Food & Nutrition

11 Healthy Foods That Are Very High in Iron

11 Healthy Foods That Are Very High in Iron:

Iron is a mineral that performs many important functions; its vital ingredient is to carry oxygen throughout your body and make red blood cells.

It is an essential nutrient, meaning you must get it from your diet. The recommended daily intake (RDI) is 18 mg.

Interestingly, the amount your body absorbs is partly based on how much you have stored.

If your quantity is too low to change your daily lost quantity  then it may decrease.3).

Iron deficiency can lead to anemia and can cause symptoms such as fatigue. Menstrual women who do not eat iron-rich foods are particularly at risk of deficiency.

Luckily, plenty of food choices to help meet your daily iron needs. 11 healthy foods that Are very high in iron

below are 11 healthy foods that have high iron content.


Shellfish are tasty and nutritious. All shellfish contain high amounts of iron, but clams, chaffs, and musk are a particularly good source.

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

However, the iron content of clams is extremely variable, and in some types may be very small.

Iron in shellfish is ham iron, which your body absorbs more easily than non-heme iron found in plants.

Offering clams provides 26 grams of protein, 37% RDI for vitamin C and 1,648% of the total RDI for vitamin B12.

All shellfish are high in nutrients and have been shown to raise healthy HDL cholesterol levels in your blood from the heart (5 Trusted sources)

Although there are legitimate concerns about mercury and toxins in some types of fish and shellfish, the benefits of seafood far outweigh the risks.


Spinach provides many health benefits for very few calories.

Cooked spinach contains 3.5 ounces (100g) of 3.6mg iron, or 20% RDI

Although it is non-heme iron, which is not well absorbed, vitamin C is also rich in spinach.

This is important because vitamin C significantly promotes iron absorption

Spinach also contains antioxidants called carotenoids that can reduce your risk of cancer, reduce inflammation and protect your eyes from disease

Eating spinach and other leafy vegetables with fat helps your body absorb carotenoids, so make sure you eat healthy fats like olive oil with your spinach

 Liver and Other Organ Meats

Organs are extremely nutritious. Popular types include liver, kidney, brain, and heart – all of them have high iron content.

For example, a 3.5 ounce (100g) serving cow’s liver contains 6.5mg of iron, or 36% RDI.

Organs are also high in protein and rich in B vitamins, copper and selenium. The liver is typically high in vitamin A, which provides an impressive 634% of RDI per serving.

And what’s more, limb meat is one of the best sources of choline, an important nutrient for brain and liver health that many cannot find.


Fruits are loaded with nutrients.

Some common types of fruits are beans, lentils, gram, peas, and soybeans.

They are a great source of iron, especially for vegetarians. One cup (198g) contains 6.6mg of cooked lentils, which is 37% of RDI.

Lemons also contain high amounts of folate, magnesium, and potassium.

What is more, studies show that beans and other pulses can reduce inflammation in people with diabetes? Labels can also reduce the risk of heart disease for people with metabolic syndrome.

Also, fruits can help you lose weight. They have a high amount of soluble fiber, which can increase feelings of fullness and reduce the amount of calories

In one study, a high-fiber diet containing beans was found to be as effective as a low-carb diet for weight loss.

Eat foods high in vitamin C, such as tomatoes, green beans or citrus fruits to maximize iron absorption.

Red Meat

Red meat is satisfying and nutritious. A 3.5 ounce (100g) serving of ground beef contains 2.7mg of iron, which is 15% of the RDI.

Meat is also rich in protein, zinc, selenium and several B vitamins.

Researchers suggest that people who eat meat, poultry and fish permanently may be less likely to have iron deficiency

Red meat is the only easily accessible source of ham iron, making it potentially an important food for those suffering from anemia.

In a study looking at changes in iron stores after aerobic exercise, women who eat meat maintained better iron than those taking iron supplements.

Pumpkin Seeds

Pumpkin seeds are a tasty, portable snack.

1 ounce (8 grams) serving pumpkin seeds contains 4.2 mg of iron, which is 23% (27) of the RDI.

Also, pumpkin seeds are a good source of vitamins, zinc, and manganese. They are also one of the best sources of magnesium, lacking in many people.

1 ounce (28 grams) serving contains 37% RDI for magnesium, which helps reduce your risk of insulin resistance, diabetes, and depression


Quinoa is a popular cereal known as a pseudonym. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 15% RDI (32).

Also, quinoa has no gluten, making it a good choice for people suffering from celiac disease or other types of gluten intolerance.

Quinoa is also high in protein compared to many other grains, as well as rich in folate, magnesium, copper, manganese and many other nutrients.

Also, Quinoa has higher antioxidant activity than many other grains. Antioxidants help protect your cells from damage by free radicals, which are formed during metabolism and in response to stress.


Turkey meat is a healthy and delicious food. It’s a great source of iron – especially black turkey meat.

A 3.5-ounce ounce (100g) portion of black turkey meat contains 2.3mg of iron, which is 13% of the RDI (35).

In comparison, white turkey meat contains only 1.3 milligrams.

Turkey also packs 29 grams of protein per serving and several B vitamins and minerals, including 30% RDI for zinc and 58% RDI for selenium.

Eating high-protein foods such as turkey can help with weight loss as protein makes you feel full and your metabolic rate increases after eating.

High protein intake can also help prevent muscle loss during weight loss and as part of the aging process.


Broccoli is incredibly nutritious. 1 cup (156 grams) of cooked broccoli contains 1 mg of iron, which is 6% of the RDI, making it a good source.

Also, broccoli is packaged with 168% RDI for Vitamin C, which helps your body absorb iron better (8 Trusted Source, 43 Trusted Source).

The same serving size is also high in folate and provides 6 grams of fiber, as well as some vitamins.

Broccoli is a family member of the crucifixion vegetables, including cabbage, Brussels sprouts, nail, and cabbage.

Cruciferous vegetables contain indole, sulforaphane, and glucosinolate, which are plants that are thought to be immune to cancer.


Tofu is a soy-based meal that is popular among vegetarians and some Asian countries.

Offering half a cup (126g) yields 3.6mg of iron, which is 19% of the RDI

Tofu is also a good source of thiamine and several minerals, including calcium, magnesium, and selenium. Also, it provides 20 grams of protein per serving.

Tofu also contains unique compounds called angioflavones, which are linked to improved insulin sensitivity, reduced risk of heart disease and relief from menopausal symptoms.

Dark Chocolate

Dark chocolate is unbelievably delicious and nutritious.

1 ounce (28 grams) of service contains 3.3 mg of iron, which is 19% of the RDI.

The small service also packs 25% and 16% RDI for copper and magnesium in advance.

Besides, it contains prebiotic fiber, which nourishes friendly bacteria in your gut

One study found that cocoa powder and dark chocolate have higher antioxidant activity than powders and juices, which are made from acidity beer and blueberry.

Studies have also shown that chocolate has beneficial effects on cholesterol and can reduce your risk of heart attack and stroke.

However, not all chocolates are created equal. It is believed that compounds called flavanols are responsible for the benefits of chocolate, and the content of dark chocolate is much higher than that of milk chocolate.

Therefore, it is better to use chocolate with at least 70% cocoa to get maximum benefits.

11 Healthy Foods That Are Very High in Iron


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