List of Foods High in Iron: Boost Your Intake Naturally

Iron is an essential mineral that plays a vital role in numerous bodily functions, including oxygen transport, energy production, and immune function. Ensuring you consume enough iron-rich foods is crucial for maintaining optimal health and preventing iron deficiency. This list provides a comprehensive guide to foods packed with iron, categorized for easy understanding and dietary planning.

Heme Iron Sources (Protein Foods)

Heme iron, found in animal products, is more easily absorbed by the body than non-heme iron. Including heme iron sources in your diet can efficiently boost your iron levels.

• Oysters: A single oyster delivers a significant 2.3mg of iron, alongside just 41 calories.
• Mussels: One ounce of mussels provides 1.9mg of iron for only 49 calories, making them a nutrient-dense choice.
• Turkey Egg: Half a turkey egg offers 1.6mg of iron and 68 calories, contributing to your daily iron needs.
• Duck Egg: Similar to turkey egg, half a duck egg contains 1.3mg of iron with 65 calories.
• Duck Breast: Lean duck breast, at 1 ounce, provides 1.3mg of iron and just 40 calories.
• Bison: One ounce of bison meat is a good source of iron, offering 1.0mg of iron and 41 calories.
• Beef: A common and accessible source, 1 ounce of beef contains 0.8mg of iron and 58 calories.
• Canned Sardines: Ounce for ounce, canned sardines are rich in iron, providing 0.8mg of iron and 59 calories.
• Crab: Enjoy crab as a flavorful way to get iron, with 1 ounce offering 0.8mg of iron and 33 calories.
• Clams: Similar to crab, 1 ounce of clams provides 0.8mg of iron and 42 calories.
• Lamb: Lean lamb is another good heme iron source, with 1 ounce containing 0.7mg of iron and 53 calories.
• Turkey Leg: Dark meat turkey, like the leg, provides 0.7mg of iron per ounce and 59 calories.
• Shrimp: A lighter seafood option, 1 ounce of shrimp still contributes 0.6mg of iron at just 28 calories.
• Organ Meats: Organ meats like liver are exceptionally high in iron, ranging from 0.6-6.3mg per ounce and approximately 30-100 calories.
• Game Meats: Game meats are also good sources of iron, offering 0.6-2.8mg of iron per ounce and around 40-60 calories.

Non-Heme Iron Sources

Non-heme iron is found in plant-based foods and fortified products. While slightly less absorbable than heme iron, it’s still a vital part of a balanced diet, especially for vegetarians and vegans. Pairing non-heme iron sources with Vitamin C can enhance absorption.

Protein Foods (Non-Heme)

• Sesame Seeds: Even a small portion of sesame seeds (1/4 ounce) provides 1.0mg of non-heme iron and 41 calories.
• Cashews: A half-ounce serving of cashews offers 0.9mg of iron and 79 calories, along with healthy fats and other nutrients.

Grains (Non-Heme)

• Fortified Whole Grain Cereals: Ready-to-eat whole grain cereals that are fortified are often excellent sources of iron. A 1/4 cup serving can pack a substantial 8.1mg of iron and 105 calories.
• Fortified Hot Wheat Cereal: Hot wheat cereals, when fortified, can also be high in iron. A 1/2 cup serving provides 6.4mg of iron and 66 calories.
• Fortified Toasted Oat Cereal: Fortified toasted oat cereals offer a good amount of iron, with 1/2 cup providing 4.5mg of iron and 56 calories.
• Fortified Bran Flakes: Bran flakes, when fortified, contribute to iron intake, with 1/4 cup containing 2.8mg of iron and 33 calories.
• Fortified Infant Cereal (Oat, Rice, Multi-grain): Infant cereals are heavily fortified and are very concentrated sources of iron. Just 1 tablespoon of dry cereal (oat, rice, or multi-grain) provides 2.4mg, 2.0mg, and 1.1mg of iron respectively, at only 15 calories per tablespoon.

Vegetables (Non-Heme)

