Iron-Rich Foods For a Stronger You

List of foods high in iron

Do you want to include foods high in iron in your diet? If you have no idea about what foods are high in iron, then the below-mentioned list is all you will ever need.

Iron is an important mineral for the body. It helps carry out many functions like carrying oxygen to different body parts.

The amount of iron absorbed by the body depends on how much iron your body has stored. Iron deficiency usually occurs when the iron intake is too low to replace the amount you lose every day. Anemia is a major sign of iron deficiency. 

But don’t worry, there are plenty of food options to choose from that are high in iron.

We have listed 12 healthy vegans, non-vegetarian and vegetarian foods with high iron. 

List Of Foods High In Iron



Shellfish is a delicious and nutritious food option that is high in iron. Although every type of shellfish is high in iron, mussels, oysters, and clams are excellent foods containing huge amounts of iron.

3.5 ounces of clams contain 3 mg of iron, making up 17% of the daily iron requirement.

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

Shellfish are rich in nutrients and increase good HDL cholesterol in the blood.

shellfish, one of the foods that contains iron


  Spinach is one of those low-calorie vegan foods high in iron and great for kids.

One hundred grams of spinach contains around 2.7 mg iron. However, the iron in spinach is non-heme, which is difficult to absorb in the body. It is also rich in Vitamin c, which boosts iron absorption.

Spinach is loaded with carotenoids, which reduces the risk of cancer, inflammation, and eye diseases. Consuming leafy greens along with healthy fats help the body to absorb carotenoid.

So eat loads of leafy greens with olive oil dressing.

Liver/ Organ Meats

Organ meats are highly nutritious. Some popular organ meats include kidneys, liver, brains, and heart- all of these foods are high in iron.

 One hundred grams of beef liver contains about 6.5 mg iron. 

Organ meats are also a good source of protein, copper, vitamin B, and selenium. 

The liver is rich in Vitamin A and provides 1.049 DV per 3.5 ounces. Organ meats are some of the best choline sources, an important nutrient for liver and brain health. 

legumes are rich source of iron


Beans, chickpeas, peas, lentils, and soybeans are examples of legumes. Legumes are filled with nutrients and fall into vegan foods high in iron. 

One cup of cooked lentils contains 6.6 mg of iron. 

Beans like navy beans, black beans, and kidney beans boost your iron intake. 

A half-cup of cooked black beans contains 1.8 grams of iron.

Not only this, but legumes are also rich in magnesium, folate, and potassium. Studies have shown that legumes and beans help reduce inflammation in people with diabetes. Legumes help in losing weight, as they are rich in soluble fiber. Soluble fiber increases the feeling of fullness and reduces calorie consumption.

A high fiber diet is equally effective as a low-carb diet to lose weight. Increasing your iron consumption, consume foods rich in Vitamin c like Tomatoes, citrus fruits, and leafy greens.

red meat

Red Meat

Red meat is highly nutritious. One hundred grams of red meat contains 2.7 mg of iron. It is also a good source of zinc, protein, vitamin B, and selenium. 

According to research, there are fewer iron deficiency chances in people who eat poultry, meat, and fish regularly. Red meat is the only food that is easily accessible and is a good source of heme iron.

Pumpkin Seeds

These are some of those tasty, portable snack foods that contain iron. Twenty-eight grams of seeds contain 2.5 mg iron. 

Pumpkin seeds are also a good source of zinc, vitamin K, and manganese. These are considered one of the best sources of magnesium, which is usually low in people. 


Quinoa is a very popular grain known as a pseudocereal. One cup of cooked quinoa contains 2.8 mg iron. Quinoa is one of those foods with no gluten and is high in iron. It contains almost no traces of gluten, which makes it a good choice for people with gluten intolerance.

Quinoa contains more protein than other grains and is rich in magnesium, copper, folate, magnesium, and other nutrients. It is rich in antioxidants, which help to protect against free radical damage.

turkey, in list of foods high in iron


Turkey meat foods are delicious and iron, especially dark turkey meat. One hundred grams of dark turkey meat contains 1.4 mg iron, whereas white turkey meat contains only 0.7 mg iron. 

Dark turkey meat is also a rich source of protein, vitamin B, and minerals, including zinc and selenium.

High protein foods like turkey help weight loss by keeping you full for a long time and increasing your metabolic rate. High protein consumption also helps prevent muscle loss during weight loss or aging. 

broccoli, an iron rich food


If you are looking for foods high in iron for your kids, then look no further. Broccoli is a very nutritious food. One cup of cooked broccoli contains 1 mg iron. Broccoli is also a good source of vitamin C, which promotes better iron absorption in the body. 

One cup of broccoli also contains high amounts of folate, and 5 grams of fiber, along with vitamin K. Broccoli is a cruciferous vegetable. Some other cruciferous vegetables are Brussels, cauliflower, kale, sprouts, and cabbage. Cruciferous vegetables are also rich in sulforaphane, indole, glucosinolates, plant compounds that protect against cancer.


Tofu is a soy-based food which is a very popular Asian country food among vegetarians. If you want vegan foods high in iron and protein, then tofu is one of the best options.

Half cup tofu contains 3.4 mg of iron quantity. Tofu is a good thiamine, magnesium, calcium, and selenium source. It contains about 22 grams of protein per serving.

Tofu contains unique compounds called isoflavones, directly linked to insulin sensitivity, low risk of heart diseases, and relief from menopause symptoms.

dark chocolate a good source of iron

Dark Chocolates

Who doesn’t love dark chocolates? Dark chocolates are super delicious and nutritious at the same time. 28grams of dark chocolate contains 3.4 mg of iron, along with copper and magnesium. 

It contains prebiotic fiber, which helps to nourish healthy gut bacteria. A study found dark chocolate and cocoa powder have more antioxidants than juices and powders made from blueberries and acai berries.

Dark chocolate is beneficial in controlling cholesterol and reducing the risk of heart diseases and strokes. Not all dark chocolates are created equal. The compound flavonols are what makes dark chocolate beneficial. The higher the flavanol content in dark chocolates, the more beneficial.

Consume dark chocolate with a minimum of 70% cocoa to reap the maximum benefits.



Fish are a good source of iron, especially tuna. Eighty-five grams of canned tuna contains 1.4 mg of iron. Fish is loaded with omega-3 fatty acids, a heart-healthy fat linked with many health benefits. Omega-3 fatty acids also promote brain health, support healthy development and growth, and enhance the immune system.

Fishes contain many essential nutrients like selenium, niacin, and vitamin b12. Haddock, tuna, sardines, and mackerel are examples of iron-rich fish besides tuna that you should include in your diet.


The bottom line

Iron is an essential mineral for the body that should be consumed regularly. Our body does not produce iron on its own. 

With the list mentioned above of foods high in iron, you will get an idea of which foods you need to include in your diet.

 If you do not eat meat and fish, you can boost your body’s iron absorption from plant sources by consuming Vitamin C.


Hey There! I am A Makeup Artist turned into a Content writer. Intrigued by the world of digital marketing, I am currently working as an SEO Content Writer. Being a fashion enthusiast I enjoy writing blogs on Beauty, Fashion and Fitness Trends.