31+ Iron-Rich Foods to Boost Your Energy and Health

Are you feeling tired all the time? Do you struggle to focus? You might be low on iron!

I know how it feels – I’ve been there too. But don’t worry, I’m here to help you power up your diet with iron-rich foods.

In this guide, I’ll show you 31+ tasty options to boost your iron levels.

Whether you’re a meat lover or a veggie enthusiast, I’ve got you covered. Let’s dive in and discover how these foods can transform your energy and health!

31+ High Iron Foods

Animal Sources: Power-Packed Iron Options

1. Beef Liver: The Iron Superhero

If you’re looking for an iron powerhouse, beef liver is your go-to food. It’s packed with iron and other nutrients.

I love adding it to my diet once a week. Just 3 ounces give you a whopping 5 mg of iron! It’s also rich in vitamin B12, which helps your body use iron better.

Nutrient	Amount (per 3 oz serving)
Iron	5 mg
Protein	20 g
Vitamin A	6,582 mcg
Vitamin B12	70.7 mcg
Calories	153

2. Oysters: Seafood’s Iron Secret

Don’t overlook oysters! These little sea treasures are iron goldmines. I enjoy them as a special treat.

Six medium oysters give you about 4-5 mg of iron. They’re also loaded with zinc, which boosts your immune system. Try them raw with lemon or grilled for a tasty iron boost.

Nutrient	Amount (per 6 medium oysters)
Iron	4-5 mg
Protein	9 g
Zinc	39 mg
Vitamin B12	16.3 mcg
Calories	50

3. Lean Beef: A Tasty Iron Source

Lean beef is a delicious way to get your iron fix. I often include it in my meals. A 3-ounce serving of lean beef provides about 2-3 mg of iron.

It’s also high in protein, which helps build and repair your body. Choose lean cuts to keep it healthy.

Nutrient	Amount (per 3 oz serving of lean beef)
Iron	2-3 mg
Protein	22 g
Zinc	5 mg
Vitamin B12	1.4 mcg
Calories	180

4. Turkey: The Lean Iron Machine

Turkey isn’t just for Thanksgiving! It’s a great year-round iron source. I love using ground turkey in my recipes.

A 3-ounce serving of dark meat turkey gives you about 2 mg of iron. It’s also lower in fat than beef, making it a heart-healthy choice.

Nutrient	Amount (per 3 oz serving of dark meat turkey)
Iron	2 mg
Protein	23 g
Zinc	3.8 mg
Vitamin B6	0.4 mg
Calories	170

5. Chicken: Your Everyday Iron Boost

Don’t underestimate chicken! It’s a versatile iron source I use almost daily. A 3-ounce serving of dark meat chicken provides about 1.1 mg of iron.

It’s also rich in niacin, which helps your body turn food into energy. Grill, roast, or stir-fry for a quick iron hit.

Nutrient	Amount (per 3 oz serving of dark meat chicken)
Iron	1.1 mg
Protein	24 g
Niacin	6.1 mg
Vitamin B6	0.4 mg
Calories	170

6. Tuna: The Convenient Iron Catch

Tuna is my go-to for a quick iron boost. It’s easy to keep canned tuna on hand.

A 3-ounce serving of canned tuna in water gives you about 1.3 mg of iron. It’s also high in omega-3 fatty acids, which are great for your heart and brain.

Nutrient	Amount (per 3 oz serving of canned tuna in water)
Iron	1.3 mg
Protein	20 g
Omega-3s	0.7 g
Vitamin B12	2.5 mcg
Calories	100

7. Sardines: Small Fish, Big Iron

Don’t let their size fool you – sardines are iron powerhouses! I love adding them to salads.

A 3-ounce serving of canned sardines provides about 2.5 mg of iron. They’re also rich in calcium, which is great for your bones. Try them on toast or in pasta for a nutrient boost.

Nutrient	Amount (per 3 oz serving of canned sardines)
Iron	2.5 mg
Protein	21 g
Calcium	325 mg
Vitamin D	4 mcg
Calories	180

8. Lamb: A Rich Iron Treat

Lamb is a delicious way to up your iron intake. I enjoy it as an occasional treat. A 3-ounce serving of cooked lamb provides about 1.4 mg of iron.

