I drink my iron just as often as I eat it — juices, smoothies, teas, and even a mug of bone broth all count toward the day’s total. Below I’ve rounded up 70 iron rich drinks, from straightforward vegetable juices to fortified plant milks and fermented sippers, so you’ve got real options no matter how you eat.
Iron comes in two forms — heme iron from animal foods and non-heme iron from plants and fortified products — and your body absorbs them differently, as the NIH Office of Dietary Supplements explains. All the nutrition figures below are approximate and based on typical serving sizes; homemade recipes and store brands will vary.
Key Takeaways
- Iron rich drinks fall into two camps: non-heme sources like vegetable juices and fortified milks, and heme sources like liver broth.
- Pairing an iron-rich drink with vitamin C, like citrus or berries, helps your body absorb more of the iron.
- Fortification varies a lot by brand, so always check the label on plant milks and juices before counting on them.
- Drinks can meaningfully add to your iron intake but generally can't correct diagnosed iron-deficiency anemia on their own.
- Coffee and tea can reduce iron absorption if consumed too close to an iron-focused meal or drink.
Vegetable and Green Juices
Vegetables like spinach, beets, and kale bring non-heme iron plus vitamin C and other cofactors that can support absorption. I always keep a couple of these juices around because they’re an easy way to work greens into a day that’s otherwise short on them, and they’re a good place to start if you’re building out an iron rich foods list for yourself.
1. Spinach Juice
Approximate nutrition: about 1.5-2 mg iron per 8-ounce glass, based on juicing roughly 2 cups raw spinach leaves.
I like blending raw spinach with water and a squeeze of lemon; the vitamin C helps your body absorb the non-heme iron in the leaves.
2. Beet Juice
Approximate nutrition: roughly 1 mg iron per cup of raw beet juice, though beets are often praised more for nitrates than for iron.
Beet juice is earthy and slightly sweet; I usually cut it with apple or carrot juice to soften the flavor.
3. Kale Juice
Approximate nutrition: about 1 mg iron per cup, from roughly 2 cups packed raw kale leaves.
Kale juice is bitter on its own, so I blend it with pineapple or green apple and always add citrus for the absorption boost.
4. Swiss Chard Juice
Approximate nutrition: close to 2 mg iron per cup, based on around 2 cups raw Swiss chard.
Chard has one of the higher iron counts among leafy greens; juice it with cucumber and lime to mellow its mineral tang.
5. Carrot-Beet Juice Blend
Approximate nutrition: about 1-1.5 mg iron per 8-ounce glass, combining beet and carrot juice.
This is the blend I hand to anyone nervous about straight beet juice — the carrot sweetness makes it much easier to drink daily.
6. Celery Juice
Approximate nutrition: modest, around 0.5 mg iron per 16-ounce glass.
Celery juice isn’t a big iron source on its own, but it’s hydrating and a good base to mix with higher-iron greens like spinach.
7. Tomato Juice
Approximate nutrition: about 1 mg iron per 8-ounce glass of canned tomato juice.
Tomato juice’s natural vitamin C makes it a smart pairing for iron-rich foods eaten alongside it, not just a stand-alone source.
8. Wheatgrass Juice
Approximate nutrition: roughly 0.5-1 mg iron per 1-ounce shot, though values vary widely by source.
Wheatgrass shots are concentrated and grassy; I take mine straight or chased with orange juice for the vitamin C.
9. Parsley Juice
Approximate nutrition: about 1 mg iron per cup of tightly packed parsley juiced with water.
Parsley is punchy, so a little goes a long way — blend it into a green juice rather than drinking it solo.
10. Green Vegetable Juice Blend
Approximate nutrition: roughly 2 mg iron per 16-ounce glass, depending on the mix of greens used.
My go-to blend is spinach, kale, cucumber, and a green apple; varying the greens keeps both the iron content and flavor interesting.
Fruit Juices and Smoothies
Fruit-based drinks won’t rival red meat for iron, but a few — especially dried fruit juices — genuinely add up over a week. They’re also easy ways to work in vitamin C, which helps your body absorb the iron from other foods you eat.
11. Prune Juice
Approximate nutrition: about 3 mg iron per cup, one of the higher amounts among common fruit juices.
