Top 10 iron rich foods

Boost Your Iron Levels: Discover The Top 10 Iron Rich Foods 

You’re not the only one who has heard that you don’t get enough iron. According to the World Health Organization, iron insufficiency is the only nutrient shortfall that is extremely widespread in affluent countries and the most prevalent nutritional deficiency worldwide, particularly among children and pregnant women.

The fact that it’s a vital part of red blood cells and aids in transferring oxygen from the lungs to the rest of the body is what Anzlovar describes as its most well-known function. According to the Mayo Clinic, iron deficiency, often known as anemia, makes it challenging for your red blood cells to carry oxygen. Foods with iron can help address this deficiency. Anemia can cause several symptoms, such as fatigue, chest pain or shortness of breath, numbness in the hands and feet, headache, dizziness, and low appetite, as well as strange desires for things like ice, dirt, or starch. 

 Top 10 Iron Rich Foods List

There are lots of foods that contain great sources of iron but Here’s the list of foods high in iron:

1. Clams, Oysters, And Mussels

Calms, mussels and oysters

Invest in oysters, mussels, and clams as they serve as excellent sources of iron, making them a worthy choice due to their high iron content. According to the Harvard T.H. Chan School of Public Health, bivalve mollusks including clams, mussels, and oysters are rich in the crucial vitamin. Five raw oysters provide 3.23 mg of iron, according to the USDA, making them a good source of foods that contain iron. They are an excellent source of zinc, which is 27.5 mg, and vitamin B12, which is 6.1 mcg.

According to the NIH, zinc and vitamin B12 both help the immune system’s capacity to ward off pathogens and viruses and preserve the health of nerve and blood cells. If you don’t regularly eat oysters, mussels, and clams, the Mayo Clinic points out that other kinds of shellfish also contain some iron. According to the USDA, 3 ounces of chinook salmon, for instance, contain 0.2 mg of iron. These foods that contain iron can help boost your iron levels and contribute to a healthy diet.

2. Liver and other organ meats


Organ meats are very nutrient-dense. Popular organs with a high iron content include the liver, kidneys, brain, and heart. As an illustration, a 3.5-ounce (100-gram) meal of beef liver has 6.5 mg, or 36% of the DV, of iron in it (15 Trusted Source). Additionally high in protein, copper, selenium, and B vitamins are organ meats. Vitamin A content in the liver is particularly high, with a whopping 1,049% of the DV per 3.5-ounce serving. Additionally, organ meats are among the richest sources of choline, which many people don’t receive enough of yet is crucial for the health of their brains and livers.

3. ChickpeasChickpeas

Although iron is commonly found in animal products, plant-based foods can still help you reach your goal. Chickpeas, a variety of legumes, are considered an excellent source of iron, providing 3.7 mg per cup, based on information from the USDA. Additionally, they include lean protein derived from plants; precisely 14.6 grams per cup. Chickpeas, also known as garbanzo beans, give flavor to salads and pasta meals and can be a surprising addition to salsa.

When looking for foods with iron, chickpeas are a great choice. They provide 3.7 mg of iron per cup, making them an excellent source to reach your iron intake goals. Not only are they rich in iron, but they also offer lean plant-based protein, with 14.6 grams per cup. This makes chickpeas a versatile and nutritious option to include in your meals.

4. Spinach Spinach

Regardless of how you prepare it, spinach is an excellent source of iron. According to the USDA, when frozen and then boiled, one cup of this healthy green offers 3.72 mg of iron, along with some protein, fiber, calcium, and vitamins A and E.  According to the iron rich foods list from USDA, the same serving size of raw spinach, which is less tightly packed than cooked spinach, provides nearly 1 mg of iron, providing part of the mineral.

Even though the leafy green frequently receives a bad name in the flavor area, especially among children, it’s a simple component to smuggle into meals covertly for a secret iron boost (and as a non-heme iron source, it’s especially advantageous when combined with foods strong in vitamin C and rich magnesium foods. Incorporating spinach into your diet is an easy and effective way to increase your iron intake, according to the iron-rich foods list.

5. Red Meat

Red Meat

According to research, those who regularly consume meat, poultry, and fish may be less likely to suffer from an iron deficiency. Red meat may be the most readily available form of heme iron, making it a crucial food for those who are prone to anemia. According to research, women who consume between 2 and 3 ounces of red meat daily are less likely than those who consume less than 2 ounces to have insufficient intakes of zinc, iron, vitamin B12, potassium, and vitamin D.

