25 Iron-Rich Foods to Help You Get More Iron
Iron helps your body make hemoglobin, a protein in red blood cells that carries oxygen. Getting enough iron can support energy, focus, and healthy growth.
You can find it in meat, seafood, beans, seeds, vegetables, and more. Here are 25 tasty foods that can help you add more iron to everyday meals.
1. Spinach
Spinach is a useful plant-based source of iron, along with folate and vitamins A and C. Iron helps carry oxygen around your body, while vitamin C helps your body absorb iron from plant foods. Spinach is easy to find fresh, frozen, or canned, so it can fit many budgets and cooking styles.
One cup of cooked spinach has about 41 calories, 5 grams of protein, 4 grams of fiber, and 6.4 mg of iron.
Stir cooked spinach into eggs, pasta, soups, or lentils. You can also add a handful of fresh leaves to a sandwich or smoothie. Pair spinach with tomatoes, lemon juice, or bell peppers for vitamin C.
Spinach shrinks a lot when cooked, so a cup of cooked leaves comes from several cups raw. If you take certain medicines, ask your healthcare provider whether you need to keep your intake of vitamin K-rich foods steady.
2. Lentils
Lentils are an affordable way to get iron, protein, and fiber in one meal. Their fiber supports digestion and helps meals feel filling. Lentils also provide folate, which your body uses to make new cells. They cook faster than many dried beans and don’t need soaking first.
One cup of cooked lentils has about 230 calories, 18 grams of protein, 16 grams of fiber, and 6.6 mg of iron.
Simmer lentils with onions, garlic, carrots, and spices for a hearty soup. You can also mix them into pasta sauce, grain bowls, or veggie burgers. Add lemon juice or serve them with tomatoes to help your body absorb more iron.
Rinse dried lentils before cooking and remove any small stones. Red lentils become soft and creamy, while green and brown lentils tend to hold their shape.
3. Chickpeas
Chickpeas, also called garbanzo beans, offer plant-based iron, protein, and fiber. They also contain folate and other minerals that support normal body functions. Their mild, nutty flavor makes them an easy choice for meals, snacks, and salads.
One cup of cooked chickpeas has about 269 calories, 15 grams of protein, 12 grams of fiber, and 4.7 mg of iron.
Add chickpeas to salads, soups, curries, or roasted vegetable bowls. For a quick snack, drain canned chickpeas, pat them dry, and roast them with olive oil and spices. You can also blend them with tahini, lemon juice, and garlic to make hummus.
Canned chickpeas save time. Rinse them under running water to remove some of the added sodium, especially if you’re watching your salt intake.
4. Kidney Beans
Kidney beans provide iron, protein, and fiber, which makes them a filling addition to plant-based meals. They also supply potassium and folate. Because the iron in beans is non-heme iron, eating them with vitamin C-rich foods can help your body absorb more of it.
One cup of cooked kidney beans has about 225 calories, 15 grams of protein, 11 grams of fiber, and 3.9 mg of iron.
Use kidney beans in chili, bean salads, soups, or rice bowls. They work well with tomatoes, peppers, onions, and warm spices. Canned beans are convenient, while dried beans can be economical if you have time to cook them.
Never eat raw or undercooked kidney beans. Dried kidney beans need a proper soak and a vigorous boil before simmering. Follow package or trusted food-safety directions to prepare them safely.
5. Soybeans
Soybeans are rich in plant protein and provide a meaningful amount of iron. They also contain fiber, potassium, and other nutrients. Soy foods can be useful for people who want more protein without relying on meat at every meal.
One cup of cooked mature soybeans has about 298 calories, 29 grams of protein, 10 grams of fiber, and 8.8 mg of iron.
Try cooked soybeans in grain bowls, salads, or soups. Edamame, which are young soybeans, make a quick snack or side dish. Tofu, tempeh, and fortified soy foods can also help add variety, though their iron amounts differ by product.
Choose plain or lightly salted soybeans when possible. If you have a soy allergy, avoid soy products and check ingredient labels carefully.
6. Pumpkin Seeds
Pumpkin seeds are a handy source of iron, healthy fats, protein, and magnesium. A small portion adds crunch and nutrients without much preparation. Because seeds are energy-dense, a modest serving can be a practical way to boost the iron content of snacks and meals.
One ounce of roasted pumpkin seed kernels has about 163 calories, 8 grams of protein, 2 grams of fiber, and 2.3 mg of iron.
Sprinkle pumpkin seeds over oatmeal, yogurt, salads, or roasted vegetables. You can also mix them into homemade trail mix or blend them into a seed butter. Choose unsalted seeds if you’d like to keep sodium lower.
Pumpkin seeds contain non-heme iron, which your body absorbs less easily than the heme iron in meat and seafood. Pair them with fruit, such as an orange or strawberries, for vitamin C.
7. Sesame Seeds
Sesame seeds offer iron, healthy fats, protein, and minerals such as calcium. Their rich, nutty flavor works in both sweet and savory foods. Tahini, a paste made from sesame seeds, is another convenient way to use them.
One ounce of whole dried sesame seeds has about 160 calories, 5 grams of protein, 3 grams of fiber, and 4.1 mg of iron.
Sprinkle sesame seeds over stir-fries, salads, noodles, and roasted vegetables. Stir tahini into lemon juice and water for a creamy dressing, or spread it on toast with a little honey. Sesame seeds also work well in homemade energy bites.
Sesame is a common food allergen, so avoid it if you’re allergic and check labels on sauces and baked goods. To help absorb plant-based iron, serve sesame foods with vegetables or fruit that contain vitamin C.
8. Cashew Nuts
Cashews contain iron, copper, magnesium, and unsaturated fats. Copper helps your body use iron, while unsaturated fats can fit into a balanced eating pattern. Cashews are filling, but their calories add up quickly, so a small handful is often enough.
One ounce of raw cashews has about 157 calories, 5 grams of protein, 1 gram of fiber, and 1.9 mg of iron.
Eat cashews as a snack, chop them over oatmeal, or add them to stir-fries and salads. Blended cashews can also make a creamy sauce for pasta or vegetables. Choose plain or dry-roasted nuts if you want to limit added salt.
Cashews provide non-heme iron, so pair them with foods like citrus fruit, kiwi, or bell peppers. If you have a tree nut allergy, don’t eat cashews and check packaged foods for possible cross-contact.
9. Almonds
Almonds provide a little iron along with vitamin E, fiber, protein, and healthy fats. Vitamin E helps protect cells from damage, and fiber supports digestion. Almonds aren’t the highest-iron food on this list, but they can add a useful amount when eaten regularly.
One ounce of almonds has about 164 calories, 6 grams of protein, 3.5 grams of fiber, and 1.1 mg of iron.
Keep a small container of almonds for an easy snack. Add chopped almonds to oatmeal, salads, or whole-grain cereal, or blend almond butter into a smoothie. Unsweetened almond butter can also be spread on toast or apple slices.
Almonds contain phytates, natural compounds that can reduce the absorption of some minerals. You don’t need to avoid them, but it’s helpful to eat a varied diet and pair plant-based iron sources with vitamin C-rich foods.
10. Tofu
Tofu is made from soybeans and can provide iron and complete plant protein. It also offers calcium when made with calcium salts, though the amount depends on the type. Its mild taste makes it easy to season for many different meals.
A half-cup serving of firm tofu has roughly 180 calories, 20 grams of protein, 3 grams of fiber, and about 3 mg of iron, though values vary by brand and firmness.
Press tofu to remove extra water, then bake, pan-sear, or air-fry it with your favorite spices. Add it to curries, noodle bowls, salads, or vegetable stir-fries. Crumbled tofu can also stand in for scrambled eggs in a breakfast wrap.
Check the nutrition label because iron and calcium levels vary widely among tofu products. Add broccoli, tomatoes, or bell peppers to bring vitamin C to the meal and help your body absorb plant-based iron.