Prune juice is a classic recommendation for gently boosting iron, and it’s one I’ve seen suggested often in guidance on foods high in iron for pregnancy alongside other sources.
12. Pomegranate Juice
Approximate nutrition: roughly 0.3 mg iron per cup, a modest amount.
Pomegranate juice’s real draw is antioxidants and vitamin C, both of which help your body use the iron from other foods more efficiently.
13. Dried Apricot Nectar
Approximate nutrition: about 1 mg iron per cup, from concentrated dried apricots.
Apricot nectar is sweet and thick; I dilute it with sparkling water for a lighter drink that still carries the iron from the fruit.
14. Blackstrap Molasses Lemonade
Approximate nutrition: about 3.5 mg iron per tablespoon of blackstrap molasses stirred into the drink.
Blackstrap molasses is one of the most concentrated plant iron sources I know of; stir a spoonful into warm lemon water for a tangy sipper.
15. Mixed Berry Smoothie
Approximate nutrition: about 1 mg iron per 12-ounce smoothie, depending on the berries used.
Strawberries and blackberries both carry a little iron and plenty of vitamin C, which makes this smoothie a genuinely useful pairing.
16. Spinach-Banana Smoothie
Approximate nutrition: roughly 2 mg iron per 16-ounce smoothie made with a cup of raw spinach.
The banana hides the spinach flavor almost completely, which makes this my usual answer for sneaking iron into a kid’s breakfast.
17. Mango-Spinach Smoothie
Approximate nutrition: about 1.5 mg iron per 16-ounce smoothie.
Mango’s vitamin C pairs naturally with spinach’s iron, and the tropical flavor covers up any grassy taste.
18. Raisin Water
Approximate nutrition: about 1 mg iron per cup of water infused with a handful of soaked raisins.
Soaking raisins overnight and drinking the infused water is an old home remedy in some households; it’s mild but does carry a bit of iron.
19. Fig and Date Smoothie
Approximate nutrition: roughly 1.5 mg iron per 12-ounce smoothie using dried figs and dates.
Both dried figs and dates contribute iron and natural sweetness, so I use them instead of added sugar in smoothies.
20. Watermelon-Spinach Smoothie
Approximate nutrition: about 1 mg iron per 16-ounce smoothie.
Watermelon’s water content makes this a refreshing warm-weather way to work spinach into a drink without it tasting heavy.
Fortified Plant Milks and Iron-Fortified Drinks
For anyone eating a plant-based diet, fortified drinks are often the most reliable way to hit daily iron targets without relying on supplements. I always check the nutrition label, since fortification levels vary a lot between brands, and many of the same fortified products also show up in a b12 rich foods list.
21. Fortified Soy Milk
Approximate nutrition: about 1-1.5 mg iron per cup, though this varies significantly by brand.
Fortified soy milk is one of the more reliable plant-based iron sources I recommend, especially for people following guidance on iron rich foods for vegetarians.
22. Fortified Oat Milk
Approximate nutrition: roughly 1 mg iron per cup, depending on the fortification blend.
Oat milk is naturally low in iron, so check the label for added iron and calcium before relying on it as a source.
23. Fortified Almond Milk
Approximate nutrition: about 0.5-1 mg iron per cup, brand dependent.
Almond milk’s iron content comes almost entirely from fortification, so unsweetened fortified versions are the better pick.
24. Fortified Pea Protein Milk
Approximate nutrition: roughly 1.5 mg iron per cup, combining pea protein’s natural iron with fortification.
Pea milk has a bit more natural iron than most nut milks, which makes it a solid smoothie base.
25. Fortified Orange Juice
Approximate nutrition: some fortified juices add around 0.5-1 mg iron per cup; check the label since iron fortification isn’t standard.
Most orange juice is fortified with calcium or vitamin D rather than iron, so this one is worth double-checking before you count on it.
26. Iron-Fortified Infant Formula
Approximate nutrition: formulated to meet an infant’s daily iron needs per serving, typically several times higher than unfortified formula.
Pediatric guidance generally favors iron-fortified formula for infants who aren’t exclusively breastfed; a pediatrician is the right person to advise on amounts for a specific baby.
