Iron is crucial for your well-being, and knowing which foods are high in iron can make a big difference in your health. Find out how to easily incorporate them into your daily diet.

21 Foods High in Iron

Iron is an essential nutrient that plays an important role in many bodily functions.

A diet lacking in iron can lead to low energy levels, shortness of breath, headaches, irritability, dizziness, or anemia.

Iron can be found in two forms in food—heme and non-heme. Heme iron is found only in animal products, while non-heme iron is found only in plant foods.

The recommended daily intake (RDI) is based on an average intake of 18 mg per day. However, individual needs vary depending on a person's stage of life, gender, and lifestyle.

For example, men and postmenopausal women generally need about 8 mg of iron per day. This amount increases to 18 mg per day for menstruating women and to 27 mg per day for pregnant women.

And, since non-heme iron tends to be less easily absorbed by the body than heme iron, the RDA for vegetarians and vegans is 1.8 times higher than for meat eaters.

Here is a list of 21 vegetables that are high in iron.

1-3 Legumes

Legumes, such as beans, peas, and lentils, are good sources of iron.

Listed below are the varieties that contain the most iron, in descending order.

• Tofu, tempeh, natto, and soybeans

Soybeans and soy-based foods are high in iron when fermented.

In fact, soybeans contain about 8.8 mg per cup, or 49% of the RDA. The same serving of natto , a fermented soy product, provides 15 mg, or 83% of the RDA.

Similarly, 168 grams of tofu or tempeh each provide 3–3.6 mg of iron, or up to approximately 20% of the RDA.

In addition to iron, these soy products contain between 10 and 19 grams of protein per serving and are also a good source of calcium, phosphorus, and magnesium.

• Lentils

Lentils are another iron-rich food, providing 6.6 mg per cup when cooked, or 37% of the RDA.

Lentils contain significant amounts of protein, complex carbohydrates, fiber, folate, and manganese. One cup of cooked lentils contains 18 grams of protein and provides about 50% of your recommended daily fiber intake.

• Beans and peas

Other types of beans also contain good amounts of iron.

Butter beans, pint beans, black beans, kidney beans, azuki beans, mung beans, careta beans, etc.Beans are close behind soybeans, providing 4.4 to 6.6 mg of iron per cup when cooked, or 24–37% of the RDA.

However, chickpeas and beans have the highest iron content. They provide about 4.6 to 5.2 mg per cup when cooked, or 26–29% of the RDA.

In addition to their iron content, beans and peas are excellent sources of complex carbohydrates, fiber, folic acid, phosphorus, potassium, manganese, and various beneficial plant compounds.

Several studies also link regular consumption of beans and peas to lower blood pressure , cholesterol and blood sugar levels, as well as reductions in belly fat.

Beans, peas, and lentils are rich in iron. These legumes also contain good amounts of protein, fiber, vitamins, minerals, and beneficial plant compounds that can reduce your risk of various diseases.

4–5 Nuts and seeds

Nuts and seeds are two of the richest plant-based sources of iron.

Those who wish to increase their total daily iron intake should add the following foods to their diet, as they contain the highest amounts of iron.

• Pumpkin seeds, sesame seeds, flax seeds, and hemp seeds

Pumpkin seeds, sesame seeds, hemp seeds, and flaxseeds are the seeds richest in iron, containing about 1.2 to 4.2 mg per two tablespoons, or 7–23% of the RDA.

Products made from these seeds are also worth considering. For example, two tablespoons of tahini, a paste made from sesame seeds, contain 2.6 mg of iron—which is 14% of the RDA.

Similarly, chickpea and tahini hummus provides about 3 mg of iron per half cup, or 17% of the RDA.

The seeds contain significant amounts of plant protein, fiber, calcium, magnesium, zinc, selenium, antioxidants, and other beneficial plant compounds.

They are also a great source of fatty acids omega-3 and omega-6. Hemp seeds, in particular, appear to contain these two fats in the ratio considered optimal for human health.

• Cashews, pine nuts, and other nuts

Nuts and nut butter contain a small amount of non-heme iron.

This is especially true for almonds, cashews, pine nuts, and macadamia nuts, which contain between 1 and 1.6 mg of iron per ounce, or about 6–9% of the RDA.

Like seeds, nuts are a great source of protein, fiber, healthy fats, vitamins, and minerals, as well as antioxidants and beneficial plant compounds

Keep in mind that if nuts are processed or roasted, their nutrients may be damaged, so it is best to eat them raw and unroasted.

When it comes to nut butters, it's best to choose a natural variety from 100% to avoid an unnecessary amount of added oils, sugars, and salt.

Nuts and seeds are good sources of non-heme iron, as well as a variety of other vitamins, minerals, fiber, healthy fats, and beneficial plant compounds. Include a small portion of them in your daily diet.

6–10 Vegetables

Gram for gram, vegetables often contain more iron than foods typically associated with high iron content, such as meat and eggs.

