Iron rich foods

Increasing your consumption of iron-rich foods must not be too tough. All it takes is for you to understand which of the foods you eat are rich in iron, and start planning your meals accordingly. Regretfully, the degree of most people’s understanding, when it comes to iron and iron-abundant foods, is simply too limited.

Which foods are highest in iron?

For a quick continue reading where to begin you can read our article on Foods with an Iron Punch, however here we’ll provide a far more in-depth summary of the best iron Rich Foods complete with their Iron content.

The data has been drawn out from the USDA National Nutrient Database for Requirement Reference Release 22 from September 2009 which contains all the dietary data for well over 7,000 food products. You can’t simply download the database and do a fast sorting on Iron content to provide you with the finest Iron Rich Foods. In fact, you can, but the problem is that the list you get will not be really valuable in your life as the leading items would be things like freeze-dried parsley, dried thyme, beluga meat, cumin seed, and all kinds of other foods you would not consume in big sufficient quantities to help you pack up on Iron.

We have done the hard work for you and have actually carefully reviewed the USDA database and compiled this list of the Leading 50 Iron Rich Foods and have listed them by category so you know that when you consume meat what meat to pick when you buy vegetables what to put in your shopping cart and when you require a quick snack what can assist you enhance your iron intake in simply a few minutes.

What are the 50 highest foods in iron?


This list is not a complete list of the iron content of all possible food products – if you do not see it here it just indicates it isn’t particularly high in Iron.

Eat these Iron iron-rich foods, combine them with Iron Absorption Enhancers, avoid Iron Absorption Inhibitors and you’ll be well on your way to improving your Iron levels and eliminating those Low Iron Signs!

Breakfast Cereals

Prepared breakfast cereal is among your best bets to boost your Iron intake and below is a list of a few of them. As you can see eating simply a single serving of these will offer you around 18 mg of Iron, however, remember that the normal absorption rate of a healthy adult is just roughly 10% to 15% of dietary iron. So consume a glass of Orange juice with your cereal to increase your absorption. Bear in mind that the last 2 items in this list are dry, i.e. prior to you having included milk or water in them!

  • Ralston Enriched Bran Flakes: 27 mg/cup
  • Kellog’s Total Oat Bran Flakes: 25 mg/cup
  • General Mills Multi-Grain Cheerios: 24 mg/cup
  • Kellog’s All-Bran Total Wheat Flakes: 24 mg/cup
  • Malt-O-Meal, plain, dry: 92 mg/cup
  • Cream of Wheat, instant, dry: 51 mg/cup


Red meat is high up on iron and it is available in the heme form your body most easily absorbs; usually, 15% to 35% of heme iron is soaked up by your body. Organ meats are the very best sources of iron within the meat category and of these liver is most likely the most popular so we’ve included it in the list since we don’t know too many people who’ll eat spleen or lungs we have actually left out these kinds of organs. But really great if you like liver then go for goose liver pricey! or at least choose pork liver rather than beef liver. When you select red meat in your diet include some less basic alternatives like Emu, Ostrich, or Duck rather than beef.

  • Goose liver, raw: 31 mg/ 100g
  • Pork liver, prepared: 18 mg/ 100g
  • Chicken liver, cooked: 13 mg/ 100g
  • Lamb liver, prepared: 10 mg/ 100g
  • Beef liver, prepared: 7 mg/ 100g
  • Emu, cooked: 7 mg/ 100g
  • Ostrich oyster, cooked: 5 mg/ 100g
  • Quail meat, raw: 5 mg/ 100g
  • Duck breast, raw: 5 mg/ 100g
  • Beef, steak, cooked: 4 mg/ 100g
  • Beef, ground, cooked: 3 mg/ 100g

Fish and Shellfish

Fish is rarely thought about as a good source of iron and most finfish are indeed not, only oily fish like mackerel and sardines offer you a decent quantity of iron. So when you wish to eat fish, select oily fish which provides you the most iron and is high in omega-3 too. Specifically, clams think clam chowder when you add shellfish into the equation suddenly we discover some of the finest Iron Rich Foods you can discover. A fast comparison with the meat category shows that octopuses or cuttlefish beat all the routine meats in terms of iron material and are just outshined by the liver. So, it’s time to add some stir-fried squid to your weekly menu.

  • Clams, canned, drained pipes solids: 28 mg/ 100g
  • Clams, cooked: 28 mg/ 100g
  • Fish caviar, black and red: 12 mg/ 100g
  • Cuttlefish, prepared: 11 mg/ 100g
  • Octopus, cooked: 10 mg/ 100g
  • Oyster, medium-sized, prepared: 10 mg/ 100g
  • Anchovy, canned in oil: 5 mg/ 100g
  • Shrimp, prepared: 3 mg/ 100g
  • Sardine, canned in oil: 3 mg/ 100g
  • Mackerel, cooked: 2 mg/ 100g


Veggies are an important part of your diet plan, filled with necessary nutrients and most people don’t consume enough of them, but when it concerns Iron most veggies are not too hot. If you choose your vegetables carefully then can use vegetables to help you improve your iron levels, specifically if you include some iron absorption enhancers in your diet plan as the non-heme iron in veggies is not quickly taken in by your body. Vegetables in the Top 50 Iron Rich Foods consist of numerous beans, potato skins, tomatoes, and green leafy veggies like spinach, chard, and parsley. Chili con carne, which combines meat, kidney beans, and tomato sauce, makes an outstanding Iron Rich Recipe, and so does a white bean salad with a lot of fresh parsley and a light vinaigrette.

