Foods Highest in Iron

Iron is an essential mineral your body needs to produce hemoglobin and support energy levels. Here’s a breakdown of the best dietary sources:

Animal-Based Sources (Heme Iron — most easily absorbed)

Organ Meats top the list by a wide margin:

• Beef liver — ~6.5 mg per 85g serving (36% DV)
• Chicken liver — ~11 mg per 85g serving (61% DV)
• Oysters — ~8 mg per 85g serving (44% DV)
• Clams — ~3 mg per clam (23% DV per 85g)

Meat & Seafood:

• Beef (ground) — ~2.2 mg per 85g
• Sardines — ~2.5 mg per 85g
• Tuna — ~1.4 mg per 85g
• Shrimp — ~1.4 mg per 85g

Plant-Based Sources (Non-Heme Iron — less absorbed, but still valuable)

Legumes:

• Lentils — ~6.6 mg per cooked cup (37% DV) ⭐
• Soybeans / Edamame — ~8.8 mg per cooked cup
• Kidney beans — ~5.2 mg per cooked cup
• Chickpeas — ~4.7 mg per cooked cup

Seeds & Nuts:

• Pumpkin seeds — ~2.5 mg per 28g (14% DV)
• Hemp seeds — ~2.4 mg per 30g
• Cashews — ~1.9 mg per 28g

Vegetables & Grains:

• Tofu — ~3.4 mg per 126g serving
• Spinach (cooked) — ~6.4 mg per cooked cup
• Dark chocolate (70–85%) — ~3.4 mg per 28g
• Quinoa — ~2.8 mg per cooked cup
• Fortified cereals — up to 18 mg per serving (100% DV in some brands)

Tips to Maximize Iron Absorption

• Pair with Vitamin C — citrus, bell peppers, or tomatoes significantly boost non-heme iron absorption
• Avoid coffee/tea with iron-rich meals — tannins inhibit absorption
• Cook in a cast-iron pan — can add small amounts of iron to food
• Separate from calcium — dairy and calcium supplements compete with iron absorption

Daily Requirements (RDA)

The higher requirement for women of childbearing age reflects menstrual losses. If you’re concerned about deficiency or anemia, a blood test and consultation with a doctor is the best next step.