Although vegetables contain non-heme iron, which is absorbed less easily, they are also generally rich in vitamin C, which helps improve iron absorption.

The following vegetables and plant-based products provide the highest amount of iron per serving.

• Leafy green vegetables

Leafy vegetables, such as spinach , kale, Swiss chard, cabbage, and beet greens contain between 2.5 and 6.4 mg of iron per cup when cooked, or 14–36% of the RDA.

For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red meat and 2.2 times more than 100 grams of salmon.

They also contain three times as much iron as 100 grams of hard-boiled eggs and 3.6 times as much as the same amount of chicken.

However, because they are so light, some people may find it difficult to eat 100 grams of raw leafy greens. In that case, it’s best to eat them cooked.

Other iron-rich vegetables in this category include broccoli, cabbage, and Brussels sprouts, which contain between 1 and 1.8 mg per cup when cooked, or about 6–10% of the RDA.

• Tomato puree or puréed tomatoes

At 0.5 mg per cup, tomatoes contain very little iron. However, when dried or concentrated, they provide a much higher amount.

For example, half a cup (118 ml) of tomato puree provides 3.9 mg of iron, or 22% of the RDA, while 1 cup (237 ml) of tomato sauce provides 1.9 mg, or 11% of the RDA.

Sun-dried tomatoes are another good source of iron, providing 1.3 to 2.5 mg per half cup, or up to 14% of the RDA.

Tomatoes are also a great source of vitamin C, which helps increase iron absorption. In addition, they are a great source of lycopene, an antioxidant linked to a reduced risk of sunburn.

• Potatoes

Potatoes contain significant amounts of iron, most of which is concentrated in their skins.

More specifically, one large unpeeled potato (10.5 ounces or 295 grams) provides 3.2 mg of iron, which is 18% of the RDA. Sweet potatoes contain slightly less—about 2.1 mg per the same amount, or 12% of the RDA.

Potatoes are also a great source of fiber. In addition, one serving can provide up to 46% of your daily needs for vitamin C, B6, and potassium.

• Mushrooms

Certain varieties of mushrooms are particularly rich in iron.

For example, one cup of stewed mushrooms contains about 2.7 mg, or 15% of the RDA.

Oyster mushrooms can provide up to twice as much iron, while portobello and shiitake mushrooms They contain very little.

• Palm heart

Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C, and folic acid.

A lesser-known fact about heart of palm is that it also contains a good amount of iron—an impressive 4.6 mg per cup, or 26% of the RDA.

This versatile vegetable can be blended into sauces, grilled, added to a sofrito, mixed into salads, and even baked with your favorite ingredients.

Vegetables often contain significant amounts of iron. Generally, their high volume-to-weight ratio explains why eating them cooked can make it easier to meet your daily needs.

11–13 pieces of fruit

Fruit is not usually the food group people turn to when they want to increase the iron content of their diet.

However, some fruits are surprisingly high in iron.

These are the best sources of iron in this category.

• Prunes or prune juice

Prunes are known for their mild laxative effect, which helps relieve constipation.

However, they are also a good source of iron.

Plum juice, in particular, provides about 3 mg of iron per cup (237 ml). That's about 17% of the RDA and is twice as much iron as the same amount of prunes

Plum juice is rich in fiber, potassium, vitamin C, vitamin B6, and manganese, as well.

• Olives

Olives are technically a fruit, and they're a good source of iron.

They contain about 3.3 mg of iron per 3.5 ounces (100 grams), or 18% of the RDA. In addition, fresh olives are also a great source of fiber, healthy fats, and fat-soluble vitamins A and E.

Olives also contain a variety of beneficial plant compounds that are believed to provide various health benefits, including a reduced risk of heart disease.

• Blackberries

Blackberries are a type of fruit with particularly impressive nutritional value.

Not only do they provide about 2.6 mg of iron per cup—14% of the RDI—but this amount of blackberries also provides 85% of the RDA for vitamin C. .

Blackberries are a great source of antioxidants, so they may offer protection against heart disease, diabetes, and some forms of cancer.

Plum juice, olives, and blackberries are the three types of fruit with the highest iron content per serving. These fruits also contain antioxidants and a variety of other nutrients that are beneficial to health.

14-17: Whole Grains

Investigations link the whole grains with a variety of health benefits.

These benefits include increased longevity and a lower risk of obesity, type 2 diabetes, and heart disease.

However, not all grains are equally beneficial. For example, processing grains typically removes parts of the grain that contain fiber, antioxidants, vitamins, and minerals, including iron.

For this reason, whole grains typically contain more iron than processed grains. The following are the four types of whole grains that contain the most iron per serving.

• Amaranth

Amaranth is an ancient gluten-free grain that does not grow from grass, unlike other grains. For this reason, it is technically considered a “pseudocereal.”.

