Where you surprised to learn that you are low on iron after getting bloodwork done? Maybe you’ve even been struggling with some of the related symptoms of low iron without even realizing it before getting the lab results. Iron deficiency is one of the most common nutrient deficiencies worldwide, and it can quietly affect how you feel day to day (Warner & Kamran, 2023). If you’re low on iron, prioritizing foods high in iron is one way you can build it back up again.
If you’re in search of a guide that shows you the best food high in iron, you’re in the right place! Whether you eat animal products, plant-based, or both, you’ll find easy-to-navigate lists based on your food needs. This guide also includes practical tips to help your body absorb iron more efficiently.
How This Guide is Organized
To make things easy for you, iron-rich foods in this guide are organized into two main categories—Animal-Based and Plant-Based. Each category is broken down into food groups (like vegetables, grains, meat, seafood, and more) and come with easy-to-scan tables so you can quickly find helpful details and options that can work for you in your daily life.
As a gentle reminder, it’s always a good idea to know where you stand when it comes to nutrient needs before making big nutrient adjustments. Iron levels and needs vary from person to person. The best way to find out your own actual iron levels and needs is by partnering with a trusted health provider to schedule and analyze necessary blood tests. It’s also good to remember that while many people can maintain healthy iron through food alone, others may need supplements or medical support.
Want to learn more about symptoms and causes of iron deficiency? I recommend reading the article Iron Deficiency Symptoms: A Beginner’s Guide to Feeling Better!
As an affiliate and Amazon Associate, I may earn a small commission if you choose to make any purchases using links in this article (at no extra cost to you!). I have high standards for products and only share ones I’ve researched, genuinely trust, and would personally use and recommend to friends and family.
A Quick Refresher on Iron Basics
Iron is an essential mineral your body uses to make hemoglobin, the protein in red blood cells that carries oxygen throughout your body. Without enough iron, your cells don’t get the oxygen they need which can leave you feeling tired, foggy, or just not quite yourself.
There are two main types of dietary iron:
- Heme iron: Found in animal-based foods like meat, poultry, and seafood. This type is more easily absorbed by the body.
- Non-heme iron: Found in plant-based foods like beans, lentils, spinach, and tofu. Your body absorbs this type less efficiently, but with the right pairings (like vitamin C), you can boost absorption.
Pure Insight: Getting enough iron isn’t only about what you eat. It’s also about what your body is able to absorb. Vitamin C, strategic timing, and even your cookware can make a surprising difference!
Getting enough iron through food can be a great first step toward rebuilding iron stores, especially if your iron levels are only mildly low or you’re trying to maintain good levels over time (Iron-Deficiency Anemia, 2022).
Animal-Based Sources of Iron
1. Meat, Poultry & Eggs
These foods are rich in heme iron, the form of iron that’s most easily absorbed by the body. Including a few servings of these foods in your week can make a big difference if you’re trying to restore or maintain healthy iron levels.
Keep in mind that amount of iron per serving is approximate, and factors such as a freshness, farming techniques, etc. will affect how much iron is actually in your food (hint: I try to go regenerative if possible to maximize nutrient density).
| Food | Serving Size | Iron (mg) |
|---|---|---|
| Chicken liver | 3 oz (cooked) | 9.9 mg |
| Beef liver | 3 oz (cooked) | 5.5 mg |
| Ground beef (85% lean) | 3 oz (cooked) | 2.4 mg |
| Boneless ribeye steak, grilled | 3 oz (cooked) | 2 mg |
| Chicken, dark meat | 1 cup (140g) chopped or diced (cooked) | 1.86mg |
| Turkey, dark meat | 3 oz (cooked) | 1.2 mg |
| Egg, large (whole) | 1 large (scrambled) | 0.8 mg |
| Pork chop, cooked | 1 chop (~3 oz) | 0.7 mg |
| Lean ground chicken | 3 oz (cooked and crumbled) | 0.8 mg |
| Turkey, white meat | 3 oz (cooked) | 0.7mg (with skin), 0.6 mg (no skin) |
2. Seafood
Seafood is another rich source of heme iron, with options ranging from shellfish to finfish. Some varieties (like clams and oysters) pack an impressive amount of iron in a single serving. If you’re looking for variety beyond red meat or poultry, this is a delicious way to diversify your iron intake.
| Food | Serving Size | Iron (mg) |
|---|---|---|
| Oysters Eastern, canned | 3 oz (cooked) | 5.7 mg |
| Mussels, blue | 3 oz (cooked) | 5.7 mg |
| Clams, canned (chopped) | 3 oz (cooked) | 2.2 mg |
| Sardines, canned in oil | 1 can (3.75 oz) | 2.7 mg |
| Tuna, canned in water | 1 can (6 oz) | 1.6 mg |
| Salmon, Atlantic, cooked (wild-caught) | 3 oz | 0.87 mg |
| Shrimp, cooked | 3 oz | 0.4 mg |
Reminder: These amounts are approximate and may vary based on freshness, source, and environmental factors. Sustainable, well-sourced seafood not only supports the planet—but may also be richer in micronutrients like iron.
