Foods High In Iron: Know Quality Nutrition Facts Here!

Foods High In Iron: Food containing iron helps transport oxygen in the body and has other essential functions. Read here which foods contain the most iron.

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About Iron In Foods

Iron is one of the most essential, vital trace elements our body needs. Since the body cannot produce it, we are dependent on taking it in with food.

The main tasks of iron are:

  • Supply of each cell with energy
  • Assistance in the production of hormones and the formation of enzymes
  • The oxygen transported in the blood
  • Support of the defense against infections and strengthening of the immune system
  • The storage of oxygen in the muscles

About 60 percent is in the blood, 25 percent is in the liver, spleen, and bone marrow, and another 15 percent is bound to muscle protein and enzymes.

See Also: Foods High In Folate

The Best Foods High In Iron

Foods High In Iron – Spices like thyme and marjoram also contain a lot of iron. Vegetables should be getting prepared fresh, if possible, only blanched or eaten raw. It is advisable to remove the thick ribs from lettuce from the greenhouse because pollutants are pesticides that accumulate there more often. Frozen vegetables are often better than old goods from the vegetable counter. 

Animal iron sources contain bivalent iron called haem iron. The body can absorb it better than the trivalent iron in plant foods. They are called non-haem iron, which must first be getting converted to bivalent iron in the body. Vitamin C is involved in this conversion, so the absorption of iron from plant iron sources can be improved by the simultaneous intake of vitamin C, like a glass of orange juice. Muesli, oatmeal, and other cereal flakes provide more iron than oranges. Fruit rich in vitamin C like oranges, kiwi, strawberries, and currants is an ideal dessert. 

Substances that improve absorption are also organic acids, such as citric acid and lactic acid, contained in yogurt. In contrast, materials in black tea, coffee, milk, or milk products had calcium salts. Spinach and rhubarb contain oxalic acid. Phosphates can be getting obtained from cola and egg yolk. Alginic acid is abundant in pudding powder: packet soups, rice, cereals, legumes, and soya, including phytic acid or phytates

Don’t forget: Certain antibiotics and medicines for heartburn slightly reduce the intake. 

These food companions inhibit absorption mainly by forming insoluble compounds that the body cannot utilize. However, in a balanced diet, inhibiting and promoting factors balance each other out. It is essential not to consume foods that inhibit absorption simultaneously as iron-rich foods. The intake of inhibiting substances in legumes and cereals can reduce by specific preparation techniquessoaking, or germination.

See Also: Health Benefits Of Kiwi

List Of Foods High In Iron:

  • Meat, especially red meat.
  • Soybean flour provides a lot of iron.
  • Fish like sardines.
  • Pulses such as beans. 
  • Whole-grain cereal products such as oat flakes and muesli
  • Pasta.
  • Bread.
  • Carrots, sauerkraut, and tomatoes.
  • Cocoa powder.
  • Light green vegetables such as broccoli, asparagus, and avocado.
  • Brewer’s yeast.
  • Nuts, almonds, sunflower seeds, pumpkin seeds, sesame seeds, and poppy seeds.
  • Dried fruit.

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Foods High In Iron: Meat

Meat is the best supplier of iron because the body can best utilize the iron from animal foods. The offal is ideal because it has the highest iron content. But offal such as the heart and kidneys are not for everyone. You should not eat them regularly either, as they can contain harmful substances in large quantities.

Image by Free-Photos from Pixabay

Whatever meat you choose is up to you. As far as the iron content is concerned, there are hardly any differences.

  • Pork fillet: 1,5 mg per 100 g
  • Beef fillet: 2,3 mg per 100 g
  • Pork escalope, comb: 1,7 mg per 100 g
  • Minced beef: 3 mg per 100 g
  • Pork liver: 17 mg per 100 g
  • Veal breast, knuckle: 3 mg per 100 g
  • Beef kidney: 9,5 mg per 100 g
  • Veal cutlet: 2,1 mg per 100 g
  • Beef prime rib: 1,9 mg per 100 g
  • Veal liver: 7,9 mg per 100 g

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Foods High In Iron: Legumes

Whether red, brown, or green, lentils are excellent sources of iron, and as they are purely vegetables, they are especially popular with vegans and vegetarians. On average, 100 grams of dried lentils contain about eight milligrams of iron. On the other hand, the canned version has only 2.4 milligrams, so it is better to use the dried ones.

Image by Ariel Núñez Guzmán from Pixabay

Other legumes such as chickpeas, beans, and soybeans also contain plenty of iron:

  • Tofu: 3.7 mg per 100 g
  • White beans: 6.5 mg per 100 g
  • Soybeans: 6,6 mg per 100 g
  • Chickpeas: 6,0 mg per 100 g

See Also: Is A Vegan Diet Suitable For Losing Weight?

