21 Foods High in Iron

2. Red Meat

Red meat is one of the richest sources of iron you can eat. It contains heme iron, which your body absorbs more easily than the iron found in plant foods. This makes it a strong option if you need to raise your iron levels or prevent iron deficiency anemia.

Common choices include beef, lamb, and pork. Lean cuts provide iron along with protein, zinc, and B vitamins. These nutrients help your body make red blood cells, which carry oxygen through your blood. A 3-ounce serving of cooked beef can provide a significant portion of your daily iron needs.

Adult men need about 8.7 mg of iron per day. Women ages 19 to 49 need about 14.8 mg per day, and needs may be higher during heavy menstrual periods. Pairing red meat with vitamin C-rich foods such as beans or leafy greens can improve iron absorption.

3. Broccoli

Broccoli gives you a small but helpful amount of iron, especially for a plant food. One cup of cooked broccoli provides about 1 milligram of iron. While that amount is lower than meat, it still adds to your daily intake when you include it in meals on a regular basis.

This vegetable also contains vitamin C, which helps your body absorb non-heme iron from plant foods. Eating broccoli with beans, lentils, or whole grains can improve how much iron your body uses. This can be helpful if you are trying to prevent low iron levels.

Broccoli also provides fiber, vitamin K, and folate. These nutrients support blood health and normal cell growth. Steaming, roasting, or stir-frying broccoli keeps its texture firm. Light cooking helps preserve nutrients. Pairing it with iron-rich foods such as lentils or fortified grains can help you build a balanced meal.

4. Dark Chocolate

Dark chocolate gives you iron along with a rich flavor. Choosing dark chocolate with 70% to 85% cocoa provides about 3 milligrams of iron in a 1-ounce serving. That equals around 15% of your daily iron needs, depending on your age and sex.

The iron in dark chocolate is non-heme iron from plant sources. Your body absorbs this type less easily than iron from meat. Eating dark chocolate with foods high in vitamin C, such as strawberries or citrus fruit, can improve absorption and help lower the risk of iron deficiency. Dark chocolate also contains fiber, copper, and magnesium. These nutrients support digestion, energy production, and muscle function. It also provides antioxidants that help protect cells from damage.

Because dark chocolate is also high in calories and fat, moderate portions such as about 1 ounce at a time can help balance intake. It may also contain small amounts of caffeine, which can affect sleep or sensitivity in some people. Choosing products with lower added sugar can support overall health while still providing iron.

5. Quinoa

Quinoa is a plant-based food that gives you a steady source of iron. One cup of cooked quinoa provides about 2 to 3 milligrams of iron. This makes it a helpful choice if you do not eat meat or if you want more variety in your meals.

Quinoa contains non-heme iron, which your body absorbs less easily than iron from animal foods. Pairing it with foods high in vitamin C can improve absorption. Adding bell peppers, tomatoes, citrus fruits, or strawberries to your plate can help your body use more of the iron and lower the risk of iron deficiency anemia. This grain-like seed also provides protein, fiber, and several vitamins and minerals.

Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen. Low iron levels can lead to fatigue and weakness. Quinoa is also a complete protein, meaning it contains all essential amino acids, which can support overall nutrition when following a plant-based diet. Quinoa cooks in about 15 minutes and works well in salads, soups, side dishes, or breakfast bowls.

6. Wild Fish

Wild fish gives you heme iron, a form your body absorbs well. Heme iron comes from animal foods and is easier for your body to use than the iron found in plants. This makes wild fish a helpful option if you need to raise low iron levels.

Oily fish such as sardines, mackerel, herring, and pilchards contain useful amounts of iron. Tuna and salmon also add iron to your diet. A 3-ounce serving of many wild fish provides about 1 to 2 milligrams of iron, depending on the type and source. Fish also provides protein, which helps build and repair tissues.

Many wild fish contain omega-3 fats that support heart and brain health and may lower the risk of heart disease. Grilling, baking, or pan-cooking helps retain nutrients. Pairing fish with foods high in vitamin C, such as tomatoes or citrus fruit, can improve iron absorption.

7. Baked Potato

A baked potato gives you a simple plant source of iron. One medium baked potato with the skin provides a modest amount of non-heme iron. Your body absorbs this type less easily than iron from meat, but it still adds to your total intake and can help prevent low iron levels.

Iron absorption improves when the potato is eaten with foods rich in vitamin C. Toppings such as tomato salsa, steamed broccoli, or sweet peppers can help your body use more of the iron. This can lower the risk of iron deficiency over time.

Much of the iron is in the skin, so keeping the skin on is important. Washing the potato well and baking it whole helps retain nutrients. A baked potato also provides fiber, potassium, and vitamin C. Choosing simple toppings such as plain Greek yogurt, beans, or a small amount of cheese helps control added fat and salt.

8. Pumpkin Seeds

Pumpkin seeds are a small but rich source of iron. A one-ounce serving, about a small handful, provides around 2 to 2.5 milligrams of iron. This can help you meet daily iron needs, especially if you follow a plant-based diet or want to prevent iron deficiency.