Plant-Based Sources of Iron
1. Vegetables
While vegetables don’t contain as much iron per serving as animal foods, some varieties (especially leafy greens) can still contribute meaningfully to your intake. These plant sources contain non-heme iron, which isn’t as easily absorbed as heme iron from meat or seafood. But paired with vitamin C (think lemon juice, bell peppers, strawberries), your body’s ability to absorb non-heme iron can increase significantly!
| Food | Serving Size | Iron (mg) |
|---|---|---|
| Spinach, cooked | ½ cup | 3.2 mg |
| Swiss chard, cooked | ½ cup | 2.0 mg |
| Beet greens, cooked | ½ cup | 1.3 mg |
| Kale, cooked | ½ cup | 0.5 mg |
| Broccoli, cooked | ½ cup | 0.5 mg |
| Mushrooms (white), cooked | ½ cup | 1.3 mg |
| Green peas, cooked | ½ cup | 1.2 mg |
| Brussels sprouts, cooked | ½ cup | 0.9 mg |
| Sweet potato (baked) | 1 medium | 0.8 mg |
Reminder: Iron content can vary depending on how the food is grown, stored, and cooked. For maximum benefits, pair iron-rich vegetables with vitamin C–rich foods and, when possible, choose organic or regeneratively grown produce for higher nutrient density.
2. Legumes & Plant-Based Proteins
Legumes and plant-based proteins are some of the best plant-based sources of iron. While the iron they provide is non-heme, it can still significantly support your daily intake, especially when paired with vitamin C or fermented foods to improve absorption. These foods are also rich in fiber, protein, and a range of other nutrients, making them all-around powerhouse options.
| Food | Serving Size | Iron (mg) |
|---|---|---|
| Soybeans, mature seeds, cooked | ½ cup | 4.4 mg |
| Lentils, boiled | ½ cup | 3.3 mg |
| Tofu, firm | ½ cup | 3.0 mg |
| Tempeh | ½ cup | 2.2 mg |
| Navy beans, cooked | ½ cup | 2 mg |
| Kidney beans, cooked | ½ cup | 1.9 mg |
| Black beans, cooked | ½ cup | 1.8 mg |
| Chickpeas, cooked | ½ cup | 1.4 mg |
| Peanut butter | 2 tbsp | 0.5 mg |
Reminder: Iron amounts are approximate. Nutrient levels can vary based on soil, farming practices (e.g., regenerative), freshness, and how food is processed, packaged, stored, and prepared.
3. Grains
Grains can be a helpful source of non-heme iron. Whole grains like quinoa and oats offer iron along with fiber and other key nutrients. Just keep in mind that some grain compounds, like phytic acid, can inhibit iron absorption, so pairing these foods with a source of vitamin C can help your body get more from each bite.
| Food | Serving Size | Iron (mg) |
|---|---|---|
| Amaranth, cooked | 1 cup | 5.1 mg |
| Teff, cooked | 1 cup | 5.1 mg |
| Quinoa, cooked | 1 cup | 2.7 mg |
| Enriched white rice, medium-grain cooked | 1 cup | 2.7 mg |
| Brown rice, medium-grain cooked | 1 cup | 1.03 mg |
| Couscous, plain, cooked | 1 cup (160 g) | 0.6 mg |
| Oatmeal, plain, cooked | 1 cup | 2.1 mg |
| Whole-wheat bread, sliced | 1 slice | 0.8 mg (commercial), 1.4 mg (home made) |
Reminder: Iron amounts are approximate. Nutrient levels can vary based on soil, farming practices (e.g., regenerative), freshness, and how food is processed, packaged, stored, and prepared.
4. Fruits
While fruits aren’t typically the richest sources of iron, certain dried versions and fruit juices offer modest amounts. Dried fruits pack more iron per bite than fresh, and a squeeze of citrus or a strawberry on the side can help your body make the most of it.
| Food | Serving Size | Iron (mg) |
|---|---|---|
| Dried apricots | ½ cup | 1.7 mg |
| Prune juice (canned) | ½ cup | 1.5 mg |
| Raisins | ½ cup | 1.8 mg |
| Dates, Medjool, pitted | 1 date | 0.2 mg |
| Watermelon, diced | 1 cup | 0.3 mg |
Reminder: Iron amounts are approximate. Nutrient levels can vary based on soil, farming practices (e.g., regenerative), freshness, and how food is processed, packaged, stored, and prepared.