• Cooked Spinach: Spinach is a well-known iron-rich vegetable. A 1/2 cup of cooked spinach offers 3.2mg of iron and just 21 calories.
• Cooked Jerusalem Artichokes: Jerusalem artichokes, when cooked, provide 2.6mg of iron per 1/2 cup serving and 55 calories.
• Cooked Lima Beans: Lima beans are a good source of both protein and iron. A 1/2 cup cooked serving contains 2.3mg of iron and 108 calories.
• Cooked Hyacinth Beans: Hyacinth beans offer 2.2mg of iron in a 1/4 cup cooked portion and 57 calories.
• Cooked Soybeans: Soybeans are another versatile source of iron. A 1/4 cup cooked serving provides 2.2mg of iron and 74 calories.
• Cooked Swiss Chard: Swiss chard is a leafy green that offers 2.0mg of iron per 1/2 cup cooked serving and 18 calories.
• Cooked Chrysanthemum Leaves: Chrysanthemum leaves, cooked, provide 1.9mg of iron per 1/2 cup and only 10 calories.
• Cooked Winged Beans: Winged beans contribute 1.9mg of iron in a 1/4 cup cooked serving and 63 calories.
• Canned Stewed Tomatoes: Even canned stewed tomatoes offer a bit of iron, with 1.7mg per 1/2 cup and 33 calories.
• Cooked White Beans: White beans are another good bean option for iron, providing 1.7mg per 1/4 cup cooked serving and 62 calories.
• Cooked Lentils: Lentils are a nutritional powerhouse, offering 1.6mg of iron per 1/4 cup cooked serving and 58 calories.
• Cooked Amaranth Leaves: Amaranth leaves, when cooked, provide 1.5mg of iron per 1/2 cup and 14 calories.
• Raw Asparagus: Raw asparagus contains 1.4mg of iron per 1/2 cup and 14 calories.
• Cooked Beets: Cooked beets offer 1.4mg of iron per 1/2 cup and 25 calories.
• Cooked Moth Beans: Moth beans provide 1.4mg of iron in a 1/4 cup cooked serving and 52 calories.
• Cooked Beet Greens: Beet greens are another leafy green that contributes to iron intake, with 1.4mg per 1/2 cup cooked and 20 calories.
• Cooked Jute: Cooked jute leaves offer 1.4mg of iron per 1/2 cup and 16 calories.
• Cooked Mushrooms: Mushrooms, cooked, provide 1.4mg of iron per 1/2 cup and 22 calories.
• Cooked Arrowroot: Arrowroot, when cooked, contains 1.3mg of iron per 1/2 cup and 39 calories.
• Cooked Green Peas: Green peas are a common vegetable source of iron, with 1.2mg per 1/2 cup cooked and 67 calories.
• Cooked Chickpeas: Chickpeas are another versatile legume, offering 1.2mg of iron per 1/4 cup cooked serving and 67 calories.
• Cooked Adzuki Beans: Adzuki beans provide 1.2mg of iron in a 1/4 cup cooked serving and 74 calories.
• Cooked Pumpkin Leaves: Pumpkin leaves, cooked, offer 1.1mg of iron per 1/2 cup and just 8 calories.
• Cooked Yardlong Beans: Yardlong beans contribute 1.1mg of iron in a 1/4 cup cooked serving and 51 calories.
• Raw Mustard Spinach: Raw mustard spinach contains 1.1mg of iron per 1/2 cup and 17 calories.
• Cooked Yellow Beans: Yellow beans provide 1.1mg of iron per 1/4 cup cooked serving and 64 calories.
• Cooked Collard Greens: Collard greens are a leafy green source of iron, with 1.1mg per 1/2 cup cooked and 32 calories.
• Cooked Navy Beans: Navy beans offer 1.1mg of iron per 1/4 cup cooked serving and 64 calories.
• Cooked Cowpeas: Cowpeas provide 1.1mg of iron in a 1/4 cup cooked serving and 50 calories.
• Poi (Taro Root): Poi, made from taro root, contains 1.1mg of iron per 1/2 cup and 135 calories.
• Raw Peas in the Pod: Raw peas in the pod offer 1.0mg of iron per 1/2 cup and 21 calories.
• Cooked Kidney Beans: Kidney beans are another common bean source of iron, with 1.0mg per 1/4 cup cooked serving and 56 calories.
• Cooked Pink Beans: Pink beans provide 1.0mg of iron in a 1/4 cup cooked serving and 63 calories.
• Cooked Acorn Squash: Acorn squash, when cooked, contains 1.0mg of iron per 1/2 cup and 58 calories.
• Cooked Dandelion Greens: Dandelion greens offer 0.9mg of iron per 1/2 cup cooked and 18 calories.
• Cooked Great Northern Beans: Great northern beans provide 0.9mg of iron per 1/4 cup cooked serving and 52 calories.
• Cooked Leeks: Cooked leeks contain 0.9mg of iron per 1/2 cup and 27 calories.
• Baked Potato with Skin: A half medium baked potato with skin provides 0.9mg of iron and 81 calories.
• Cooked Cranberry Beans: Cranberry beans offer 0.9mg of iron per 1/4 cup cooked serving and 60 calories.
• Cooked Black Beans: Black beans are a popular and versatile iron source, with 0.9mg per 1/4 cup cooked serving and 57 calories.
• Cooked Pinto Beans: Pinto beans provide 0.9mg of iron per 1/4 cup cooked serving and 62 calories.
• Cooked Sweet Potato: Sweet potato, cooked, contains 0.9mg of iron per 1/2 cup and 95 calories.

Fruit (Non-Heme)

• 100% Prune Juice: Prune juice is a surprisingly good fruit source of iron. A 1/2 cup serving of 100% prune juice provides 1.5mg of iron and 91 calories.

Note: The iron content in these foods can contribute significantly to your daily recommended intake. Remember to consider portion sizes and dietary diversity for optimal iron absorption and overall health. For personalized dietary advice, consult with a healthcare professional or registered dietitian.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.