Iron plays a number of critical roles in the body, which makes iron-rich foods an essential part of any balanced diet. Fortunately, plenty of great iron-rich foods fit into all kinds of eating plans, from low-carb to plant-based.
“Most well known is that iron is a key component of red blood cells and helps transport oxygen from your lungs to the rest of the body,” says Sarah Gold Anzlovar, RDN, a Boston-based nutritionist in private practice.
Iron deficiency is one of the most common nutritional deficiencies globally — especially among children and pregnant women. It affects up to 14 percent of all people in the United States. Nearly one-third of Americans may have undiagnosed iron deficiency anemia, according to a recent study.
Iron deficiency anemia makes it difficult for your red blood cells to deliver oxygen, according to the Mayo Clinic. As a result, you may feel tired, weak, and lightheaded.
Needless to say, it’s vitally important to get enough iron in your diet. Read on to learn about some of the best healthy, iron-rich foods.
How Much Iron Do You Need per Day?
Here’s how much iron different groups of people need per day, according to the National Institutes of Health Office of Dietary Supplements:
- Nonpregnant women ages 19 to 50: 18 milligrams (mg)
- Pregnant women: 27 mg
- Women age 51 and older: 8 mg
- Men age 19 and older: 8 mg
- Infants and children: 7 to 15 mg, depending on age
Avoid Consuming Too Much Iron
The Office of Dietary Supplements cautions against taking in more than 45 mg of iron per day if you are a teenager or adult, or more than 40 mg per day among those ages 13 and younger. High doses of iron supplements, especially on an empty stomach, can cause gastrointestinal issues like abdominal pain, diarrhea, and vomiting. In some cases — particularly in extremely high doses — iron pills can even cause more serious side effects such as ulcers or organ failure.
Heme vs. Non-Heme Iron: What’s the Difference?
“There are two types of iron: heme iron from animal sources and non-heme iron from plant sources,” says Frances Largeman-Roth, RD, a nutritionist and the author of Eating in Color: Delicious, Healthy Recipes for You and Your Family, based in the greater New York City area. The Office of Dietary Supplements notes that meat, poultry, and seafood contain both heme and non-heme iron.
Heme iron is more easily absorbed by the body than plant-based non-heme iron, according to Cleveland Clinic. This means it can be beneficial to get both types of the nutrient in your diet, Largeman-Roth adds. The Office of Dietary Supplements suggests that vegetarians and vegans who don’t eat meat, poultry, or seafood aim for nearly twice as much iron per day. Talk to your doctor or a dietitian about how much iron you need based on your individual circumstances.
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15 Plant-Based Foods That Contain Iron
Getting enough iron is difficult for some who choose to eat a plant-based diet. Here are some foods to add to your rotation!
1
Eggs, Red Meat, Liver, and Giblets Are Top Sources of Heme Iron
According to the U.S. Department of Agriculture (USDA), in addition to some non-heme iron, many animal proteins contain heme iron: 4 ounces (oz) of raw 93 percent lean ground beef provides 2.2 mg, making it a good source. Other examples include eggs (1.7 mg in two large eggs), turkey (1.2 mg per 3 oz of cooked dark-meat turkey with skin), and pork loin (just over 0.5 mg per 4 oz raw).
Organ meats like liver and giblets are especially rich in iron. For example, 113 grams (g), or about 4 oz, of raw chicken giblets have 6.1 mg of iron, making it an excellent source. Meanwhile, just 1 oz of raw pork liver comes packed with 6.6 mg of iron. If your cholesterol is high or if you are pregnant, avoid liver. Cleveland Clinic notes that liver is high in cholesterol (1 oz of pork liver contains 85.3 mg of cholesterol), and eating liver is linked to possible congenital disorders due to its high vitamin A content.
2
Oysters, Mussels, and Clams Are Rich Sources of Iron
Go ahead and splurge on the seafood appetizer — it comes with a generous side of iron! Bivalve mollusks like clams, mussels, and oysters are loaded with this important nutrient. Six medium raw oysters deliver 4.9 mg of iron, making them a good source, per the USDA. They are also an excellent source of zinc (31.8 mg) and vitamin B12 (13.6 micrograms).
Zinc helps the immune system fend off viruses and bacteria. Meanwhile, vitamin B12 helps keep nerve and blood cells healthy.
If oysters, mussels, and clams aren’t on your regular menu, some more common seafood choices, such as tuna, shrimp, and sardines, have some iron as well, according to Cleveland Clinic. For example, one 5.8-ounce can of light tuna in water has 2.5 mg of iron, per the USDA.
3
Chickpeas Are a Vegetarian-Friendly Iron Powerhouse
If you don’t eat meat or fish, not to worry. There are plenty of healthy plant-based sources of iron. Chickpeas, a type of legume, provide 1.5 mg of iron per cup (canned and rinsed), per the USDA. They also deliver lean plant-based protein — 10.7 g per cup, to be exact.
Chickpeas, also called garbanzo beans, are a tasty addition to salads, soups, and pasta dishes. They also work well in wraps and veggie burgers, or you can roast and season them for a snack. If you’re not a fan of the texture, puree the chickpeas to make homemade, iron-rich hummus.
Adding lemon juice to your hummus will increase the snack’s vitamin C content and help your body absorb the non-heme iron in the legumes more easily. When you eat an iron-rich food at the same time as a vitamin C–rich food, you enhance your body’s ability to absorb the iron, according to the Mayo Clinic.
