Top 10 Healthy Iron-Rich Foods




1. Spinach

  • Iron: ~2.7 mg per 100g (cooked)

  • Packed with: Vitamin C, Vitamin K, folate, and antioxidants

  • Tip: Cooked spinach provides more absorbable iron than raw, and vitamin C helps with absorption.


2. Lentils

  • Iron: ~3.3 mg per ½ cup (cooked)

  • Also high in: Protein, fiber, folate, and magnesium

  • Great for vegetarians and a solid plant-based protein source.






3. Red Meat (especially beef & lamb)

  • Iron: ~2.6 mg per 100g (in beef)

  • Contains heme iron, which is much more easily absorbed than non-heme (plant-based) iron.

  • Also rich in: B12, zinc, and protein.


4. Pumpkin Seeds

  • Iron: ~4.2 mg per ounce (28g)

  • Also contain: Magnesium, zinc, and healthy fats

  • Great as a snack, salad topper, or smoothie mix-in.






5. Tofu

  • Iron: ~3.4 mg per ½ cup

  • A versatile, plant-based protein source that also offers calcium and isoflavones (plant compounds with antioxidant effects).


6. Chickpeas (Garbanzo Beans)

  • Iron: ~2.4 mg per ½ cup (cooked)

  • Also high in: Fiber, protein, and folate

  • Try them in hummus, curries, or roasted for a snack.


7. Quinoa

  • Iron: ~2.8 mg per cup (cooked)

  • A complete protein containing all nine essential amino acids.

  • Also gluten-free and packed with fiber and magnesium.






8. Dark Chocolate (70–85% cocoa)

  • Iron: ~3.3 mg per 1 oz (28g)

  • Also rich in: Antioxidants and magnesium

  • Just go easy on portions—it's still calorie-dense.



9. Oysters (and other shellfish)

  • Iron: Up to 7–8 mg per 100g (varies by type)

  • One of the best seafood sources of heme iron

  • Also a powerhouse of zinc, B12, and healthy fats.


10. Fortified Cereals or Oats

  • Iron: Varies—can be up to 18 mg per serving (check labels)

  • Easy to pair with vitamin C-rich fruits like strawberries or oranges for better absorption.






Iron Absorption Tips

  • Pair iron-rich foods with vitamin C (like citrus, tomatoes, bell peppers) to boost absorption.

  • Avoid drinking tea or coffee with meals—they contain polyphenols that can inhibit iron absorption.

  • Heme iron (from animal sources) is absorbed more efficiently than non-heme iron (from plants)—but both can be beneficial with the right diet mix.





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