Foods High In Iron: Seafood

Oysters, mussels, shrimps, and types of seafood are also good sources of iron.

  • Crabs: 1,7 mg per 100 g
  • Oysters: 3.1 mg per 100 g
  • Shrimps: 1,5 mg per 100 g
  • Deep-water shrimps: 5 mg per 100 g
  • Mussels: 4,2 mg per 100 g

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Image by PublicDomainPictures from Pixabay

Foods High In Iron: Oatmeal

Oatmeal is also a portion of excellent iron food. One hundred grams come to 5.5 milligrams of iron. Eat cereal for breakfast to get a good part of iron in the morning for the body!

Image by Tabeajaichhalt from Pixabay

Other cereals with high iron content:

  • Green spelt: 4,4 mg per 100 g
  • Wheat: 3.2 mg per 100 g
  • Barley: 2,8 mg per 100 g
  • Rye: 2,8 mg per 100 g

See Also: Oat Milk Benefits And Side Effects

Foods High In Iron: Poultry Foods

One often thinks of beef when it comes to meat and iron content. But poultry also contains some iron. For example, 100 grams of the roast chicken leg comes to 1.8 milligrams of iron. The liver has more iron content; 100 grams contain about 7.4 milligrams of iron.

Image by Michael Shivili from Pixabay

Other types of poultry:

  • Turkey: 1,5 mg per 100 g
  • Goose: 1,9 mg per 100 g
  • Duck: 2.5 mg per 100 g

See Also: Tips For Preparing Your Meat Recipes

Foods High In Iron: Chanterelles

The brown mushrooms are excellent sources of iron. One hundred grams contain about 6.5 milligrams of iron, and the value increases even with the dried variety; 100 g of dried chanterelles contains 17.2 milligrams of iron.

Chanterelles are rich in iron.
Image by Herbert Aust from Pixabay

Other types of mushrooms cannot compete with this. Different mushroom types contain, on average, only about 1 milligram of iron.

See Also: Mushroom Health Benefits And Side Effects

Foods High In Iron: Black Salsify

Black salsifies also deserve a regular place on our plates, because fresh they are one of the best sources of iron for vegetables. One hundred grams have about 3.3 milligrams of iron.

Black salsify is rich in iron.
Image by Maria Gutebring from Pixabay

Other iron-rich vegetables are:

  • Lamb’s lettuce: 2 mg per 100 g
  • Purslane: 3.6 mg per 100 g

See Also: Best Foods High In Fiber

Foods High In Iron: Wholemeal Rye Bread

A slice of bread can help to fill our iron stores. But only if it is wholemeal bread, and you won’t get far with a croissant. One hundred grams of wholemeal rye bread contains 2 milligrams of iron.

Wholemeal rye bread is high in iron.
Image by congerdesign from Pixabay

Other types of bread:

  • Wholemeal wheat bread: 2.0 mg per 100 g
  • Graham bread: 1.6 mg per 100 g
  • Pumpernickel: 1.9 mg per 100 g

See Also: Foods High In Potassium

Foods High In Iron: Millet

Thanks to its high iron content, Millet tastes wonderfully nutty and is excellent. One hundred grams of millet contains 7 milligrams of iron.

You can prepare millet just as quickly and efficiently as couscous or bulgur. Eat millet as a side dish with vegetables, meat, or fish.

Millet is a food with high iron content.
Image by Aviavlad from Pixabay

Besides millet, two other pseudo-cereals belong to the group of iron-containing foods:

  • Amaranth: 9 mg per 100 g
  • Quinoa: 8 mg per 100 g

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Foods High In Iron: Spinach

Spinach was long regarded as the best iron supplier par excellence until it turned out that the green vegetable is not quite as rich in iron.

Spinach has a high iron content.
Image by Engin_Akyurt from Pixabay

If it is about food containing iron, spinach should not be missing. After all, it contains about 3.4 milligrams of iron per 100 grams.