It’s also rich in selenium, which supports your immune system. Try grilled lamb chops or a hearty lamb stew.

Nutrient	Amount (per 3 oz serving of cooked lamb)
Iron	1.4 mg
Protein	25 g
Selenium	23 mcg
Vitamin B12	2.7 mcg
Calories	250

Plant-Based Sources: Green Iron Machines

9. Spinach: The Leafy Iron Star

Popeye was onto something with spinach! It’s my favorite leafy green for iron. One cup of cooked spinach gives you a impressive 6.4 mg of iron.

It’s also packed with vitamin C, which helps your body absorb iron better. Try it in salads, smoothies, or sautéed as a side dish.

Nutrient	Amount (per 1 cup cooked spinach)
Iron	6.4 mg
Vitamin C	17.6 mg
Vitamin A	18,867 IU
Folate	263 mcg
Calories	41

10. Lentils: The Versatile Iron Powerhouse

Lentils are my go-to for a plant-based iron boost. One cup of cooked lentils provides a whopping 6.6 mg of iron.

They’re also high in fiber, which is great for your digestion. I love using them in soups, salads, and as a meat substitute in tacos.

Nutrient	Amount (per 1 cup cooked lentils)
Iron	6.6 mg
Protein	18 g
Fiber	15.6 g
Folate	358 mcg
Calories	230

11. Tofu: The Soy Iron Wonder

Don’t overlook tofu as an iron source! It’s a staple in my vegetarian meals. A half-cup serving of firm tofu provides about 3.4 mg of iron.

It’s also high in protein and calcium. Try it stir-fried, grilled, or blended into smoothies for a creamy texture.

Nutrient	Amount (per 1/2 cup firm tofu)
Iron	3.4 mg
Protein	10 g
Calcium	227 mg
Magnesium	51 mg
Calories	88

12. Chickpeas: The Iron-Rich Legume

Chickpeas are a tasty way to boost your iron intake. I love using them in various dishes. One cup of cooked chickpeas gives you about 4.7 mg of iron.

They’re also rich in fiber and protein. Try them in hummus, salads, or roasted as a crunchy snack.

Nutrient	Amount (per 1 cup cooked chickpeas)
Iron	4.7 mg
Protein	14.5 g
Fiber	12.5 g
Folate	282 mcg
Calories	269

13. Quinoa: The Super Grain with Iron

Quinoa is my favorite iron-rich grain. It’s not just tasty, it’s nutritious too! One cup of cooked quinoa provides about 2.8 mg of iron.

It’s also one of the few plant foods that’s a complete protein. I love using it as a base for grain bowls or as a side dish.

Nutrient	Amount (per 1 cup cooked quinoa)
Iron	2.8 mg
Protein	8 g
Fiber	5.2 g
Magnesium	118 mg
Calories	222

14. Pumpkin Seeds: Tiny Iron Powerhouses

Don’t underestimate these little seeds! Pumpkin seeds are iron-rich snacks I always keep handy.

A quarter-cup serving gives you about 2.5 mg of iron. They’re also packed with magnesium, which is great for your muscles and nerves.

Sprinkle them on salads or eat them as a snack.

Nutrient	Amount (per 1/4 cup pumpkin seeds)
Iron	2.5 mg
Protein	8.5 g
Magnesium	190 mg
Zinc	2.9 mg
Calories	180

15. Cashews: Nutty Iron Goodness

Cashews are not just delicious, they’re great for your iron levels too! I often add them to my trail mix.

A quarter-cup serving of cashews provides about 2 mg of iron. They’re also rich in copper, which helps your body form red blood cells. Enjoy them as a snack or add to stir-fries.

Nutrient	Amount (per 1/4 cup cashews)
Iron	2 mg
Protein	5 g
Copper	0.6 mg
Magnesium	89 mg
Calories	196

16. Chia Seeds: Tiny Seeds, Big Iron Impact

Don’t let their size fool you – chia seeds pack an iron punch! I add them to my breakfast every day.

Two tablespoons of chia seeds provide about 2.2 mg of iron. They’re also high in omega-3 fatty acids and fiber. Try them in smoothies, yogurt, or make a chia pudding.