Amaranth contains about 5.2 mg of iron per cup when cooked, or 29% of the RDA.

Interestingly, amaranth is one of the few complete sources of plant-based protein and also contains significant amounts of complex carbohydrates, fiber, manganese, phosphorus, and magnesium.

• Spelt

Spelt is another ancient grain that is rich in iron.

It contains about 3.2 mg of iron per cup when cooked, or 18% of the RDA. Furthermore, spelt provides about 5–6 grams of protein per serving, which is approximately 1.5 times more protein than more common grains, such as wheat.

Spelt also contains a variety of other nutrients, including complex carbohydrates, fiber, magnesium, zinc, selenium, and B vitamins. Its mineral content may also be slightly higher than that of more conventional grains. .

• Oats

Oats It's a tasty and easy way to add iron to your diet.

One cup of cooked oatmeal contains about 3.4 mg of iron—19% of the RDA—as well as good amounts of plant-based protein, fiber, magnesium, zinc, and folic acid.

What's more, oats contain a soluble fiber called beta-glucan, which can help promote gut health, increase feelings of fullness, and lower cholesterol and blood sugar levels.

• Quinoa

Just like amaranth, quinoa It is a gluten-free pseudo-cereal rich in complete protein, fiber, complex carbohydrates, vitamins, and minerals.

It provides about 2.8 mg of iron per cup of cooked quinoa, or 16% of the RDA. In addition, research links quinoa's high antioxidant content to a lower risk of medical conditions, including high blood pressure and type 2 diabetes.

Whole grains generally contain more iron than refined grains. The varieties mentioned above are particularly rich in iron, but they also contain several other nutrients and plant compounds that are beneficial to health.

18–21: Other

Certain foods do not fall into any of the food groups listed above, yet they contain significant amounts of iron.

Incorporating them into your diet can help you meet your recommended daily intake of iron.

• Coconut milk

Coconut milk It can be a tasty alternative to cow's milk.

Although it is very high in fat, it is a good source of various vitamins and minerals, including magnesium, copper, and manganese.

Coconut milk also contains a good amount of iron—more specifically, about 3.8 mg per half cup (118 ml), or about 21% of the RDA.

• Dark chocolate

Dark chocolate contains significantly more nutrients than its milk chocolate counterpart.

Not only do they provide 3.3 mg of iron per ounce (28 grams)—about 18% of the RDA—but they also contain a good amount of fiber, magnesium, copper, and manganese.

In addition, dark chocolate is a powerful source of antioxidants, a group of beneficial plant compounds that help protect against various diseases.

• Molasses

The molasses It is a sweetener that is often claimed to be healthier than refined or white sugar.

In terms of iron, it contains about 1.8 mg of iron per two tablespoons, or about 10% of the RDA.

This serving also helps provide 10–30% of your recommended daily intake of copper, selenium, potassium, vitamin B6, magnesium, and manganese.

However, despite its high nutrient content, residual molasses is still very high in sugar and should be consumed in moderation.

• Thyme

Dried thyme is one of the most popular culinary herbs.

Many consider it an inexhaustible source of nutrition, and research has linked it to health benefits ranging from fighting bacterial infections and bronchitis to improving your mood. .

Thyme is also one of the herbs with the highest iron content, providing 1.2 mg per teaspoon of dried thyme, or about 7% of the RDA.

Sprinkling a little on each meal is a good strategy for those who want to increase their iron intake.

Coconut milk, dark chocolate, molasses, and dried thyme are less well known, but they are undoubtedly a rich source of iron.

How to Increase Iron Absorption from Plant-Based Foods

Heme iron, found in meat and animal products, is generally more easily absorbed by the human body than non-heme iron, which is found in plant foods.

For this reason, the recommended daily intake of iron is 1.8 times higher for vegetarians and vegans than those who eat meat.

This is equivalent to approximately 14 mg per day for men and postmenopausal women, 32 mg per day for menstruating women, and 49 mg per day for pregnant women.

However, there are several strategies that can be used to increase the body's ability to absorb non-heme iron. These are the most widely studied methods:

• Eat foods rich in vitamin C:Eating foods rich in vitamin C along with foods rich in non-heme iron can increase iron absorption by up to 300%.
• Avoid drinking coffee and tea with meals:Drinking coffee and tea with meals can reduce iron absorption by 50–90%.
• Soak, sprout, and ferment:Soaking, sprouting, and fermenting grains and legumes can improve iron absorption by reducing the amount of phytates naturally present in these foods.
• Use a cast-iron skillet:Foods prepared in a cast-iron skillet tend to provide two to three times more iron than those prepared in non-iron cookware.
• Eat foods rich in lysine:Eating plant-based foods such as legumes and quinoa, which are rich in the amino acid lysine, along with iron-rich foods can increase iron absorption.

The type of iron found in plant-based foods (non-heme iron) is less easily absorbed by the body. The methods described here can be used to maximize its absorption.

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