumes boast a wide range of other nutrients as well, offering a good amount of manganese, folate and copper in each serving.

Studies indicate that consuming fiber is correlated with having a lower body weight, and chickpeas are loaded with fiber as well as filling protein.

Chickpeas make a great addition to curries, salads, pasta dishes and sandwiches and can help bring just about any recipe to the next level in terms of nutrition.

13. Quinoa

One half-cup (92 grams) of cooked quinoa contains 1.4 milligrams of iron (8% DV).

Quinoa is a powerhouse of nutrition that offers an array of antioxidants, vitamins and minerals in every serving. While it’s commonly known as an “ancient grain,” it is technically not a grain or cereal grain — but a seed.

Grains like quinoa appear to increase feelings of fullness after meals when compared to refined grains, such as white bread or pasta. Use it as a substitute for pasta or rice to up your iron intake.

14. Raisins

A one-third cup (51 grams) of raisins contains 1.4 milligrams of iron (8% DV).

One of the highlights of raisins nutrition is their significantly high content of iron per serving, especially for a fruit. Other great fruit sources of iron include prunes and figs.

A raisin contains both soluble and insoluble fiber, and this combination of fiber can help keep you full and promote regularity.

Raisins are a great snack food as long as you accompany them with veggies and a healthy fat, such as almond butter and celery. You can also add them to your breakfast oatmeal.

15. Kale

One cup (118 grams) of cooked kale contains 1 milligram of iron (6% DV).

Often hailed as a true superfood, it should come as no surprise that kale is also a stellar source of iron. And besides being among the top foods rich in iron, kale is also high in fiber, vitamin K and vitamin A.

Plus, it’s brimming with vitamin C, which can help boost the absorption of iron even more to ensure you’re getting the most bang for your buck.

Loaded with antioxidants, kale can relieve inflammation and fight free radical damage.

Kale can be used in many different ways. Baby kale works well in smoothies and salads, while mature kale is better cooked in nearly any kind of dish after being chopped.

Final Thoughts

• Iron is an incredibly important mineral that plays a role in red blood cell production, energy levels, healthy fetal development and more.
• Including some of the top iron-rich foods in your diet on a regular basis is absolutely essential to maintaining healthy iron levels in your body.
• Some of the ingredients on the iron-rich foods list include liver, grass-fed beef and eggs.
• There are also a variety of iron-rich foods for vegetarians as well, including leafy greens, beans, lentils and seeds.
• Ideally, you should try to include 2–3 servings of these foods rich in iron daily to ensure that you’re getting enough iron in your diet.
• However, if you suspect that you may have a deficiency, you should consult with your healthcare professional to find a treatment plan that works for you.