Nutrient	Amount (per 2 tbsp chia seeds)
Iron	2.2 mg
Fiber	10 g
Omega-3s	4.9 g
Calcium	177 mg
Calories	138

17. Kale: The Trendy Iron-Rich Green

Kale isn’t just trendy, it’s a great source of iron! I love using it in my green smoothies.

One cup of raw kale provides about 1.1 mg of iron. It’s also loaded with vitamins A, C, and K. Try it in salads, sautéed as a side dish, or baked into crispy chips.

Nutrient	Amount (per 1 cup raw kale)
Iron	1.1 mg
Vitamin C	80.4 mg
Vitamin A	6,693 IU
Vitamin K	547 mcg
Calories	33

18. Edamame: The Soybean Iron Boost

Edamame is a fun and tasty way to get more iron. I often enjoy it as a snack. One cup of cooked edamame provides about 3.5 mg of iron.

It’s also high in protein and fiber. Steam them and sprinkle with sea salt for a quick iron-rich snack.

Nutrient	Amount (per 1 cup cooked edamame)
Iron	3.5 mg
Protein	18.4 g
Fiber	8 g
Folate	482 mcg
Calories	188

19. Swiss Chard: The Colorful Iron Source

Swiss chard is a beautiful and nutritious green that’s rich in iron. I love using it in my stir-fries.

One cup of cooked Swiss chard gives you about 4 mg of iron. It’s also high in vitamins A, C, and K. Try it sautéed with garlic or added to soups and stews.

Nutrient	Amount (per 1 cup cooked Swiss chard)
Iron	4 mg
Vitamin A	10,717 IU
Vitamin C	31.5 mg
Vitamin K	573 mcg
Calories	35

20. Kidney Beans: The Hearty Iron Bean

Kidney beans are a fantastic source of iron and a staple in my kitchen. One cup of cooked kidney beans provides about 5.2 mg of iron.

They’re also rich in protein and fiber. I love using them in chili, salads, or mashed into a bean dip.

Nutrient	Amount (per 1 cup cooked kidney beans)
Iron	5.2 mg
Protein	15.3 g
Fiber	13.1 g
Folate	230 mcg
Calories	225

21. Black Beans: The Iron-Rich Bean Alternative

Black beans are another great iron source I often use. One cup of cooked black beans gives you about 3.6 mg of iron.

They’re also packed with protein and fiber. Try them in burritos, soups, or as a base for veggie burgers.

Nutrient	Amount (per 1 cup cooked black beans)
Iron	3.6 mg
Protein	15.2 g
Fiber	15 g
Magnesium	120 mg
Calories	227

Fortified Foods: Sneaky Iron Boosters

22. Fortified Breakfast Cereals: Start Your Day with Iron

Many breakfast cereals are fortified with iron, making them an easy way to boost your intake.

I often have a bowl for a quick iron fix. Some cereals provide 100% of your daily iron needs in just one serving!

Check the label to find ones high in iron. Pair them with vitamin C-rich fruits for better absorption.

Nutrient	Amount (per 1 cup fortified cereal)
Iron	18 mg
Fiber	3-5 g
Vitamin B12	6 mcg
Folate	400 mcg
Calories	100-200

23. Fortified Oatmeal: A Warm Iron Boost

Fortified oatmeal is another great breakfast option for iron. I love starting my day with a warm bowl.

A packet of fortified instant oatmeal can provide about 11 mg of iron. It’s also high in fiber, which is great for your digestion. Top it with berries for added vitamin C.

Nutrient	Amount (per 1 packet fortified instant oatmeal)
Iron	11 mg
Fiber	4 g
Protein	4 g
Vitamin B1	0.4 mg
Calories	150

24. Fortified Bread: Sandwich Your Way to More Iron

Many types of bread are fortified with iron. I always check the label when buying bread.

Two slices of fortified white bread can provide about 1.4 mg of iron.

While whole grain bread is healthier overall, it may have less added iron. Use fortified bread for sandwiches or toast.

Nutrient	Amount (per 2 slices fortified white bread)
Iron	1.4 mg
Fiber	1.2 g
Folate	60 mcg
Calcium	200 mg
Calories	130

Other Sources: Unexpected Iron Heroes

25. Blackstrap Molasses: The Sweet Iron Surprise

Blackstrap molasses is a hidden iron powerhouse! I love using it as a natural sweetener.

