If you’ve ever been told you’re low in iron, you’re definitely not alone. Iron is essential for energy, focus, and overall health—but getting enough can be tricky if you’re not sure what to look for.
The good news? Iron is found in a wide range of delicious foods, from plant-based favorites like lentils and spinach to protein-packed picks like beef and oysters. This list breaks down over 80 foods that are naturally rich in iron, so you can build meals that fuel you—without overthinking it.
Meat & Fish
Meat and fish provide heme iron, which is absorbed more efficiently than plant-based (non-heme) iron. Smaller portions can therefore contribute significantly to daily iron needs.
Red Meat & Poultry
Beef (lean steak)
~2.6 mg iron per 100 g (≈14% DV)
Grill, pan-sear, or slice thinly for stir-fries and salads.
Beef mince (ground beef)
~2.4 mg iron per 100 g (≈13% DV)
Easy base for chilli, pasta sauces, or burgers.
Lamb
~1.8 mg iron per 100 g (≈10% DV)
Roast, grill, or use in stews and curries.
Organ Meats
Beef liver
~6.5 mg iron per 100 g (≈36% DV)
Extremely iron-rich. Pan-fry lightly or use in pâté.
Chicken liver
~9.0 mg iron per 100 g (≈50% DV)
One of the highest iron foods. Ideal for pâté or quick sauté.
Fish & Seafood
Clams
~28 mg iron per 100 g (≈155% DV)
Exceptionally high in iron. Steam or add to pasta dishes.
Mussels
~6.7 mg iron per 100 g (≈37% DV)
Steam with garlic and herbs or add to broths.
Oysters
~5.0 mg iron per 100 g (≈28% DV)
Eat cooked or raw depending on preference and safety.
Sardines (canned)
~2.9 mg iron per 100 g (≈16% DV)
Eat on toast, in salads, or with pasta.
Legumes & Pulses
Legumes are one of the most dependable plant-based iron sources. They are inexpensive, filling, and easy to work into simple meals like soups, salads, curries, and spreads. (All values are approximate and based on a cooked 1-cup serving, unless stated.)
Lentils (green)
~6.6 mg iron (≈37% DV)
Great in lentil bolognese, salads, or simple lentil soups.
Lentils (red)
~6.6 mg iron (≈37% DV)
Cook quickly and break down well for dals, curries, and stews.
Chickpeas
~4.7 mg iron (≈26% DV)
Use in hummus, roasted snacks, salads, or chickpea curries.
Black beans
~3.6 mg iron (≈20% DV)
Ideal for burrito bowls, chilli, or mashed into spreads.
Kidney beans
~5.2 mg iron (≈29% DV)
Classic in chilli, bean stews, or mixed bean salads.
Pinto beans
~3.6 mg iron (≈20% DV)
Great mashed for refried beans or added to tacos and bowls.
Cannellini beans
~3.9 mg iron (≈22% DV)
Perfect for creamy soups, Tuscan-style dishes, or bean dips.
Navy beans
~4.9 mg iron (≈27% DV)
Work well in baked beans, casseroles, or blended into sauces.
Borlotti beans
~4.1 mg iron (≈23% DV)
Excellent in Italian-style stews and hearty vegetable soups.
Split peas
~4.5 mg iron (≈25% DV)
Best for thick soups, dahls, or blended pea spreads.
Yellow peas
~4.5 mg iron (≈25% DV)
Use in pea curry, soups, or Scandinavian-style pea dishes.
Soybeans (cooked)
~8.8 mg iron (≈49% DV)
Very high in iron. Use in stir-fries, bowls, or homemade soy dishes.
Edamame
~3.5 mg iron (≈19% DV)
Easy snack with salt, or add to salads and noodle bowls.
Lupini beans
~4.4 mg iron (≈24% DV)
Eat as a snack, add to salads, or blend into high-protein dips.
Mung beans
~2.8 mg iron (≈16% DV)
Great for curries, sprouting, or light soups and stews.
Nuts, Seeds & Seed Pastes
Nuts and seeds pack iron into small portions. Seeds are generally higher in iron than nuts, and seed pastes make it easy to add iron without increasing meal volume. (Iron values are approximate, based on a typical 28 g serving, about a small handful, unless noted.)
Almond butter
~1.6 mg iron per 2 tbsp (≈9% DV)
Spread on toast, swirl into oats, or add to smoothies.
Pumpkin seeds
~4.2 mg iron (≈23% DV)
Sprinkle over salads, soups, or toast, or eat as a roasted snack.