  • Mushrooms, morel, raw: 12 mg/ cup
  • Tomatoes, sun-dried: 5 mg/ cup
  • Potato skins baked: 4 mg/ skin
  • Parsley, raw: 4 mg/ cup
  • Soybeans boiled: 9 mg/ cup
  • Spinach, boiled, drained: 6 mg/ cup
  • Tomato sauce, canned: 9 mg/ cup
  • Lentils, boiled: 7 mg/ cup
  • Hearts of palm, canned: 5 mg/ cup
  • White Beans, canned: 8 mg/ cup
  • Kidney beans, boiled: 5 mg/ cup
  • Chickpeas, boiled: 5 mg/ cup
  • Pinto Beans, frozen, boiled: 3 mg/ cup
  • Lima beans, boiled: 4 mg/ cup
  • Hummus, commercial: 6 mg/ cup
  • Swiss Chard, boiled, sliced: 4 mg/ cup
  • Asparagus, canned: 4 mg/ cup
  • Chickpeas, canned: 3 mg/ cup
  • Tomatoes, canned: 3 mg/ cup
  • Sweet potato, canned, mashed: 3 mg/ cup
  • Endive, raw: 4 mg/ head

Seeds and nuts


Seeds and nuts are excellent Iron Rich Foods in that they have a quite high iron content and are so versatile that you can eat them in lots of ways. Pumpkin seeds and sunflower seeds can be easily toasted and included in a salad for a good crunch and an iron boost.

  • Sesame seeds, whole, dried: 21 mg/cup
  • Pumpkin seeds and squash seed kernels, dried: 11 mg/cup
  • Sunflower seed kernels, toasted: 9 mg/cup
  • Cashew nuts, dry roasted, halves, and whole: 8 mg/cup
  • Pistachio nuts, dry roasted: 5 mg/cup
  • Almonds, entire kernels, blanched: 5 mg/cup


Fresh fruit is not abundant in Iron, but dried fruit like prunes, peaches, or apricots are excellent Iron Abundant Snacks to eat in between meals or to add to numerous dishes. Something you must remember about fresh fruit is that most of it includes a great deal of Vitamin C and given that Vitamin is an Iron Absorption Enhancer consuming fresh fruit or veggies high in Vitamin C with your meal can considerably increase the quantity of iron your body actually takes in.

  • Apricots, dehydrated low-moisture: 8 mg/cup
  • Peaches, dehydrated low-moisture: 6 mg/cup
  • Prunes, dehydrated low-moisture: 5 mg/cup
  • Olives, canned jumbo: 0.3 mg/ olive
  • Currants, dried: 5 mg/cup
  • Apricots, dried, sulfured, raw: 4 mg/cup
  • Blueberries, canned: 7 mg/cup

Iron Rich Snacks

Apart from the nuts and dried fruit, there are easy and fast Iron Abundant Treats that you can simply buy in the supermarket and use as an immediate Iron Booster. Below or some examples, but if you’re preparing to purchase some bars or beverages then you need to remember to examine the nutrition labels on the real items you buy as the real Iron content can differ greatly from brand to brand name and even from item to the product within the very same brand.

  • Nestle Supligen, canned supplement beverage 9 mg/ can
  • Snickers Marathon Honey Nut Oat Bar: 8 mg/ bar
  • Snickers Marathon Double Chocolate Nut Bar 8 mg/ bar
  • Snickers Marathon Multigrain Crunch Bar: 8 mg/ bar
  • Pretzels, soft: 6 mg/ large
  • Path mix, routine: 3 mg/ cup


Dairy products are low in Iron, however, do include a great deal of calcium, and calcium has actually been understood to serve as an Iron Absorption Inhibitor so you should try and consume calcium-rich foods separate from your Iron Rich Foods as much as possible. Eggs are not too expensive in Iron, but egg yolks are excusable and if you can discover fresh goose eggs they might be utilized in a terrific Iron Rich Breakfast!

  • Goose Egg, whole: 5 mg/ egg
  • Egg yolk, raw: 7 mg iron/ cup
  • Egg, scrambled: 3 mg iron/ cup

Unfortunately, the extent of most individuals’ understanding, when it comes to iron and iron-abundant foods, is simply too limited.

You can’t just download the database and do a fast sorting on Iron content to offer you the best Iron Rich Foods. As you can see consuming just a single serving of these will provide you with around 18 mg of Iron, but bear in mind that the typical absorption rate of a healthy adult is just roughly 10% to 15% of dietary iron.

If you select your veggies carefully then can use vegetables to help you improve your iron levels, particularly if you include some iron absorption enhancers in your diet as the non-heme iron in vegetables is not easily absorbed by your body. Seeds and nuts are fantastic Iron Rich Foods in that they have a pretty high iron material and are so versatile that you can eat them in many ways.

YouTube video

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *