Energy & blood health
Best Iron-Rich Foods
Foods rich in iron — the mineral your blood needs to carry oxygen and keep your energy up.
Iron is essential for making hemoglobin, the protein in red blood cells that carries oxygen around your body. Too little leads to iron-deficiency anemia, with tiredness and weakness its hallmark. It's one of the most common nutrient shortfalls worldwide, especially for menstruating women, vegetarians and endurance athletes.
There are two kinds: heme iron from animal foods, which is absorbed easily, and non-heme iron from plants, which is absorbed less well but improves a lot when you pair it with vitamin C. The list below mixes both, ranked by iron per 100 g.
12 of the best iron-rich foods
Ranked by the headline nutrient per 100 g of the edible portion. Tap any food for its full nutrition label and a custom serving size.
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Chicken, liver, all classes, rawOne of the most concentrated iron sources.
9 mg
50% DV
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Seeds, pumpkin and squash seed kernels, driedA surprisingly rich, snackable source.
8.8 mg
49% DV
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Lentils, rawA top plant source of iron and protein.
7.5 mg
42% DV
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Beans, kidney, red, mature seeds, rawHearty iron for chilis and stews.
6.7 mg
37% DV
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Chickpeas (garbanzo beans, bengal gram), mature seeds, rawIron and fiber for salads and curries.
6.2 mg
35% DV
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Nuts, cashew nuts, rawCreamy nut with a useful iron hit.
6 mg
33% DV
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Mollusks, oyster, eastern, wild, rawShellfish loaded with iron and zinc.
4.6 mg
26% DV
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Quinoa, uncookedIron plus complete plant protein.
4.6 mg
25% DV
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Fish, sardine, Atlantic, canned in oil, drained solids with boneSmall fish, big iron and calcium payload.
2.9 mg
16% DV
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Spinach, rawClassic leafy green; pair with vitamin C.
2.7 mg
15% DV
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Tofu, raw, firm, prepared with calcium sulfateIron-rich soy that suits any cuisine.
2.7 mg
15% DV
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Beef, tenderloin steak, rawWell-absorbed heme iron plus B12 and zinc.
2.5 mg
14% DV
Values are per 100 g, from USDA & FooDB. % DV is the share of an adult's Daily Value. Lists favor recognizable whole foods, not dried or powdered concentrates.
Frequently asked questions
What foods are highest in iron?
Shellfish, organ meats and red meat provide the most easily absorbed (heme) iron, while legumes, tofu, seeds and dark leafy greens are excellent plant sources.
How can I absorb more iron from plants?
Eat plant iron alongside vitamin C (citrus, peppers, tomatoes), which can multiply absorption. Avoid drinking tea or coffee with the meal, as their tannins reduce it.
Who is most at risk of low iron?
Menstruating women, pregnant women, vegetarians, frequent blood donors and endurance athletes are most at risk. If you have symptoms of anemia, see a healthcare professional rather than self-treating.