The iron in pumpkin seeds is non-heme iron from plant sources. Your body absorbs this type less easily than iron from meat. Eating pumpkin seeds with foods high in vitamin C, such as citrus fruits, strawberries, or tomatoes, can improve absorption and help your body use more of the iron.

Pumpkin seeds also contain protein, fiber, and healthy fats. They provide magnesium and zinc, which support nerve and immune health. Adding them to salads, yogurt, oatmeal, smoothies, or trail mix makes meals more filling.

9. Chicken Liver

Chicken liver gives you a large amount of iron in a small serving. A 3-ounce portion provides a high share of your daily iron needs. This supports red blood cell production and helps carry oxygen through your blood. It can help treat or prevent iron deficiency anemia.

The iron in chicken liver comes from animal sources and is absorbed easily. This means iron levels can rise with smaller portions compared to many plant foods. Chicken liver also provides vitamin A for vision and immune health, vitamin B12 for nerves and blood cells, folate for new cell growth, and protein for muscle repair.

Chicken liver can be cooked in a pan with onions, blended into spreads, or added to rice dishes. Cooking it fully until it is no longer pink inside reduces the risk of foodborne illness. Eating it in moderate amounts is important because high vitamin A intake over time can cause health problems, especially during pregnancy.

10. Cashews

Cashews give you a plant-based source of iron along with healthy fats and protein. One ounce, or about a small handful, provides around 1 to 2 milligrams of iron. This iron is non-heme iron, which your body absorbs less easily than iron from meat.

Iron absorption can improve when cashews are paired with foods rich in vitamin C. Adding them to a salad with bell peppers or eating them with fruit such as oranges or strawberries can help your body use more of the iron. This may lower the risk of iron deficiency over time.

Cashews also provide magnesium, zinc, and copper, which support muscle and immune health and energy use. Eating them as a snack, mixing them into trail mix, or blending them into sauces are simple options. Roasted or unsalted varieties can be chosen to reduce added sodium, depending on your needs.

11. Dried Thyme

Dried thyme may look small and simple, but it contains a high amount of iron for its size. One tablespoon of dried thyme can provide a noticeable boost to your daily iron intake. Because it is dried, the nutrients are more concentrated than in fresh thyme.

The iron in thyme is non-heme iron from plant sources. Your body absorbs this type less easily than iron from meat. Adding thyme to meals that include foods rich in vitamin C, such as bell peppers or tomatoes, can improve absorption and help lower the risk of iron deficiency.

Thyme is usually used in small amounts, but the iron can add up over time. Sprinkling it on roasted vegetables, chicken, fish, soups, or beans is simple. Mixing it into marinades or salad dressings also works well. Herbs like thyme add flavor and nutrients without many extra calories.

12. Blackstrap Molasses

Blackstrap molasses is a thick, dark syrup made during the final step of sugar cane processing. It has a strong, slightly bitter taste. Unlike refined sugar, it still contains minerals, including iron, because more nutrients are retained after processing.

One tablespoon provides a small but useful amount of iron. This can help increase iron intake, especially if you eat little or no meat. The iron in blackstrap molasses is non-heme iron from plant sources, which your body absorbs less easily than iron from animal foods.

Iron absorption can improve when blackstrap molasses is paired with foods high in vitamin C. Mixing it into warm water with lemon juice or adding it to oatmeal with berries are simple options. It also contains calcium, potassium, and magnesium, which support bone and muscle function.

13. Lentils

Lentils are a strong plant source of iron. One cup of cooked lentils provides about 6 to 7 milligrams of iron. That amount covers a large share of the daily iron many adults need and can help prevent iron deficiency anemia.

Lentils contain non-heme iron from plant foods. Your body absorbs this type less easily than iron from meat. Eating lentils with foods high in vitamin C, such as tomatoes, bell peppers, or citrus fruits, can improve absorption and help your body use more of the iron.

Lentils also provide protein, fiber, folate, and potassium. Fiber supports healthy digestion and helps you feel full longer. Lentils work well in soups, stews, salads, and grain bowls. Red lentils soften quickly in thick soups, while green and brown lentils hold their shape better in salads.

14. Kidney Beans

Kidney beans give you a solid plant source of iron. One cup of cooked kidney beans provides about 3 to 4 milligrams of iron, along with protein and fiber. This can help support healthy iron levels and lower the risk of iron deficiency anemia.

Your body absorbs iron from plant foods at a lower rate than from meat. Pairing kidney beans with foods high in vitamin C, such as tomatoes, bell peppers, or citrus fruits, can improve absorption. Kidney beans also provide fiber for digestion, plant protein for muscle repair, folate for red blood cells, and potassium for fluid balance.

The fiber in kidney beans helps you feel full longer and supports steady energy during the day. Kidney beans work well in chili, soups, salads, or grain bowls. Cooking dried beans thoroughly helps reduce the risk of stomach upset, since undercooked kidney beans can be hard to digest. Rinsing canned beans under water can help lower sodiumcontent.

15. Black Beans

Black beans give you a strong plant-based source of iron. One cup of cooked black beans provides about 3 to 4 milligrams of iron. Iron helps your body make red blood cells and carry oxygen, and enough intake can prevent iron deficiency anemia.