Sesame seeds
~4.1 mg iron (≈23% DV)
Use on stir-fries, roasted vegetables, or baked into breads.
Tahini
~2.6 mg iron per 2 tbsp (≈14% DV)
Drizzle into dressings, sauces, or spread on toast with lemon.
Sunflower seeds
~1.1 mg iron (≈6% DV)
Add to salads, granola, or eat straight from the bag.
Hemp seeds
~2.8 mg iron (≈16% DV)
Sprinkle onto porridge, smoothies, or pasta dishes.
Chia seeds
~2.2 mg iron (≈12% DV)
Mix into overnight oats, puddings, or smoothies.
Flaxseeds (ground)
~1.6 mg iron (≈9% DV)
Best ground and added to porridge, baking, or yoghurt.
Cashews
~1.9 mg iron (≈11% DV)
Great for creamy sauces, curries, or blended into dressings.
Almonds
~1.1 mg iron (≈6% DV)
Eat as a snack, add to salads, or use almond butter.
Pistachios
~1.1 mg iron (≈6% DV)
Snack on them or chop into grain bowls and salads.
Pine nuts
~1.6 mg iron (≈9% DV)
Ideal for pesto, pasta dishes, or sprinkled over veg.
Hazelnuts
~1.3 mg iron (≈7% DV)
Use in baking, granola, or roasted as a snack.
Brazil nuts
~0.7 mg iron (≈4% DV)
Eat sparingly as a snack or chopped into porridge.
Poppy seeds
~2.5 mg iron (≈14% DV)
Use in baking, on breads, or stirred into dressings.
Whole Grains & Pseudograins
Whole grains provide iron alongside fibre and slow-release energy. While they are not as iron-dense as legumes or seeds, they are eaten frequently, which makes their contribution add up quickly. (Iron values are approximate, based on a 1-cup cooked serving, unless stated otherwise.)
Quinoa
~2.8 mg iron (≈16% DV)
Use as a base for grain bowls, salads, or warm breakfast porridge.
Amaranth
~5.2 mg iron (≈29% DV)
Cook like porridge or use as a thickener for soups and stews.
Teff
~5.6 mg iron (≈31% DV)
Ideal for porridge, flatbreads, or adding to baking.
Oats (rolled)
~2.1 mg iron (≈12% DV)
Perfect for porridge, overnight oats, or oat-based baking.
Steel-cut oats
~2.0 mg iron (≈11% DV)
Slower cooking, but great for hearty breakfasts and savoury oats.
Brown rice
~0.8 mg iron (≈4% DV)
Easy side dish for curries, stir-fries, and bean dishes.
Wild rice
~1.0 mg iron (≈6% DV)
Works well in salads, soups, or mixed with other grains.
Barley
~2.0 mg iron (≈11% DV)
Excellent in soups, stews, or as a risotto-style grain.
Buckwheat
~1.5 mg iron (≈8% DV)
Use in porridge, noodles, or buckwheat pancakes.
Farro
~1.8 mg iron (≈10% DV)
Chewy texture makes it great for salads and grain bowls.
Bulgur wheat
~1.7 mg iron (≈9% DV)
Fast-cooking and ideal for tabbouleh or warm grain salads.
Whole wheat pasta
~2.0 mg iron (≈11% DV)
Swap for white pasta to boost iron intake effortlessly.
Whole wheat bread
~1.4 mg iron per 2 slices (≈8% DV)
Easy daily source through toast or sandwiches.
Rye bread
~1.2 mg iron per 2 slices (≈7% DV)
Dense and filling, great with nut butters or savoury toppings.
Millet
~1.1 mg iron (≈6% DV)
Mild flavour makes it versatile for both sweet and savoury dishes.
Vegetables & Leafy Greens
Vegetables and leafy greens provide moderate iron alongside vitamins that support absorption. They are best eaten cooked or lightly wilted to increase iron availability. (Iron values are approximate, based on a 1-cup cooked serving unless noted.)
Spinach
~6.4 mg iron (≈36% DV)
Lightly sauté, stir into curries, or blend into soups and sauces.
Kale
~1.2 mg iron (≈7% DV)
Massage into salads, roast into crisps, or add to stews.
Swiss chard
~4.0 mg iron (≈22% DV)
Sauté with garlic or add to pasta and grain dishes.
Beet greens
~2.7 mg iron (≈15% DV)
Cook like spinach or add to soups and stir-fries.
Collard greens
~2.2 mg iron (≈12% DV)
Best slow-cooked or finely chopped into stews.