11. Oats
Oats provide iron, fiber, and slow-digesting carbohydrates that help make breakfast satisfying. They also contain beta-glucan, a type of soluble fiber that can help support healthy cholesterol levels as part of an overall balanced diet. Choose plain oats to control added sugar.
One cup of cooked oatmeal made with water has about 166 calories, 6 grams of protein, 4 grams of fiber, and 2.1 mg of iron.
Make oatmeal with milk or a fortified plant drink, then top it with berries, pumpkin seeds, or chopped nuts. For a savory option, cook oats with broth and add spinach, an egg, or tofu. Overnight oats are another easy breakfast to prepare ahead.
Iron levels differ among oat products, and some packaged cereals are fortified with extra iron. Check the label if you’re comparing brands. Fruit toppings such as strawberries can provide vitamin C alongside the iron in oats.
12. Quinoa
Quinoa is a seed often cooked and eaten like a grain. It offers iron, protein, fiber, and magnesium. It also contains all nine essential amino acids, which makes it a useful plant-based protein choice, especially when combined with beans, vegetables, or nuts.
One cup of cooked quinoa has about 222 calories, 8 grams of protein, 5 grams of fiber, and 2.8 mg of iron.
Use quinoa as a base for lunch bowls, mix it into soups, or serve it instead of rice. For breakfast, cook it with milk or a fortified plant drink and add fruit and cinnamon. Leftover quinoa can become a quick salad with chopped vegetables and lemon dressing.
Rinse quinoa before cooking if the package recommends it, since rinsing can remove its natural bitter coating. Pair it with tomatoes, broccoli, or citrus to help your body absorb more of its non-heme iron.
13. Beef
Beef contains heme iron, a form your body generally absorbs more easily than the iron found in plant foods. It also supplies protein, vitamin B12, zinc, and other nutrients. Lean cuts can provide these nutrients while keeping saturated fat lower than fattier cuts.
Three ounces of cooked lean beef has roughly 170 to 220 calories, about 22 to 26 grams of protein, and around 2 to 3 mg of iron, depending on the cut.
Choose lean ground beef, sirloin, or another lean cut, and cook it safely. Add sliced beef to tacos, stir-fries, salads, or sandwiches with vegetables. Beans and whole grains can round out the meal with extra fiber.
You don’t need to eat beef every day to get iron. A varied diet that includes beans, lentils, tofu, seafood, and vegetables can help meet your needs, too. Trim visible fat and vary your protein choices through the week.
14. Chicken Liver
Chicken liver is very rich in iron and also provides protein, vitamin B12, and vitamin A. These nutrients support red blood cell production and other normal body functions. Because liver is especially high in vitamin A, it is best eaten in modest amounts rather than as an everyday food.
A 3-ounce serving of cooked chicken liver has about 135 calories, 20 grams of protein, and roughly 11 mg of iron, though values vary with preparation.
Cook chicken liver thoroughly and serve a small portion with onions, herbs, or a side of vegetables. It can also be chopped into a savory spread or mixed into dishes where its flavor is balanced by other ingredients.
People who are pregnant or trying to become pregnant should ask a healthcare provider before eating liver because its high preformed vitamin A content can be unsafe in excess. Handle raw liver carefully and avoid cross-contamination in the kitchen.
15. Sardines
Sardines provide iron, protein, vitamin B12, and omega-3 fats. They also contain calcium when the soft bones are eaten. Their strong flavor may take some getting used to, but canned sardines are convenient and usually need little preparation.
A 3.75-ounce can of sardines in oil, drained, has about 190 calories, 23 grams of protein, and around 2.5 mg of iron, depending on the brand and packing liquid.
Mash sardines with lemon juice and black pepper for toast, or add them to pasta, salads, and grain bowls. They also pair well with tomatoes, parsley, and whole-grain crackers. Choose lower-sodium options if you are limiting salt.
Sardines contain heme iron, which is generally well absorbed. Check the label for sodium and added ingredients, since products vary. Canned fish can be a useful pantry staple when you need a fast meal.
16. Tuna
Tuna is a source of protein, iron, and vitamin B12. It is easy to store and can turn a simple meal into something more filling. Iron levels vary by tuna species and preparation, so canned light tuna and fresh tuna may have different nutrition numbers.
A 3-ounce serving of cooked yellowfin tuna has about 110 calories, 25 grams of protein, and roughly 1 mg of iron.
Mix canned tuna with plain yogurt or a little mayonnaise, celery, and lemon for a sandwich filling. Add it to pasta salad, baked potatoes, or a rice bowl with vegetables. Fresh tuna can be grilled or pan-seared and served with greens.
Tuna can contain mercury, and levels vary by type. Canned light tuna is generally lower in mercury than albacore or bigeye tuna. Follow current FDA advice, especially for children and people who are pregnant or breastfeeding.
17. Eggs
Eggs provide protein, vitamin B12, choline, and a small amount of iron. Choline supports normal brain and nerve function. Most of the iron in an egg is found in the yolk, so whole eggs offer more iron than egg whites alone.
One large hard-boiled egg has about 78 calories, 6 grams of protein, and 0.6 mg of iron.
Boil eggs ahead of time for a quick snack, or scramble them with spinach, tomatoes, or peppers. You can also add sliced eggs to grain bowls, sandwiches, or salads. Pairing eggs with plant foods can add fiber and vitamin C to the meal.
Eggs are useful, but they aren’t a major iron source by themselves. If you need more iron, combine them with beans, fortified cereal, tofu, or leafy greens. Refrigerate cooked eggs promptly and follow food-safety guidance.
18. Dried Apricots
Dried apricots contain iron, fiber, potassium, and natural carbohydrates. They are easy to pack and can add sweetness without needing a dessert. Drying removes water, so dried fruit is more concentrated than fresh fruit by weight.
One-half cup of dried apricots has about 157 calories, 2 grams of protein, 4 grams of fiber, and around 1.7 mg of iron.
Eat a few dried apricots with nuts for a snack, chop them into oatmeal, or stir them into couscous and grain salads. They also work in homemade trail mix with pumpkin seeds and raisins. Drink water and enjoy dried fruit in sensible portions.
Some dried apricots are treated with sulfites to preserve their color. Check the package if you are sensitive to sulfites. For better iron absorption, enjoy them with vitamin C-rich fruit such as oranges or strawberries.
19. Raisins
Raisins offer a small amount of iron, along with fiber and natural sugars that provide energy. They are easy to keep in a bag, desk, or pantry, and they can make simple foods taste sweeter. Their iron content is helpful as part of a varied diet, but raisins alone won’t meet all your needs.
One-half cup of raisins has about 217 calories, 2 grams of protein, 3 grams of fiber, and around 1.6 mg of iron.
Stir raisins into oatmeal, unsweetened cereal, or whole-grain muffins. Add them to salads with leafy greens, nuts, and a citrus dressing, or mix a small handful with pumpkin seeds for a portable snack.
Because raisins are concentrated in natural sugar and calories, a smaller serving may be enough. They can also stick to teeth, so rinse with water after snacking and keep up with regular brushing. Pair them with vitamin C-rich foods to support iron absorption.
20. Dates
Dates provide a little iron, plus fiber, potassium, and natural sweetness. Their soft texture makes them easy to blend into sauces or snacks. They can help sweeten recipes without relying only on refined sugar, though they still contain plenty of natural sugar.
A 100-gram serving of Medjool dates, about four large dates, has roughly 277 calories, 2 grams of protein, 7 grams of fiber, and about 1 mg of iron.
Remove the pits and chop dates into oatmeal, yogurt, or salads. Blend them with nuts and seeds to make simple snack bites, or stuff them with a small amount of nut butter. Dates also pair well with citrus and warm spices.
Dates are a useful ingredient, but their iron contribution is modest compared with beans, seeds, or meat. If you have diabetes or need to manage blood sugar, ask your healthcare provider how dried fruit can fit your meal plan.
21. Black Beans
Black beans supply iron, protein, fiber, and folate. Their fiber supports digestion and can help you feel full after a meal. They are inexpensive, easy to store, and work in many cuisines, making them a practical staple for busy households.
One cup of cooked black beans has about 227 calories, 15 grams of protein, 15 grams of fiber, and 3.6 mg of iron.
Add black beans to tacos, burrito bowls, soups, or salads. Mash them with garlic and spices for a sandwich spread, or combine them with rice and roasted vegetables. Tomatoes, salsa, and bell peppers add vitamin C to the meal.
If you use canned beans, rinse and drain them to reduce some of the sodium. Dried beans are another option, though they need soaking or longer cooking depending on the product. Increase fiber-rich foods gradually if you aren’t used to eating many beans.
22. Green Peas
Green peas offer iron, plant protein, fiber, and vitamins such as vitamin C. They are easy to add to meals and bring a little sweetness and color to the plate. Frozen peas are often just as convenient as fresh peas and can be stored for months.
One cup of cooked green peas has about 134 calories, 9 grams of protein, 9 grams of fiber, and 2.5 mg of iron.
Stir peas into pasta, fried rice, soups, and stews, or serve them as a side with lemon and herbs. You can also mash peas with olive oil and garlic for a quick spread. Add them near the end of cooking so they stay bright and tender.
Peas contain non-heme iron, but they also provide vitamin C, which can help your body absorb that iron. Keep a bag of frozen peas on hand for a quick boost to simple weeknight meals.
23. Swiss Chard
Swiss chard is a leafy green that provides iron, vitamin K, vitamin A, and magnesium. Like spinach, it shrinks as it cooks, making it easier to eat a generous portion. Its colorful stems can also add texture and brightness to meals.
One cup of cooked Swiss chard has about 35 calories, 3 grams of protein, 4 grams of fiber, and roughly 4 mg of iron.
Sauté chopped chard with garlic and olive oil, or stir it into soups, beans, and pasta. Cook the stems a little longer than the leaves because they take more time to soften. A squeeze of lemon at the end adds freshness and vitamin C.
Swiss chard is rich in vitamin K, which can affect some blood-thinning medicines. If you take one of these medicines, ask your healthcare provider how to keep your intake consistent. Wash leafy greens well before preparing them.
24. Amaranth Leaves
Amaranth leaves are edible greens used in many cuisines around the world. They provide iron, folate, vitamin C, and other plant nutrients. The exact iron content varies by variety and preparation, but these leaves can be a useful part of a balanced eating pattern.
One cup of cooked amaranth leaves has roughly 28 calories, 3 grams of protein, 3 grams of fiber, and around 2 to 3 mg of iron, depending on the variety and cooking method.
Wash the leaves carefully, then steam or sauté them with garlic, onions, and a little oil. Add them to soups, lentil dishes, or vegetable stews. You can also serve cooked leaves alongside beans or grains for a satisfying plant-based meal.
As with other leafy greens, the amount of iron your body absorbs is not the same as the amount listed in a nutrition table. Add tomatoes, lemon, or another vitamin C source to help your body use more of the iron.
25. Dark Chocolate
Dark chocolate contains iron and provides plant compounds called flavanols. It can be an enjoyable way to add a little iron, though it is also calorie-dense and may contain added sugar. Choose a higher-cocoa variety and enjoy it in a moderate portion.
One ounce of dark chocolate with about 70 to 85 percent cocoa has roughly 170 calories, 2 grams of protein, 3 grams of fiber, and about 3.4 mg of iron. Nutrition varies by brand and cocoa percentage.
Enjoy a small square after a meal, shave a little over oatmeal, or combine dark chocolate with nuts and dried fruit for a snack. Check the label because cocoa content and added sugar vary between products.
Dark chocolate should be a bonus, not your main iron source. Beans, lentils, seeds, seafood, and lean meat can provide iron alongside other useful nutrients. If caffeine affects your sleep, have chocolate earlier in the day.
Final Thoughts
Getting enough iron doesn’t have to mean eating the same foods every day. Mix beans, greens, seeds, seafood, and other favorites across your meals, and pair plant-based iron with vitamin C-rich foods. Your needs may differ based on age and health. Talk with a healthcare provider before making major diet changes or taking iron supplements.
