A Comprehensive Guide to Iron-Rich Foods

Whether you're a plant-based enthusiast or a carnivore, maintaining optimal iron levels is crucial for overall well-being. In this comprehensive resource, we've curated a list of iron-rich foods, delving into their nutritional value, offering creative recipes, and promoting healthy habits for a balanced diet.

Iron-Rich Foods: Plant-Based

  • Spinach

    Nutritional Value: Packed with non-heme iron, spinach also provides a generous dose of vitamin C, enhancing iron absorption.

    Recipe Idea: Spinach and chickpea salad with lemon vinaigrette.

  • Lentils

    Nutritional Value: An excellent source of iron, lentils are also rich in fibre and protein.

    Recipe Idea: Red lentil curry with tomatoes and spices.

  • Quinoa

    Nutritional Value: A complete protein, quinoa contains iron along with essential amino acids.

    Recipe Idea: Quinoa and black bean stuffed bell peppers.

Iron-Rich Foods: Animal-Based

  • Lean Beef

    Nutritional Value: Packed with heme iron, which is easily absorbed by the body.

    Recipe Idea: Grilled steak with garlic butter.

  • Chicken

    Nutritional Value: A good source of heme iron and protein.

    Recipe Idea: Baked lemon herb chicken.

  • Salmon

    Nutritional Value: Rich in iron and omega-3 fatty acids.

    Recipe Idea: Pan-seared salmon with a balsamic glaze.

Tips for Incorporating Iron-Rich Foods

Diversify Your Plate: Mix and match iron-rich foods for a well-rounded meal.

Pair with Vitamin C: Enhance iron absorption by combining iron-rich plant foods with vitamin C sources.

Cook in Cast Iron: Boost iron content in your meals by cooking in cast iron cookware.

Embrace a Balanced Lifestyle

Incorporating iron-rich foods into your diet is a step towards a healthier, more energized you. Explore our recipes, follow our tips, and embark on a journey towards a more vibrant and balanced lifestyle.

Remember, a well-nourished body is the foundation for a successful and fulfilling life. Start your iron-rich adventure today!

Iron Content of Selected Foods²⁵

Food Milligrams (mg)
per serving 		Percent DV*
Breakfast cereals, fortified with 100% of the DV for iron, 1 serving 18 100
Oysters, eastern, cooked with moist heat, 3 ounces 8 44
White beans, canned, 1 cup 8 44
Beef liver, pan fried, 3 ounces 5 28
Lentils, boiled and drained, ½ cup 3 17
Spinach, boiled and drained, ½ cup 3 17
Tofu, firm, ½ cup 3 17
Chocolate, dark, 45%–69% cacao solids, 1 ounce 2 11
Kidney beans, canned, ½ cup 2 11
Sardines, Atlantic, canned in oil, drained solids with bone, 3 ounces 2 11
Chickpeas, boiled and drained, ½ cup 2 11
Tomatoes, canned, stewed, ½ cup 2 11
Beef, braised bottom round, trimmed to 1/8” fat, 3 ounces 2 11
Potato, baked, flesh and skin, 1 medium potato 2 11
Cashew nuts, oil roasted, 1 ounce (18 nuts) 2 11
Green peas, boiled, ½ cup 1 6
Chicken, roasted, meat and skin, 3 ounces 1 6
Rice, white, long grain, enriched, parboiled, drained, ½ cup 1 6
Bread, whole wheat, 1 slice 1 6
Bread, white, 1 slice 1 6
Raisins, seedless, ¼ cup 1 6
Spaghetti, whole wheat, cooked, 1 cup 1 6
Tuna, light, canned in water, 3 ounces 1 6
Turkey, roasted, breast meat and skin, 3 ounces 1 6
Nuts, pistachio, dry roasted, 1 ounce (49 nuts) 1 6
Broccoli, boiled and drained, ½ cup 1 6
Egg, hard boiled, 1 large 1 6
Rice, brown, long or medium grain, cooked, 1 cup 1 6

* DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for iron is 18 mg for adults and children age 4 years and older [26]. FDA requires food labels to list iron content. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.