Iron is an essential mineral that plays a crucial role in the formation of red blood cells and the transport of oxygen throughout the body. Iron deficiency is one of the most common nutritional deficiencies worldwide, and it can lead to anemia, fatigue, and impaired cognitive function. The good news is that iron can be obtained from a wide variety of foods, both animal and plant-based. In this list, we will explore 30 foods that are rich in iron and can help you meet your daily iron needs.

 


  • Red meat: Beef, lamb, and pork are all good sources of iron. A 3-ounce serving of beef provides about 2.1 mg of iron, which is about 12% of the recommended daily amount.
  • Poultry: Chicken and turkey are also good sources of iron. A 3-ounce serving of chicken provides about 0.9 mg of iron, which is about 5% of the recommended daily amount.
  • Seafood: Fish and shellfish are good sources of iron. Oysters, clams, and sardines are particularly high in iron.
  • Beans: Many types of beans, including kidney beans, black beans, and chickpeas, are good sources of iron. A cup of cooked beans provides about 2.5 mg of iron, which is about 14% of the recommended daily amount.
  • Lentils: Lentils are a good source of iron. A cup of cooked lentils provides about 6.6 mg of iron, which is about 37% of the recommended daily amount.
  • Tofu: Tofu is a good source of iron, especially when it is made with calcium sulfate. A 1/2 cup serving of tofu provides about 3.4 mg of iron, which is about 19% of the recommended daily amount.
  • Nuts: Many types of nuts, including cashews, almonds, and peanuts, are good sources of iron. A 1-ounce serving of cashews provides about 1.9 mg of iron, which is about 11% of the recommended daily amount.
  • Seeds: Many types of seeds, including pumpkin seeds and sesame seeds, are good sources of iron. A 1-ounce serving of pumpkin seeds provides about 4.2 mg of iron, which is about 23% of the recommended daily amount.
  • Whole grains: Many types of whole grains, including quinoa, brown rice, and oatmeal, are good sources of iron. A cup of cooked quinoa provides about 2.8 mg of iron, which is about 15% of the recommended daily amount.
  • Dark chocolate: Dark chocolate is a good source of iron. A 1-ounce serving of dark chocolate provides about 2.4 mg of iron, which is about 13% of the recommended daily amount.
  • Spinach: Spinach is a good source of iron. A cup of cooked spinach provides about 6.4 mg of iron, which is about 36% of the recommended daily amount.
  • Broccoli: Broccoli is a good source of iron. A cup of cooked broccoli provides about 1 mg of iron, which is about 6% of the recommended daily amount.
  • Kale: Kale is a good source of iron. A cup of cooked kale provides about 1.2 mg of iron, which is about 7% of the recommended daily amount.
  • Swiss chard: Swiss chard is a good source of iron. A cup of cooked Swiss chard provides about 4 mg of iron, which is about 22% of the recommended daily amount.
  • Bok choy: Bok choy is a good source of iron. A cup of cooked bok choy provides about 1.8 mg of iron, which is about 10% of the recommended daily amount.
  • Beet greens: Beet greens are a good source of iron. A cup of cooked beet greens provides about 1.1 mg of iron, which is about 6% of the recommended daily amount.
  • Artichokes: Artichokes are a good source of iron. A medium-sized artichoke provides about 1.4 mg
  • aAsparagus: Asparagus is a good source of iron. A cup of cooked asparagus provides about 1.8 mg of iron, which is about 10% of the recommended daily amount.
  • Mushrooms: Many types of mushrooms, including white button mushrooms and shiitake mushrooms, are good sources of iron. A cup of cooked white button mushrooms provides about 1.3 mg of iron, which is about 7% of the recommended daily amount.
  • Prunes: Prunes are a good source of iron. A cup of pitted prunes provides about 3.2 mg of iron, which is about 18% of the recommended daily amount.
  • Raisins: Raisins are a good source of iron. A cup of raisins provides about 4.6 mg of iron, which is about 26% of the recommended daily amount.
  • Apricots: Dried apricots are a good source of iron. A cup of dried apricots provides about 4.2 mg of iron, which is about 23% of the recommended daily amount.
  • Watermelon: Watermelon is a good source of iron. A wedge of watermelon provides about 1.8 mg of iron, which is about 10% of the recommended daily amount.
  • Tomato paste: Tomato paste is a good source of iron. A 1/4 cup serving of tomato paste provides about 1.2 mg of iron, which is about 7% of the recommended daily amount.
  • Fortified cereals: Many types of breakfast cereals are fortified with iron. Check the label to see how much iron is in each serving.
  • Fortified tofu: Some types of tofu are fortified with iron. Check the label to see how much iron is in each serving.
  • Fortified bread: Some types of bread are fortified with iron. Check the label to see how much iron is in each serving.
  • Fortified milk: Some types of milk are fortified with iron. Check the label to see how much iron is in each serving.
  • Fortified orange juice: Some types of orange juice are fortified with iron. Check the label to see how much iron is in each serving.
  • Fortified baby food: Many types of baby food are fortified with iron. Check the label to see how much iron is in each serving.

In conclusion, consuming foods that are rich in iron is crucial for maintaining good health and preventing iron deficiency. The body needs iron to produce red blood cells and carry oxygen to all parts of the body. A varied and balanced diet that includes a variety of iron-rich foods, such as red meat, poultry, fish, beans, dark leafy greens, nuts, and fortified foods, can help you meet your daily iron requirements. However, it's important to note that excessive iron intake can also be harmful to health, so it's essential to consume iron in moderation and consult a healthcare provider before taking iron supplements.