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Table Of Foods High In Iron

Foods In Iron: Meat and Sausage

FoodsIron content (in mg) per 100 g*Amount needed to add 15mg iron.
Blood sausage3050g
Liver of pork1883g
Beef Ham10150g
Calf’s liver7,5200g
Liver Sausage3200g

Foods In Iron: Grain and cereal

FoodsIron content (in mg) per 100 g*Amount needed to add 15mg iron.
Wheat bran15100g
Millet flakes9160g
Wheat germs7,6197g
Oat flakes, green spelt4,2360g
Rye flour2,1714g
Whole rice1,7880g
Rye Bread1,7880g
Wheat flour1,51000g
Rice parboiled1,41070g
White bread1,21250g
Wheat semolina1,11360g
Rice peeled0,62500g

Foods In Iron: Nuts and Seeds

FoodsIron content (in mg) per 100 g*Amount needed to add 15mg iron.
Pumpkin seeds11,2170g
Pine nuts9,2163g

Foods In Iron: Fruits, Fruit Juices, Dried Fruit

FoodsIron content (in mg) per 100 g*Amount needed to add 15mg iron.
Raisins, dried plums2,3650g
Blueberries, lemons0,53000g
Apricots, strawberries, cherries0,43750g
Kiwi, tangerines, peaches0,43750g
Grapes, bananas0,43750g
Pineapple, plums, rhubarb0,35000g
Apples, pears, melons0,27500g

Foods In Iron: Vegetables, Potatoes, Legumes

FoodsIron content (in mg) per 100 g*Amount needed to add 15mg iron.
Dried soybeans9,7154g
Lenses dried8187g
Dried white beans7215g
Dried chickpeas6,1245g
Black salsify3,3450g
Peas green1,9790g
Lettuce, green beans11500g
Mushroom, porcini mushrooms11500g
Leeks, asparagus0,91666g
Cauliflower, kohlrabi0,53000g
Red cabbage, sauerkraut0,53000g

Foods In Iron: Fish and Seafood

FoodsIron content (in mg) per 100 g*Amount needed to add 15mg iron.
Oil sardines2,5600g

Foods In Iron: Eggs, Milk, Dairy Products

FoodsIron content (in mg) per 100 g*Amount needed to add 15mg iron.
Egg Yolk5,5272g
Eggs (100g = 2 pieces)1,8830g
Soy milk0,43750g
Semi-hard cheese0,35000g
Soft cheese0,27500g
Milk, yogurt, cream0,115000g

Daily Intake Of Iron In Foods

Food experts recommend different reference values for men, women, and risk groups such as pregnant women, children, and the elderly:

  • From the age of 50 onwards, the weight for both women and men settles at 10 milligrams per day
  • Women should take 15 milligrams per day until menopause
  • Pregnant women are getting recommended to have a very high iron level – 30 milligrams per day
  • Breastfeeding women should take 20 milligrams per day
  • Children up to 10 years of age should take 10 milligrams/day – no distinction is made between the sexes here.
  • Men up to 10 milligrams per day

See Also: Benefits Of Vegan Diet

Best Food Combination For Iron Absorption

In principle, animal iron, especially from red meat, can be better absorbed and utilized by the body.

Due to their lower bioavailability, like how much the body can absorb iron, plant foods can hardly keep up with this, although their free iron content is much higher. But we cannot eat meat every day. So what can we do?

The solution is to combine plant and animal iron at every meal cleverly – this tactic makes it easy to meet iron requirements. 

Delicious combination to increase iron absorption:
  • Wholemeal noodles with tomato sauce, fried chicken cubes, and spinach
  • Porridge is from oat and millet flakes mixed with water. Topped with oranges, blackberries, raspberries, and linseed
  • Amaranth kidney bean burger with mango, avocado, tomato, or chutney
  • Beef fillet strips with lamb’s lettuce, boiled quinoa, pomegranate seeds, peppers, avocado, and almonds
  • Omelet with spinach, chanterelles, and peppers
  • Red lentil soup with some orange juice and caramelized pumpkin seeds

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FAQ Foods High In Iron

Where is the most iron contained?

Meat, especially dark meat, is a good source of iron, as are blood sausage and liver. Various vegetables also contain a lot of iron, such as legumes like peas, beans, and lentils.

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What has the highest iron in foods?

The 10 best iron sources in foods are meat, legumes, seafood, oatmeal, poultry, chanterelles, black salsify, wholemeal rye bread, millet, and spinach.

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What works best against iron deficiency?

Vitamin C with ascorbic acid helps to absorb more iron. Good sources of vitamin C are oranges or orange juice, broccoli, and red peppers. Meat, fish, and poultry also promote iron absorption from plant foods.

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Does millet have much iron?

At just under 6 milligrams per 100 grams, millet is one of the top iron suppliers compared with other cereals. Just 50 grams of millet can cover the daily iron requirement.

See Also: Foods High In Lectins

Does oatmeal contain iron?

Legumes are an excellent source of vegetable iron. In dried form, lentils, kidney or soybeans, white beans, and chickpeas provide an average of 4 to 5 milligrams of iron per 60-gram serving.