27. Iron-Fortified Breakfast Drink Mix
Approximate nutrition: many powdered breakfast drink mixes add around 4-8 mg iron per serving.
These mixes were designed decades ago specifically to close nutrition gaps, and they still do that job when stirred into milk or water.
28. Fortified Rice Milk
Approximate nutrition: about 0.5 mg iron per cup, brand dependent.
Rice milk tends to be one of the lower-iron plant milks, so I only count on it if the label confirms fortification.
29. Fortified Hemp Milk
Approximate nutrition: roughly 1 mg iron per cup with fortification.
Hemp milk has a nutty flavor that works well in savory or sweet smoothies, and fortified versions add a meaningful iron bump.
30. Iron-Fortified Meal Replacement Shake
Approximate nutrition: many bottled meal shakes provide about 4-9 mg iron per serving.
These are convenient on busy mornings, though I treat them as a supplement to real food rather than a replacement for it.
Herbal Teas and Infusions
Herbal teas won’t deliver iron the way a smoothie does, but a few brewed from iron-containing leaves and roots have a long history of use for this purpose. I still think of them as a gentle addition alongside actual foods high in iron and magnesium, not a replacement for them.
31. Nettle Leaf Tea
Approximate nutrition: dried nettle leaves contain iron, though only a small, variable amount transfers into a brewed cup.
Nettle tea has an earthy, slightly grassy taste; I steep it for a full 10 minutes to draw out more of the minerals.
32. Dandelion Root Tea
Approximate nutrition: modest iron content, generally well under 1 mg per cup.
Roasted dandelion root tea tastes a bit like coffee and is a pleasant low-caffeine swap in the afternoon.
33. Yellow Dock Tea
Approximate nutrition: traditionally used for its iron content, though a brewed cup provides only a small, variable amount.
Yellow dock root has long been used in folk remedies for iron support; it’s bitter, so I usually add honey and lemon.
34. Moringa Leaf Tea
Approximate nutrition: dried moringa leaf powder is iron-rich, but brewed tea delivers only a fraction of that per cup.
Moringa tea has a mild, green taste and is often stirred as a powder for a stronger dose rather than steeped as loose leaves.
35. Hibiscus Tea
Approximate nutrition: a modest amount of iron, generally under 1 mg per cup.
Hibiscus is tart and cranberry-like; its vitamin C content is the more useful part when it comes to iron absorption.
36. Rosehip Tea
Approximate nutrition: small amounts of iron alongside a notable amount of vitamin C.
Rosehip’s vitamin C makes it a smart tea to drink alongside an iron-rich meal rather than for its own iron content.
37. Alfalfa Tea
Approximate nutrition: contains trace iron, generally a small amount per cup.
Alfalfa tea is mild and slightly hay-like; it’s more often used for its overall mineral profile than as a dedicated iron source.
38. Raspberry Leaf Tea
Approximate nutrition: trace iron content, well under 1 mg per cup.
Raspberry leaf tea is popular in pregnancy circles for other reasons, but I wouldn’t count on it as a meaningful iron source.
39. Chicory Root Tea
Approximate nutrition: modest iron, generally under 1 mg per cup.
Roasted chicory root brews into a coffee-like drink and makes a nice caffeine-free base for a morning routine.
40. Beetroot Tea
Approximate nutrition: about 0.5 mg iron per cup, made from dried or roasted beet root.
Beetroot tea has an earthy sweetness; steeping dried beet slices in hot water is an easy way to try it.
Legume, Bean, and Blended Protein Drinks
Beans and legumes are some of the best plant sources of iron around, and blending them into drinkable form is an underrated trick. I use this a lot when I’m hunting for iron rich foods for kids who won’t touch a bowl of beans but will happily drink a smoothie.
41. Lentil Soup Broth Drink
Approximate nutrition: about 3 mg iron per cup of the strained cooking liquid, depending on lentil variety.
Sipping the broth left from cooking lentils is a simple way to capture some of their iron in liquid form.
42. Chickpea Aquafaba Drink
Approximate nutrition: aquafaba, or chickpea cooking liquid, carries a small, variable amount of iron, generally under 1 mg per cup.
I mostly use aquafaba for baking, but a splash blended into a smoothie is a way to use it up without waste.
