foods high in iron

9 Healthy Foods That Are High In Iron

Iron is an important component of hemoglobin that plays an important role in many bodily functions.

Hemoglobin is a protein found in red blood cells that carries Oxygen from your lungs to transport it throughout your body tissues to maintain basic life functions.

If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells, which can result in shortness of breath, low energy levels, headaches, dizziness or iron deficiency (anemia).

Iron deficiency can be prevented by eating foods high in iron and vitamin C.

Good sources of iron include lean meat and chicken or turkey, dark chocolate, leafy vegetables, and beans.

Foods high in vitamin C help your body absorb iron, like orange juice, strawberries, broccoli or any other vegetables and fruits with high vitamin C.

The recommended daily intake (RDI) of iron is 18 mg per day and vary based on a person’s gender and life stage.

Read below 9 healthy foods that are high in iron.

Liver And Organ Meats

Liver and organ meats ( kidneys, heart, brain) are possibly the most nutrient-dense food in the world, they are extremely nutritious and very high in iron.

One slice of beef liver 100g (3.5 ounces) contains 6.5 mg of iron or 36% of the RDI.

Organ meats are also an excellent source of protein, B-complex vitamins, copper, selenium, vitamin A, and D.

Liver is also a powerful source of vitamin A, which is beneficial for eye health and for reducing diseases that cause inflammation, including Alzheimer’s disease and arthritis.

Red Meat

foods with high iron

All red meats are high in iron, for example, 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the RDI.

They are also rich in protein, zinc, selenium, and vitamins B.

Red meats contain heme iron, a form of iron found only in blood and muscle tissue, they are easily absorbed by the body than non-heme iron found in plants.


Turkey is a good source of iron, especially dark turkey meat. It contains a good amount of iron.

A 3.5-ounce (100-gram) portion of dark turkey meat has 2.3 mg of iron, which is 13% of the RDI. While the same amount of white turkey meat contains just 1.3 mg.

The darker the meat is, the higher the iron content.

Turkey meat is also the king of meat for protein, one serving contains 29 grams of protein, minerals and vitamins B.

Consuming high protein foods may help you with weight loss and prevent muscle loss.

Fish And Shellfish

foods high in iron

Fish and shellfish which include, sardines, salmon, mussels, oysters are healthy and nutritious. And are loaded sources of heme iron, which your body absorbs more easily.

For example, a 3.5 ounce (100 g) serving of clams may contain up to 28 mg of iron, which is 155% of the RDI.

3.5 ounce (100 g) of mussels contain 6.7 mg of iron.

Sardine contains 2.9 mg of iron per 100 grams.

Furthermore, all fish and shellfish are high in nutrients that boost your health and increase the level of heart-healthy cholesterol in your blood.


If you have low levels of iron in the blood, you might have told the advice to eat more spinach as a meat-free method for raising your iron.

Spinach is low in calories but provides many health benefits.

3.5 ounces (100 g) of cooked spinach contain 3.6 mg of iron, 20% of the RDI.

It is also rich in vitamin C which boosts iron absorption.


foods high in iron

Broccoli is a member of the cruciferous vegetable category, it is a rich source of iron.

100 grams of Broccoli contains 2.7 mg of iron, making it a fairly good source.

In addition, a serving of broccoli is also packed with vitamin C, which helps your body absorb the iron better.

White Beans

Legumes have proved to be an excellent food item to increase your hemoglobin levels. They contain iron and vitamin C as well.

White beans are a good source of iron for vegans and vegetarians.

A one-cup serving contains 5.08 mg of iron.

In order to maximize iron absorption, consume white beans with foods high in vitamin C, like citrus fruits, tomatoes, and greens.


Lentils are similar to beans and contain comparable amounts of iron. They are also rich in folate, magnesium, and potassium.

One cup (198 g) of cooked lentils contains 6.6 mg, which is 37% of the RDI.

Moreover, lentils may help you lose weight. They’re very high in fiber, which may increase feelings of fullness and reduce your calorie intake.

Dark Chocolate

Dark chocolate is incredibly delicious and healthy. It is high in iron and also packed with copper and magnesium.

Just 3 oz of dark chocolate contains about 6.82 mg of iron.

Studies have shown that chocolate has also beneficial effects on cholesterol and may reduce your risk of heart attacks and strokes.

Choose dark chocolate with at least 70 percent cacao solids.

More healthy foods that are high in iron: Tofu, Quinoa, Pumpkin seeds, Soybeans, Fortified breakfast cereals.