Spring greens
~1.5 mg iron (≈8% DV)
Steam or sauté and serve with lemon juice.
Broccoli
~1.1 mg iron (≈6% DV)
Roast, steam, or add to stir-fries and pasta dishes.
Brussels sprouts
~1.9 mg iron (≈11% DV)
Roast or shred raw into salads with citrus dressing.
Asparagus
~2.3 mg iron (≈13% DV)
Grill, roast, or stir into risottos and grain bowls.
Green peas
~2.5 mg iron (≈14% DV)
Easy to add to soups, curries, or pasta dishes.
Artichokes
~2.1 mg iron (≈12% DV)
Use in salads, pasta, or blended into spreads.
Okra
~1.1 mg iron (≈6% DV)
Great in stews, curries, or lightly fried.
Leeks
~1.6 mg iron (≈9% DV)
Use as a base for soups, pies, and savoury tarts.
Cabbage
~0.8 mg iron (≈4% DV)
Best sautéed, fermented, or added to soups.
Watercress
~0.6 mg iron (≈3% DV)
Use fresh in salads, soups, or as a garnish.
Fruits (Fresh & Dried)
Fruits are not the highest iron sources, but dried fruits in particular can contribute meaningful amounts. Fresh fruits also help by supplying vitamin C, which improves iron absorption from other foods. (Iron values are approximate and based on a typical serving.)
Dried cherries
~1.1 mg iron per ½ cup (≈6% DV)
Use in trail mixes, baking, or breakfast bowls.
Dried apricots
~2.7 mg iron per ½ cup (≈15% DV)
Add to porridge, salads, or snack on with nuts.
Raisins
~1.6 mg iron per ½ cup (≈9% DV)
Easy stir-in for oats, baking, or trail mix.
Sultanas
~1.6 mg iron per ½ cup (≈9% DV)
Use in cereals, pilafs, or salads.
Prunes
~1.4 mg iron per ½ cup (≈8% DV)
Chop into breakfast bowls or eat as a snack.
Dates
~1.3 mg iron per ½ cup (≈7% DV)
Blend into smoothies, energy balls, or sauces.
Dried figs
~1.5 mg iron per ½ cup (≈8% DV)
Slice into salads, porridge, or snack plates.
Blackberries
~0.9 mg iron per 1 cup (≈5% DV)
Eat fresh or add to smoothies and oats.
Mulberries (dried)
~2.6 mg iron per ½ cup (≈14% DV)
Sprinkle over cereal, yoghurt, or snack by the handful.
Pomegranate seeds
~0.8 mg iron per 1 cup (≈4% DV)
Add to salads or grain bowls for a fresh crunch.
Extras
These foods are often used in small amounts but can significantly boost iron intake when added intentionally to meals or snacks. (Iron values are approximate and based on a typical serving.)
Iron-fortified breakfast cereal
~4–8 mg iron per serving (≈22–44% DV)
Pair with fruit rich in vitamin C and plant milk.
Blackstrap molasses
~3.5 mg iron per 1 tbsp (≈19% DV)
Stir into porridge, baking, sauces, or warm drinks.
Dark chocolate (70%+)
~3.4 mg iron per 30 g (≈19% DV)
Eat as a small treat or grate over desserts and porridge.
Cocoa powder (unsweetened)
~3.6 mg iron per 1 tbsp (≈20% DV)
Add to smoothies, oats, or homemade energy balls.
Nutritional yeast (fortified)
~2.0 mg iron per 2 tbsp (≈11% DV)
Sprinkle on popcorn, pasta, or stir into sauces.
FAQs
Iron-rich foods contain high amounts of the mineral iron, which is essential for making hemoglobin in your red blood cells. Hemoglobin helps carry oxygen throughout your body, keeping your energy levels up. Eating iron-rich foods supports your overall health and helps prevent fatigue and weakness.
Iron plays a key role in producing red blood cells and transporting oxygen. Without enough iron, your body can’t make the hemoglobin it needs, which can leave you feeling tired or short of breath. It also supports your immune system and helps with brain function.
Heme iron comes from animal sources and is more easily absorbed by your body. Non-heme iron is found in plant-based foods and isn’t absorbed as well on its own. Eating vitamin C-rich foods with non-heme iron can help your body absorb it better.
Yes, it’s totally possible to meet your iron needs with plant-based foods and some fortified options. You just need to be more mindful about pairing iron sources with things like vitamin C to boost absorption. Regular check-ins with a doctor can help ensure you’re on track.