Your body absorbs plant iron, called non-heme iron, less easily than iron from meat. Eating black beans with foods high in vitamin C, such as tomatoes, bell peppers, or lemon juice, can improve absorption and help your body use more of the iron.

Black beans also contain fiber, protein, potassium, and folate. Fiber supports healthy digestion, and protein helps build and repair tissues. Soaking dried beans before cooking can help improve digestibility and reduce compounds that may interfere with nutrient absorption. Black beans can be added to salads, soups, stews, tacos, burritos, spreads, or dips.

16. Tahini

Tahini is a smooth paste made from ground sesame seeds. It is a key ingredient in hummus, and it also works well on toast or in sauces and dressings. Tahini provides a plant-based source of iron along with healthy fats and protein.

One tablespoon of tahini contains a small but useful amount of iron. While it does not provide as much iron as red meat, it can help increase iron intake, especially in vegetarian or mostly plant-based diets. Sesame seeds also supply calcium and other important minerals.

The iron in tahini is non-heme iron from plant foods, which your body absorbs less easily than iron from animal sources. Pairing tahini with foods high in vitamin C, such as lemon juice, tomatoes, or bell peppers, can improve absorption. Sesame seeds contain natural compounds such as phytates, which may reduce iron absorption.

17. Cereals

Many breakfast cereals offer a simple way to increase iron intake. Manufacturers often add iron to these products, which makes them iron-fortified cereals. One serving of fortified cereal can supply a large share of daily iron needs. This can be helpful if a little meat is eaten. Women aged 19 to 49 require more iron each day than men, so fortified cereal can help meet those higher needs and reduce the risk of iron deficiency anemia.

Whole grain cereals such as oatmeal and bran flakes contain small amounts of natural iron and provide fiber for digestion. Iron from cereals is absorbed less easily than iron from meat. Eating cereal with vitamin C–rich fruit such as strawberries or orange slices can improve absorption. Compounds such as phytates in whole grains and calcium from milk may reduce iron absorption when eaten at the same time.

18. Raisins

Raisins are dried grapes that provide a small but useful amount of iron. A 1.5-ounce box, about a small handful, contains close to 1 milligram of iron. This iron comes from plant sources, so your body absorbs it less easily than iron from meat.

Iron absorption can improve when raisins are eaten with foods high in vitamin C. Adding them to strawberries, orange slices, or fortified cereal with fruit can help your body use more of the iron. This may lower the risk of iron deficiency anemia over time. Raisins also provide fiber, potassium, and natural sugars for quick energy.

Because they are dried, they contain more nutrients per bite than fresh grapes. Adding raisins to oatmeal, yogurt, salads, trail mix, or whole grain muffins is a simple way to enjoy them in meals or snacks. Their sticky texture can cling to teeth, so rinsing your mouth with water after eating may help maintain oral health.

19. Peas

Peas give you a steady plant-based source of iron. Green peas, split peas, and black-eyed peas all contain this mineral in moderate amounts. While they do not provide as much iron as red meat, they still help meet daily needs, especially if little or no meat is eaten.

Your body absorbs plant iron at a lower rate than iron from animal foods. Eating peas with foods high in vitamin C, such as tomatoes, bell peppers, or citrus fruits, can improve absorption. This can help your body use more of the iron and lower the risk of iron deficiency anemia. Peas also provide fiber, protein, and important vitamins.

Fiber supports digestion, and protein helps you feel full longer. Peas can be stirred into soups and stews, mixed into rice or pasta dishes, blended into thick split pea soup, or tossed into salads for added texture and nutrients.

20. Oats

Oats give you a steady source of iron, especially when whole or fortified varieties are chosen. A one-cup serving of cooked oats provides a modest amount of non-heme iron, the type found in plant foods. Fortified oat cereals may contain even more iron per serving.

Your body absorbs non-heme iron less easily than iron from meat. Eating oats with foods rich in vitamin C, such as strawberries, oranges, or kiwi, can improve absorption. Adding fruit to oatmeal can help your body use more of the iron and lower the risk of iron deficiency anemia.

Oats also contain fiber for healthy digestion, along with small amounts of protein and other minerals that support energy and muscle function. Oats can be prepared as warm oatmeal, overnight oats, or blended into smoothies for added texture and nutritional benefits.

21. Salad Leaves

Salad leaves give you a convenient way to add iron to your meals. Dark green leaves contain non-heme iron, which your body absorbs in smaller amounts than iron from meat. Pairing them with the right foods can help your body use more of the iron.

Common iron-rich salad leaves include spinach, kale, Swiss chard, collard greens, and arugula. One cup of raw spinach provides a small but useful amount of iron. Kale and collard greens also contain iron along with fiber and vitamin C, which can support iron absorption and help lower the risk of iron deficiency anemia.

Adding foods rich in vitamin C, such as tomatoes, bell peppers, or lemon juice, can improve absorption. Including animal protein like grilled chicken or salmon may also help your body use more iron from greens. Drinking black tea with meals can reduce iron absorption. Salad leaves work well in grain bowls, wraps, or side salads.