43. Black Bean Smoothie
Approximate nutrition: about 2 mg iron per cup of blended black beans with fruit and milk.
Cocoa powder and banana mask the bean flavor completely, and this is one of my favorite ways to use leftover cooked beans.
44. Edamame Protein Shake
Approximate nutrition: about 2 mg iron per cup of blended, cooked edamame.
Blending shelled edamame into a shake with plant milk gives a genuinely high-protein, iron-contributing drink.
45. Tofu Blended Smoothie
Approximate nutrition: roughly 1.5 mg iron per half-cup of silken tofu blended in.
Silken tofu blends completely smooth and adds both protein and iron without changing the flavor much.
46. Pea Protein Smoothie
Approximate nutrition: pea protein powder typically adds around 1-3 mg iron per scoop, depending on the brand.
Pea protein powder is a common iron-boosting add-in for smoothies built around a vegetarian or vegan diet.
47. Unsweetened Soybean Milk
Approximate nutrition: about 1.5 mg iron per cup from soybeans naturally, before any fortification.
Straight soybean milk, not the heavily processed commercial kind, has decent natural iron on top of its protein.
48. White Bean and Banana Smoothie
Approximate nutrition: about 2 mg iron per cup of blended white beans.
White beans blend creamy and nearly flavorless, which makes them an easy stealth addition to a fruit smoothie.
49. Hummus-Based Vegetable Smoothie
Approximate nutrition: roughly 1.5 mg iron per quarter-cup of hummus blended with vegetables.
A spoonful of hummus blended with cucumber and tomato juice makes an unusual but genuinely iron-contributing savory drink.
50. Kidney Bean Chocolate Smoothie
Approximate nutrition: about 2.5 mg iron per cup of blended kidney beans.
Cocoa powder and a little maple syrup turn kidney beans into a smoothie that tastes like a milkshake, not a can of beans.
Coffee, Cocoa, and Warm Drinks
Some of the coziest drinks in my rotation double as iron sources, from cocoa to liver broth. Liver-based broths in particular are worth mentioning alongside other foods high in iron and b12, since organ meats carry both nutrients.
51. Hot Cocoa with Fortified Milk
Approximate nutrition: about 1-2 mg iron per cup, combining cocoa powder’s natural iron with fortified milk.
Unsweetened cocoa powder has more iron than people expect; I use it generously in hot cocoa rather than sugary packet mixes.
52. Dark Chocolate Cocoa Drink
Approximate nutrition: about 2 mg iron per ounce of dark chocolate melted into warm milk.
The higher the cocoa percentage, the more iron it tends to carry, so I reach for at least 70 percent dark chocolate for this one.
53. Blackstrap Molasses Warm Milk
Approximate nutrition: about 3.5 mg iron per tablespoon of blackstrap molasses stirred into warm milk.
This was a bedtime drink in my house growing up; the molasses gives warm milk a deep, almost smoky sweetness along with real iron.
54. Golden Milk Turmeric Latte
Approximate nutrition: a small amount of iron, generally under 1 mg per cup, mostly from turmeric and any fortified milk used.
Golden milk’s main draw isn’t iron, but building it on a fortified plant milk adds a little to the total.
55. Yerba Mate
Approximate nutrition: contains a small, variable amount of iron per cup, generally under 1 mg.
Yerba mate is more valued for its caffeine and antioxidants than for iron, but it’s a good coffee alternative either way.
56. Matcha Green Tea
Approximate nutrition: about 0.3-0.5 mg iron per cup, depending on how much powder is used.
Matcha’s iron content is modest, but whisking the whole leaf powder into water carries slightly more than steeped tea leaves.
57. Chai Latte with Fortified Milk
Approximate nutrition: about 1 mg iron per cup when made with fortified plant milk.
The warming spices in chai pair nicely with a fortified milk base, giving the drink a small iron boost beyond plain tea.
58. Beef Bone Broth
Approximate nutrition: a modest, variable amount of iron per cup, generally under 1 mg depending on the bones and cook time.
Bone broth is prized more for collagen than iron, though a long simmer with marrow bones does pull out a small amount.
59. Chicken Liver Broth
Approximate nutrition: roughly 2-3 mg iron per cup, since liver is one of the most concentrated heme-iron foods available.