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What are the best plant-based iron sources in foods?

These vegetable foods contain considerable amounts of iron: pumpkin seeds, amaranth, linseed, quinoa, dried lentils, pistachios, pine nuts, oat flakes, and dried apricots.

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What happens when you have an iron deficiency?

If we dont supply the body with enough iron, a so-called iron deficiency anemia occurs. When iron deficiency occurs, transferrin can bind more iron so that the iron concentration in the blood increases as soon as iron is absorbed with food.

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Is it bad if you have an iron deficiency?

The body can survive this condition to a certain extent, but if the anemia persists for an extended time, it can lead to heart muscle weakness. Long-lasting, severe anemia can even lead to death.

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Is beetroot juice high in iron?

In the vernacular, beetroot juice is considered a suitable source of iron. However, the mineral is less readily available in beetroot, plum, or cranberry juice than in diluted juices, whether vegetarian or not – women do not always absorb enough iron.

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What prevents the absorption of iron?

Plant iron is not utilized by the body as well as animal iron. However, some tricks improve the absorption of plant iron: Drink a glass of orange juice with your meal, or cut peppers into your salad.

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How does iron deficiency manifest itself in women?

If an iron deficiency occurs, the resulting anemia can also be externally noticeable: You get pale and dry skin, brittle fingernails, and hair loss.

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What are the signs of iron deficiency?

Fatigue and exhaustion, forgetfulness and lack of concentration reduced physical performance and shortness of breath, paleness, hair loss, brittle nails and torn corners of the mouth, susceptibility to infections, depression and anxiety, restless legs syndrome, and sleep disorders.

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Are you tired when you have an iron deficiency?

If you are permanently physically exhausted, this may be due to poor nutrition. Iron, in particular, is considered an essential component, and a lack of iron results in a deficiency of red blood cells, which are responsible for oxygen transport in the body.

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Why does iron deficiency lead to anemia?

Iron deficiency leads to anemia, in which the cause is a disturbed formation of the red blood pigment hemoglobin due to a lack of iron. Iron deficiency anemia is the most common form of anemia worldwide, and iron deficiency disrupts the production of the red blood pigment, hemoglobin.

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What if hemoglobin is too low?

Lack of performance, fatigue, shortness of breath, paleness, especially in the mucous membranes.

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Can iron deficiency lead to headaches?

Iron deficiency is a relatively common but often neglected cause of headaches. Iron deficiency affects many people and, in many cases, remains undiscovered for a long time.

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What is the optimal ferritin value?

Ferritin tells us how well the iron storage in our body is getting filled. So much more interesting than the current iron level in the blood. The standard value for ferritin is for men between 30 – 300 µg/l and women between 20 – 200 µg/l.

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Which juices are good for blood formation?

Beetroot juice is a natural iron bomb, and when drunk regularly, it has a perfect effect on the iron content in the blood. The more undiluted beetroot juice is, the more iron the drink contains.

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Where’s the most iron food for a vegan?

Various plant foods can provide us with iron, especially pulses, whole grains, vegetables, nuts, seeds, and dried fruits, considered optimal sources. Legumes – Lentils, beans, mung beans, soybeans, white beans, and products made from them, such as tofu and chickpeas.

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Is anemia curable?

It is hardly possible to remedy the already existing deficiency by diet alone. Therefore, the doctor prescribes iron-containing tablets for acute anemia treatment to replenish the iron stores.

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Which tea inhibits the absorption of iron?

Those who have to take them should not drink coffee or black tea for at least two hours before and after. Vitamin C can significantly increase iron availability from plants, and a glass of orange juice or fruit with meals can improve iron absorption.

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What to consider for iron intake?

Try to eat iron foods for about an hour before breakfast—that way, the body can absorb the most of it. If you take iron at a different time of day, the last meal should have been at least two hours ago, and it should be at least an hour before the next one.

See Also: Healthy Foods for Breakfast

Can one get iron deficiency through stress?

People affected by iron deficiency suffer from tiredness, irritability, and headaches, among other things. Iron deficiency can also be getting caused by stress. Since the body does not produce iron itself, we must supply it from outside, such as iron-rich food.

See Also: Against Stress Eat Plenty Of Vegetables, Fruits, And Garlic


Iron-rich food is good for preventing iron deficiency. Some foods inhibit iron absorption; vitamin C improves it. Food containing iron supports the body. Iron from meat is about three times better than iron from plant foods. The body gets only a fraction of the iron in food.

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Last Updated on 16/04/2022 by Buzz This Viral