5. Seeds & Nuts
Seeds and nuts provide a plant-based source of non-heme iron, plus they come with healthy fats, fiber, and other important minerals. They’re a smart snack or an easy addition to meals when you’re trying to increase your iron intake.
| Food | Serving Size | Iron (mg) |
|---|---|---|
| Pumpkin seeds | ¼ cup (28g) | 2.8 mg |
| Hemp seeds | 3 tbsp (30g) | 2.4 mg |
| Sesame seeds | 1 tbsp (9g) | 1.3 mg |
| Cashews | 1 oz (28.35g) | 1.7 mg |
| Almonds | 1 oz (28.35g) | 1.0 mg |
Reminder: Iron amounts are approximate. Nutrient levels can vary based on soil, farming practices (e.g., regenerative), freshness, and how food is processed, packaged, stored, and prepared.
6. Herbs, Spices & Other Surprising Sources
These may not be your main source of iron, but they can offer small boosts, especially when used often. Some dried herbs and spices pack more iron than you’d expect per gram. Plus, some everyday foods and additions may surprise you!
| Food | Serving Size | Iron (mg) |
|---|---|---|
| Blackstrap molasses | 1 tbsp (20g) | 0.9 mg |
| Cocoa powder (unsweetened) | 1 tbsp (5g) | 0.7 mg |
| Dried thyme, ground | 1 tsp (1.4g) | 1.7 mg |
| Dried parsley | 1 tbsp (1.6g) | 0.3 mg |
| Dried oregano | 1 tbsp (1.5g) | 0.7 |
Reminder: Iron amounts are approximate. Nutrient levels can vary based on soil, farming practices (e.g., regenerative), freshness, and how food is processed, packaged, stored, and prepared.
Tips for Improving Iron Absorption
Pairing iron-rich foods with supportive habits and nutrients can help your body absorb more iron, especially from plant-based sources.
1. Include Vitamin C
Vitamin C boosts the absorption of non-heme iron (the kind found in plants). Add foods like bell peppers, citrus fruits, strawberries, or tomatoes to your iron-rich meals.
2. Avoid Calcium Around Iron-Rich Meals
Calcium can compete with iron for absorption. Try to space out calcium-rich foods (like dairy) or supplements by 1–2 hours from meals high in iron.
3. Limit Coffee & Certain Teas at Mealtime
Tannins and polyphenols in black tea, green tea, and coffee can inhibit iron absorption. Herbal teas like peppermint or rooibos tend to be gentler, but it’s still a good idea to enjoy most teas between meals.
4. Cook with a Cast Iron Pan or Griddle (or Try an Iron Fish)
Cooking in a cast iron pan can increase the iron content of your food, especially for acidic dishes. Another option is using an iron fish—a small, reusable cooking tool that safely releases iron into food or water.
I used an iron fish during my second pregnancy whenever I made dishes like soups or sauces. I would just drop it in the pot of soup, sauce, etc. for about 10 minutes while cooking. If what I was making wasn’t naturally acidic, I’d add 2-3 drops of lemon juice or apple cider vinegar for acidity. I specifically recommend the original Lucky Fish brand, since it is a Certified B Corporation (it’s the one I have!).
As an affiliate and Amazon Associate, I may earn a small commission if you choose to make any purchases using links in this section (at no extra cost to you!). I have high standards for products and only share ones I’ve researched, genuinely trust, and would personally use and recommend to friends and family.
5. Soak, Sprout, or Ferment Plant Foods
These traditional prep methods can reduce phytates. Phytates are naturally occurring compounds in grains and legumes that hinder iron absorption.
Final Thoughts on Food High in Iron
Iron plays a vital role in how your body functions—from your energy levels to your immune health. Whether you eat animal-based, plant-based, or a mix of both, there are plenty of food options to help you support your iron levels naturally through diet.
Remember, the iron in your food is just one part of the picture. Your ability to absorb and use that iron matters just as much. With a few simple shifts like pairing iron with vitamin C or being mindful of certain inhibitors, you can make your meals work even harder for your health.
If you’re not quite feeling like yourself or just want clarity on your levels, getting necessary blood panels with the guidance of a medical provider can be a helpful step forward.
For more guidance on iron-related symptoms and deeper insights, check out Iron Deficiency Symptoms: A Beginner’s Guide to Feeling Better. And to explore how nutrition fits into the bigger picture of wellness, visit the Healthy Living section of the Present & Pure blog.
References & Scientific Sources
Iron-Deficiency Anemia. (2022, March 24). National Heart, Lung, and Blood Institute. Retrieved August 15, 2025, from Link
USDA FoodData Central. (n.d.). U.S. Department of Agriculture. Retrieved August 16, 2025, from https://fdc.nal.usda.gov/
Warner, M. J., & Kamran, M. T. (2023, August 7). Iron deficiency anemia. StatPearls. Retrieved August 15, 2025, from Link
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