What are the foods that are high in iron?

Iron is an essential mineral that helps in the formation of red blood cells, which carry oxygen throughout the body. A deficiency of iron can lead to fatigue and anemia. So, it’s important to include iron-rich foods in your diet. Here are some of the best sources!

Dark Chocolate – One Of The Unexpected Sources

Yes! You read that right – dark chocolate is a great source of iron! It contains 3.3 milligrams (mg) of iron per ounce (28 grams). Don’t go crazy and over-indulge though because too much sugar isn’t good for you either.

Legumes – There Is More To Them Than Meets The Eye

Legumes such as lentils, chickpeas, kidney beans, navy beans and black beans are hassle-free comfort foods with high levels of iron, protein and fiber. For example:

  • Lentils have about 6.6 mg per cup cooked
  • Chickpeas have nearly 5 mg per cooked cup

These delicious meals are easy on your wallet too.

Quirky Other Vegetables High In Iron Too!

It’s not just meat or gut-wrenching spinach dishes that offer up healthy doses; vegetables like sweet potatoes & broccoli pack so many health benefits down each fibre they’re simply amazing contributors for getting more iron into your system:

  • Sweet Potatoes contain almost half a gram (.47 g) in a medium-sized potato.
  • Broccoli has around one milligram (1mg) per head

Don’t forget you can also find this moreish nutrient present in pumpkin seeds or sesame derived Tahini paste along with other hidden gems within plant-based diets.

Meat-Based Diets – Something Vegetarians Were Trying To Keep Hidden From Us

If you love carnivorous living no need to worry there as meats have been hailed since time began as go-to food sources for strength and all things manly. The following are some of the meat lovers’ favorites:

  • Beef liver (a popular delicacy) – has 4mg per slice
  • Steak – four ounce cut which brings around 2mg.
  • Chicken thighs is a super tasty replacement if you’re not into red meat, containing about one mgapiece

The above should be consumed in moderation because meats contain saturated fat too; a diet heavy in meat products can lead to health risks.

Seafood And The Search For Deliciousness Grows On

If you’re a huge fan of sushi and seafood then welcome to your passion being embedded with this supplement! Whether it’s seared or grilled here’s what makes them crunchy goodies:

  • Clams have approx. 28mg each amongst the many flavours they offer
  • You’re looking at an average of around three mg for six oysters eaten raw
  • A three ounce serving of canned tuna boasts approximately half milligram each making it an excellent choice for on-the-go meals.

Bear in mind that large fish species such as marlin, king mackerel etc have high volumes of mercury so avoid these exposed choices.

Include Vitamin C Rich Foods Too!

It’s important to note that Iron from plants tends to reserve better when paired with vitamin C. Vitamin C helps absorb iron more efficiently making tea and coffee less compatible prime examples:

Here are some vitamin-C-rich foods worth throwing into the mix:

  1. Bell peppers
  2. Citrus fruits such as oranges, lemons & grapefruits
  3. Kiwi fruit
  4. Berries suh as strawberries and raspberries

To get the most out of them try eating fresh rather than processed options where possible.


With that delicious list over finally we see there are plenty iron-rich options readily available whether lean towards plant-based lifestyles or tend more towards consumption of meat products. So now get planning and mix-n-match for your daily meals loaded with iron, whilst feeling great about getting nutritional goodness into you!