6. Fortified Breakfast Cereals

Fortified Breakfast Cereals

Do you typically have a bowl of cereal for breakfast? Choose a fortified variety to start your day with an iron boost; Doctors advise doing so to increase your overall iron intake. The amount of iron in each serving may be seen on the nutrition label. (And be sure to select the box with the fewest sugar additions.)

When looking for foods that contain iron, a bowl of fortified cereal, like raisin bran, can be a great option for breakfast to increase your iron intake. Additionally, choosing a cereal with fewer sugar additions can be beneficial for your overall health. Moreover, raisin bran not only provides iron but also offers a good amount of fiber, and is one of the rich magnesium foods that can help ease constipation and lower your risk of diabetes and heart disease, making it a nutritious choice for breakfast.

7. Dark Chocolate

Dark Chocolate

While certain chocolates are heavy in sugar and fat, dark chocolate with at least 45% cocoa solids can still be a source of iron and is considered one of the delicious foods with iron.  3.4 mg of iron, or 19% of the DV, may be found in a 1-ounce (28-gram) serving. Additionally, this tiny amount contains 15% and 56% of the DVs for magnesium and copper, respectively It also has prebiotic fiber, which feeds the beneficial bacteria in your gut. To get the most rewards, it is therefore advisable to ingest chocolate that has at least 70% cocoa.

8. Lentils


Lentils are a different legume that should be mentioned for its iron content. According to the USDA, cooked lentils are a fantastic source of nutrients, supplying 6.59 mg per cup. They are foods high in iron and a high source of fiber as well, with 15.6 g per cup. According to the Harvard T.H. Chan School of Public Health, fiber may help decrease cholesterol and maintain blood sugar levels. Additionally, lentils are a very adaptable item in the kitchen; they go well with everything from burgers and chili to soups and salads.

9. Sesame Seeds


“Sesame seeds have a wonderful nutty taste and are a rich source of iron,” claims Largeman-Roth. The seeds include a variety of other crucial elements, including copper, and have a small amount of iron. They also contain zinc, vitamin E, and phosphorus. Sprinkle the seeds on a salad for a simple method to include them in your diet: When striving for 18 mg of iron per day, every bit counts. Each tablespoon will add over a milligram to your daily count

10. Pumpkin Seeds


These gritty seeds, which start to appear around Halloween, shouldn’t be taken lightly. According to the USDA, a 1-ounce portion of raw pumpkin seeds without shells contains 2.7 mg of iron, making them a useful source of iron for a range of foods. Use the seeds as a crunchy topping for yogurt, cereal, salad, homemade trail mix, toast, or muffin recipes. As a quick and wholesome snack, you may also try them on their own. One ounce contains 7 grams of protein. Win-win!


In conclusion, iron deficiency is a widespread issue, especially among children and pregnant women, and can lead to symptoms such as fatigue, chest pain, and low appetite. Incorporating foods high in iron into your diet can help address this deficiency and contribute to overall health. Oysters, mussels, clams, liver, chickpeas, spinach, red meat, fortified breakfast cereals, dark chocolate, lentils, sesame seeds, and pumpkin seeds are all excellent sources of iron. By including these nutrient-rich foods in your meals, you can increase your iron intake and maintain optimal health.



Some common iron-rich foods include giblets, red meat, liver, eggs, chicken giblets, pork liver, chickpeas, clams, oysters, mussels, spinach, fortified breakfast cereals, pumpkin seeds, dark chocolate, black beans, lentils, and sesame seeds.

You can incorporate foods high in iron into your diet by including them in meals or snacks. Some ideas include adding red meat or liver to stir-fries or stews, incorporating chickpeas into salads or pasta dishes, including clams, oysters, or mussels in seafood dishes, using spinach in omelets or smoothies, choosing fortified breakfast cereals for breakfast, snacking on pumpkin seeds, enjoying dark chocolate as a treat, adding black beans to salads or Mexican dishes, including lentils in soups or curries, and sprinkling sesame seeds on top of salads or stir-fries.

Some plant-based foods that contain iron include chickpeas, spinach, fortified breakfast cereals, pumpkin seeds, black beans, lentils, and sesame seeds.

Yes, besides red meat, other foods are high in iron. Some examples include chicken giblets, pork liver, clams, oysters, mussels, spinach, fortified breakfast cereals, pumpkin seeds, dark chocolate, black beans, lentils, and sesame seeds.