Simmering chicken livers into a broth is an old trick for getting concentrated iron into soups and gravies without the texture of whole liver.
60. Shiitake Mushroom Broth
Approximate nutrition: about 1 mg iron per cup made from dried shiitake mushrooms.
Dried shiitakes add a deep umami flavor and a bit of iron to a simple vegetable-based broth.
Fermented and Cultured Drinks
Fermented drinks bring probiotics along with whatever iron is in their base ingredient, and a few, especially beet kvass, are genuinely worth the effort. These fit naturally into a broader look at foods high in iron for women, since fermented foods often show up in that conversation too.
61. Beet Kvass
Approximate nutrition: about 1 mg iron per cup, carried over from the fermented beets.
Beet kvass is tangy and salty rather than sweet; I drink a small glass most mornings as part of a fermented-foods routine.
62. Iron-Herb Kombucha Blend
Approximate nutrition: a small, variable amount of iron when brewed with iron-containing herbs like nettle or hibiscus.
Some kombucha makers steep iron-rich herbs into the second ferment, which adds a bit of iron on top of the usual probiotics.
63. Kefir Made with Fortified Milk
Approximate nutrition: about 1-1.5 mg iron per cup when made with fortified milk.
Kefir’s tang works well with the added iron from fortified milk, and it’s an easy daily habit if you already like cultured dairy.
64. Tepache
Approximate nutrition: a small amount of iron from the pineapple used, generally under 1 mg per cup.
This fermented pineapple drink is more about vitamin C than iron, but that vitamin C helps your body absorb iron from other foods eaten around the same time.
65. Sauerkraut Juice
Approximate nutrition: about 1 mg iron per cup, depending on the cabbage used.
Sauerkraut juice is intensely salty and sour; I mix a small amount into tomato juice to make it easier to drink.
66. Pickle Brine Drink
Approximate nutrition: a small amount of iron, generally under 1 mg per cup, from the vegetables fermented in it.
Pickle brine is mostly valued for electrolytes, but a splash does carry a little iron from the cucumbers.
67. Rice-Based Amazake
Approximate nutrition: about 0.5 mg iron per cup of this fermented rice drink.
Amazake is naturally sweet from the fermentation process and makes a nice base for a warm winter drink.
68. Barley Malt Drink
Approximate nutrition: about 1 mg iron per cup, depending on the malt concentration.
Malted barley drinks have a toasty, slightly sweet flavor and a modest iron contribution from the grain.
69. Miso Broth
Approximate nutrition: about 1 mg iron per cup, depending on the type of miso used.
A simple cup of miso broth is fermented, savory, and an easy way to add a bit of iron to a light lunch.
70. Fermented Pomegranate Drink
Approximate nutrition: a small amount of iron, generally under 1 mg per cup, carried over from the pomegranate juice base.
Lightly fermenting pomegranate juice gives it a tangier, more complex flavor while keeping much of the fruit’s original nutrition.
Frequently Asked Questions
What's the best drink to boost iron quickly?
There's no single best drink, but blackstrap molasses stirred into warm water or milk is one of the most concentrated options. Pairing any iron-rich drink with a vitamin C source like citrus helps your body absorb more of it.
Can drinks alone fix low iron?
Drinks can meaningfully add to your daily iron intake, but they generally aren't concentrated enough to correct diagnosed iron-deficiency anemia on their own. If you suspect you're iron deficient, talk with a healthcare professional about testing, as outlined by Mayo Clinic's overview of iron deficiency anemia.
Do coffee and tea block iron absorption?
Yes, the tannins in coffee and black tea can reduce how much non-heme iron your body absorbs from a meal. I usually leave at least an hour between a cup of coffee and an iron-focused meal or drink.
Are iron rich drinks safe during pregnancy?
Many, like prune juice and fortified milks, are perfectly fine, but pregnancy iron needs are higher than usual. Any specific concerns should go through a prenatal care provider rather than diet alone.
Are iron rich drinks a good option for kids?
Smoothies and fortified milks are an easy way to work iron into a picky eater's day, but infants and toddlers have very specific iron needs. Check with a pediatrician before relying on any single drink as a main source.