4
Fortified Breakfast Cereals Can Be Packed With Iron
Is a bowl of cereal your breakfast of choice? The Mayo Clinic recommends opting for a fortified version to start your day with a dose of iron. Check the nutrition label for the amount of iron per serving. (And be sure to choose a product with minimal added sugar.)
For instance, a ½-cup serving of Grape Nuts contains 16 mg of iron, making it a great source. Original (unsweetened) Cheerios is another option, with about 8.1 mg of iron in a 1-cup serving. Some types of cereals are also good sources of fiber, a common characteristic of fortified cereals, which have added vitamins and minerals. Typically, whole-grain cereals contain more fiber than those made primarily with refined carbohydrates. Dietary fiber can help relieve constipation and lower your odds of developing diabetes, heart disease, and certain types of cancer, per the Mayo Clinic.
5
Pumpkin Seeds May Be Small, but They Have Lots of Iron
Don’t underestimate these crunchy little seeds: A 1 oz (about ¼ cup) serving of shelled raw pumpkin seeds contains 2.5 mg of iron, per the USDA. Pumpkin seeds provide a reliable iron source that you can add to a variety of dishes. Toss the seeds into your homemade trail mix or your favorite bread or muffin recipes. You can also use them as a crunchy topping for yogurt, cereal, or salad. You may even want to try them on their own for a quick, healthy snack — 1 oz packs contain 9 g of protein. Win-win!
6
Edamame Is Filled With Iron and Other Essential Nutrients
A common sushi sidekick, a cup of edamame contains about 3.5 mg of iron, per the USDA. These immature soybeans are also an excellent source of copper, which helps keep blood vessels and the immune system healthy, according to the Office of Dietary Supplements. One cup of edamame is an excellent source of magnesium and fiber, and provides 18.5 g of plant-based protein, as well.
Largeman-Roth recommends including edamame in stir-fries or making a dip. Soybeans are a tasty addition to pasta dishes, too, or you can simply enjoy them on their own, steamed and sprinkled with a little sea salt.
7
Prepare Black Beans With Vitamin C–Rich Veggies for an Iron Win
One cup of boiled black beans serve up 3.6 mg of iron, per the USDA, making them another rich source of this essential nutrient. To rev your iron absorption, pair them with healthy fare such as pineapple, lime or lemon juice, mango, bell peppers, broccoli, or cauliflower, which are high in vitamin C.
Add beans to a salad, puree them into a dip to eat with raw veggies, or toss them into a stir-fry. The recipe possibilities for a can of black beans are endless. And if you’re looking for more variety, other beans, such as lima, kidney, and fava, also contain iron.
8
Lentils Are Another Legume With Lots of Iron
Lentils, a staple of the Mediterranean diet along with chickpeas, are another iron-rich legume. Cooked lentils are an excellent source of the mineral, with about 6.6 mg per cup, according to the USDA.
They also offer 17.9 g of protein and 15.6 g of fiber per cup, making them a rich source of both. In addition to the benefits mentioned above, fiber may help lower cholesterol and stabilize your blood sugar, according to the Centers for Disease Control and Prevention.
Lentils are an extremely versatile ingredient in the kitchen — they’re a great addition to everything from soups and salads to burgers and chili.
9
Spinach, Eaten Either Cooked or Raw, Offers Iron
No matter how you prepare it, spinach is an excellent source of iron. Per the USDA, 1 cup of this healthy green (frozen, then boiled) delivers 3.7 mg of iron, along with some protein, fiber, and vitamins such as A, K, and folate.
Spinach is a nutritional powerhouse, per Cleveland Clinic. Vitamin A supports your vision and immunity, while vitamin K is important for blood clotting, as well as bone and brain health. Meanwhile, folate is crucial for the formation of healthy red blood cells and for lowering the risk of neural tube defects.
While the leafy green sometimes gets a bad rap, especially among kids, it’s an easy ingredient to sneak into recipes undetected for a secret iron boost. “I love using sautéed spinach in vegetable lasagna,” Largeman-Roth says. “It also works well in mini frittatas, which my kids love.” If eating spinach in a dish doesn’t sound appealing, try this green mixed into a naturally sweet fruit smoothie.
Remember, as a non-heme iron source, it’s especially beneficial when paired with foods high in vitamin C.
10
Sesame Seeds Taste Nutty — and Have a Kick of Iron
“Sesame seeds have a wonderful nutty taste and are a source of iron,” Largeman-Roth says. The seeds contain some iron — 1.3 mg per tablespoon, per the USDA — and offer a slew of other essential nutrients, including copper, phosphorus, vitamin E, and zinc.
An easy way to incorporate the seeds into your diet is to sprinkle them on a salad: Each tablespoon will add over a milligram of iron to your daily count — and when you’re aiming for 18 mg a day, every bit counts!
The Takeaway
- Iron is an essential nutrient and a key component of red blood cells, which transport oxygen around the body.
- While iron deficiency is common — especially in women, children, and people who don’t eat meat — adding iron-rich foods to your diet can help you get enough.
- Some of the best animal sources of iron include red meat, eggs, and shellfish such as oysters and mussels, while top plant-based sources of iron include lentils, fortified cereals, and spinach.
- It’s always best to check with your doctor or a dietitian before making any major changes to your diet, especially if you have a health condition.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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