The 15 Foods Rich in Iron

Since iron is a mineral vital for the body, iron-rich foods can’t be missing from your kitchen. The goal of this post is to help you spot them because a diet rich in iron is essential for you to enjoy optimal health.

Who hasn’t heard the famous Popeye rave about the wonders of spinach as a source of iron? He wasn’t wrong, but the truth is, despite what you might think, spinach isn’t the food with the highest iron content even though we’ve been led to believe that for many years. We’ll tell you everything about the main iron-rich foods.

1. Iron in lentils

A good plate of lentils isn’t just a Mediterranean culinary delight, it also packs a high nutritional value. Are you vegan or vegetarian? If so, you might want to pair them with rice to complete the amino acid profile and get a complete protein.

Still, lentils alone will give you 7 mg of non-heme iron per 100 g of product.

Beyond their traditional use in stews and soups, lentils are great candidates to be included in fresh salads, alongside lettuce or fruits. Nutritionally, they’re similar to beans, standing out for their folic acid content.

2. Kale

Kale is considered one of the vegetables with the most benefits, as among its rich nutritional variety, vitamins A, C, K, B6, folate, riboflavin, thiamine, copper, calcium, manganese, potassium, zinc, magnesium stand out…

Its iron content is 1.1 mg per 100 g of product. It might not seem like much compared to other foods, but its versatility means this veggie is widely consumed, often in tasty and nutritious recipes like kale smoothies.

3. Cashew

What about cashews, one of the most popular nuts? Their iron content is outstanding, reaching a solid 6.7 mg per 100 g of product.

Loaded with vitamins, antioxidants, and minerals, including standout vitamin E, K, and B6, plus copper, phosphorus, magnesium, zinc, and selenium, cashews support cardiovascular health by regulating blood pressure and are great for people with hypertension.

4. Sardines

This blue fish, considered a true summer treat (like the popular “espetos” grilled on the Andalusian coast), boasts a rich cocktail of nutrients, especially Omega-3, making it essential for heart health and cognitive support.

5. Pumpkin seeds

Back to nutritious snacks, we invite you to enjoy a handful of pumpkin seeds while watching a movie or reading a book.

With an iron content of 3.3 mg per 100 g of product, these tasty seeds can also be used as an ingredient in homemade sauces, as a crunchy salad topping, or in your bread or muffin recipes.

6. Molasses

That’s why we suggest drizzling it over delicious desserts like pancakes or oatcakes, topped with molasses and berries. A breakfast full of energy and nutrients, thanks to molasses’ antioxidants, magnesium, calcium, vitamin B6, and selenium.

7. Tofu

Known as “vegetable meat,” tofu is a great option in vegan and vegetarian diets, providing 3 mg of iron per 100 g of product, surpassing the iron content in the same amount of red meat. A perfect plant protein source without the saturated fat of meat, it’s also great for making delicious recipes.

8. Iron in spinach

Finally, it’s time for this true icon among iron-deficiency-fighting foods. Keep in mind that half a cup of boiled spinach provides 3 mg of plant-based iron.

But spinach’s long list of benefits doesn’t stop there; it contains twenty vitamins and minerals. Eat it as a side or in salads, and dress with citrus to boost absorption.

9. Chia seeds

You’ve probably heard the term superfood as soon as chia seeds come up. No wonder, since this food is a favorite among fitness diet followers for its amazing and healthy properties, including plant-based Omega-3 fatty acids.

10. Cocoa

The perfect combo of nutrition and flavor comes in cocoa. We’re talking about cocoa powder, not chocolate. About 80 g of this delicious powder contains around 7 mg of iron. Cocoa is also known for its flavonoids, which benefit brain and cardiovascular health.

11. Beef liver

If you don’t mind eating offal, hats off to you. You won’t find a food richer in iron than beef liver, with an incredible 17.9 mg of iron per 100 g of product. In fact, this amount alone can cover your daily iron needs.

On top of that, liver offers proteins with a high concentration of essential amino acids and a generous amount of vitamin A and vitamin B12, which together with its iron content make it a true “king” in athlete-supporting diets.

12. Oysters

A real delicacy that’s also great for the body. Like sardines, oysters are a marine source of iron. You’ll be surprised how much iron they pack, with 7 mg per 100 g of product.

Don’t forget to squeeze some lemon on them. A wonderful nutrient source, oysters also contain zinc, copper, potassium, manganese, phosphorus, selenium, vitamins C, D, and B12, riboflavin, niacin, and thiamine.

One more point in their favor? Their content of Omega-3 fatty acids crowns them as a “star” food for maintaining healthy functions.

13. Beans

Their extensive nutritional qualities also include a great supply of protein, fiber, low glycemic carbs, and a combo of vitamins and minerals. Add that they reduce cholesterol and triglyceride levels, and you’ll see why they should regularly grace your table. Anything else? Yes, they have a filling effect, making them a “must have” in weight loss diets.

14. White beans

There are many ways to enjoy this popular bean variety. You could have half a cup (about 50 g) of white beans in a salad, as a side, or in soup.

Either way, you’ll get about 4 mg of non-heme iron per half cup. Although this iron is plant-based and thus less absorbable than animal iron, you can boost absorption with ascorbic acid (from any citrus food). White beans are also a great source of plant protein and fiber, with benefits for cholesterol regulation and glycemic balance.

15. Egg yolk

Eggs have long overcome their bad reputation for supposedly raising cholesterol and are now recognized as one of the best foods for essential nutrients like amino acids, fats, and micronutrients.

Egg yolk provides 7 mg of iron per 100 g of product, while whole eggs offer 2.5 mg per 100 g.

This shows that the yolk holds most of the nutrition, including calcium, magnesium, potassium, phosphorus, zinc, selenium, copper, riboflavin, thiamine, and niacin. Needless to say, eggs fit into countless recipes, making them easy to include in your diet.

That’s the list of iron-rich foods we’ve put together for you. As you can see, most are familiar faces at your table, so now it’s just a matter of enjoying them.