Just one tablespoon provides about 3.5 mg of iron. It’s also rich in potassium and calcium. Try it in baking, marinades, or stirred into oatmeal for a nutritious boost.

Nutrient	Amount (per 1 tbsp blackstrap molasses)
Iron	3.5 mg
Potassium	498 mg
Calcium	179 mg
Magnesium	42 mg
Calories	42

26. Dark Chocolate: The Indulgent Iron Source

Here’s some good news – dark chocolate is a great source of iron! I enjoy a small piece as a treat.

A 1-ounce serving of 70-85% dark chocolate provides about 3.3 mg of iron. It’s also rich in antioxidants. Remember, moderation is key due to its calorie content.

Nutrient	Amount (per 1 oz 70-85% dark chocolate)
Iron	3.3 mg
Fiber	3.1 g
Magnesium	64 mg
Copper	0.5 mg
Calories	170

27. Dried Apricots: Chewy Iron Bites

Dried apricots are a delicious way to boost your iron intake. I love snacking on them. A quarter-cup serving provides about 1.5 mg of iron.

They’re also high in fiber and vitamin A. Add them to trail mix, cereals, or enjoy them on their own for a quick iron boost.

Nutrient	Amount (per 1/4 cup dried apricots)
Iron	1.5 mg
Fiber	3 g
Vitamin A	1,101 IU
Potassium	378 mg
Calories	78

28. Prune Juice: Sip Your Way to More Iron

Prune juice is not just for digestive health – it’s a great source of iron too! I sometimes mix it with other juices.

A cup of prune juice contains about 3 mg of iron. It’s also high in vitamin C, which helps with iron absorption. Try a small glass with breakfast or as an afternoon pick-me-up.

Nutrient	Amount (per 1 cup prune juice)
Iron	3 mg
Vitamin C	10.5 mg
Potassium	707 mg
Fiber	2.6 g
Calories	182

29. Potatoes with Skin: The Humble Iron Provider

Don’t peel those potatoes! The skin is where a lot of the iron hides. I always leave the skin on when I cook potatoes.

A large baked potato with skin provides about 3.2 mg of iron. It’s also a good source of vitamin C. Try them baked, mashed with skin on, or in potato skins.

Nutrient	Amount (per 1 large baked potato with skin)
Iron	3.2 mg
Vitamin C	17.3 mg
Potassium	1,081 mg
Fiber	6.6 g
Calories	278

30. Sesame Seeds: Tiny Seeds, Big Iron Impact

Sesame seeds are tiny nutritional powerhouses. I love sprinkling them on salads and stir-fries.

A quarter-cup of sesame seeds provides about 5.2 mg of iron. They’re also rich in zinc and calcium. Try them in tahini, on baked goods, or as a crust for fish or chicken.

Nutrient	Amount (per 1/4 cup sesame seeds)
Iron	5.2 mg
Zinc	2.8 mg
Calcium	351 mg
Fiber	3.9 g
Calories	206

31. Dried Thyme: The Herb with a Hidden Iron Boost

Herbs can be surprising sources of iron, and dried thyme is a standout. I use it often in my cooking.

Just one teaspoon of dried thyme leaves contains about 1.2 mg of iron. It’s also rich in vitamin C.

Use it to season roasted vegetables, soups, or meat dishes for added flavor and nutrition.

Nutrient	Amount (per 1 tsp dried thyme leaves)
Iron	1.2 mg
Vitamin C	1.3 mg
Calcium	18.9 mg
Vitamin A	190 IU
Calories	3

Bonus: Vitamin C-Rich Foods to Boost Iron Absorption

To get the most out of these iron-rich foods, pair them with vitamin C sources.

Here are some great options:

1. Bell peppers
2. Strawberries
3. Citrus fruits (oranges, lemons, grapefruits)
4. Broccoli
5. Kiwi fruit

Adding these to your meals can help your body absorb more iron from the foods you eat.

Final Thoughts

You’ve now got a treasure trove of iron-rich foods at your fingertips! Remember, consistency is key.

Mix and match these foods in your daily meals to keep your iron levels up.

Listen to your body, and don’t hesitate to consult a healthcare professional if you have concerns. Here’s to your iron-powered health journey!