Iron-Rich Foods List: Animal, Plant and Fortified Sources

Getting enough iron starts with knowing which foods to eat. Below you will find a categorized list of 50+ iron-rich foods with serving sizes, iron content in milligrams, and whether the iron is heme or non-heme — so you can make informed choices every day. Scroll down for absorption tips, daily intake guidelines, and a free printable shopping list.

Iron-Rich Foods List by Category

🥩 Meat & Poultry (Heme Iron)

Food	Serving Size	Iron (mg)	Type
Beef liver	3 oz (85 g)	5.2 mg	Heme
Chicken liver	3 oz (85 g)	9.9 mg	Heme
Lean beef (ground)	3 oz (85 g)	2.2 mg	Heme
Lamb	3 oz (85 g)	1.7 mg	Heme
Pork	3 oz (85 g)	0.9 mg	Heme
Chicken breast	3 oz (85 g)	0.9 mg	Heme

Source: USDA FoodData Central

🐟 Seafood (Heme Iron)

Food	Serving Size	Iron (mg)	Type
Oysters (cooked)	3 oz (85 g)	8.0 mg	Heme
Clams (cooked)	3 oz (85 g)	23.8 mg	Heme
Sardines (canned in oil)	3 oz (85 g)	2.5 mg	Heme
Tuna (canned)	3 oz (85 g)	1.3 mg	Heme
Shrimp (cooked)	3 oz (85 g)	0.3 mg	Heme

Source: USDA FoodData Central

🫘 Beans & Lentils (Non-Heme Iron)

Food	Serving Size	Iron (mg)	Type
Lentils (cooked)	½ cup (100 g)	3.3 mg	Non-heme
Kidney beans (cooked)	½ cup (90 g)	2.6 mg	Non-heme
Chickpeas (cooked)	½ cup (82 g)	2.4 mg	Non-heme
Black beans (cooked)	½ cup (86 g)	1.8 mg	Non-heme
Soybeans (cooked)	½ cup (86 g)	4.4 mg	Non-heme

Source: USDA FoodData Central; NIH Office of Dietary Supplements — Iron Fact Sheet

🥬 Vegetables (Non-Heme Iron)

Food	Serving Size	Iron (mg)	Type
Spinach (cooked)	½ cup (90 g)	3.2 mg	Non-heme
Swiss chard (cooked)	½ cup (88 g)	2.0 mg	Non-heme
Tomato paste	¼ cup (65 g)	2.3 mg	Non-heme
Potato (baked with skin)	1 medium (173 g)	1.9 mg	Non-heme
Broccoli (cooked)	½ cup (78 g)	0.5 mg	Non-heme

Source: USDA FoodData Central

🍓 Fruits (Non-Heme Iron)

Food	Serving Size	Iron (mg)	Type
Dried apricots	½ cup (65 g)	1.7 mg	Non-heme
Prunes (dried)	½ cup (87 g)	1.6 mg	Non-heme
Raisins	½ cup (75 g)	1.5 mg	Non-heme
Mulberries	1 cup (140 g)	2.6 mg	Non-heme
Pineapple (fresh)	1 cup (165 g)	0.5 mg	Non-heme

Source: USDA FoodData Central

🍐 Nuts & Seeds (Non-Heme Iron)

Food	Serving Size	Iron (mg)	Type
Pumpkin seeds	1 oz (28 g)	2.5 mg	Non-heme
Sesame seeds	1 oz (28 g)	4.2 mg	Non-heme
Hemp seeds	1 oz (28 g)	2.4 mg	Non-heme
Cashews	1 oz (28 g)	1.9 mg	Non-heme
Almonds	1 oz (28 g)	1.1 mg	Non-heme

Source: USDA FoodData Central

🥣 Fortified Cereals (Non-Heme Iron)

Food	Serving Size	Iron (mg)	Type
Fortified breakfast cereal (100% DV)	1 serving (~30 g)	18.0 mg	Non-heme
Oatmeal (instant, fortified)	1 packet (177 g)	10.6 mg	Non-heme
Cream of wheat (cooked)	¾ cup (181 g)	9.0 mg	Non-heme

Source: NIH Office of Dietary Supplements — Iron Fact Sheet for Health Professionals

🌿 Vegetarian & Vegan Choices (Non-Heme Iron)

Food	Serving Size	Iron (mg)	Type
Tofu (firm)	½ cup (126 g)	3.4 mg	Non-heme
Tempeh	½ cup (83 g)	2.2 mg	Non-heme
Black-eyed peas (cooked)	½ cup (86 g)	2.2 mg	Non-heme
Dark chocolate (70–85%)	1 oz (28 g)	3.4 mg	Non-heme
Blackstrap molasses	1 tbsp (20 g)	3.6 mg	Non-heme

Source: USDA FoodData Central; NIH Office of Dietary Supplements

Why Iron Matters: The Science Behind the List

Iron is an essential mineral for blood production. About 70% of the body's iron is found in hemoglobin — the protein in red blood cells that carries oxygen from your lungs to your tissues — and in myoglobin in muscle cells. When iron intake is chronically low, hemoglobin levels fall, leading to iron deficiency anemia: fatigue, pale skin, shortness of breath, and reduced immunity. (NIH Iron Fact Sheet)

Clinically, ferritin — the body's iron storage protein — is considered the most sensitive early marker of iron depletion. Ferritin levels can fall below optimal range weeks before hemoglobin drops, making it the preferred first test for anyone suspecting iron deficiency.

Heme vs. Non-Heme Iron: What's the Difference?

Heme iron (found in meat, poultry, and seafood) is absorbed at a rate of up to 30%. Non-heme iron (found in plant foods and fortified products) is absorbed at only 2–10%. However, you can significantly boost non-heme iron absorption by pairing it with vitamin C-rich foods — such as bell peppers, citrus juice, or tomatoes — at the same meal.

Daily Iron Intake: How Much Do You Need?

Recommended Dietary Allowances (RDAs) for iron vary by age and sex (NIH):

Group	Daily Iron RDA
Men 19–50	8 mg/day
Women 19–50	18 mg/day
Pregnant women	27 mg/day
Breastfeeding women	9 mg/day
Adults 51+	8 mg/day

Vegetarians and vegans may need up to 1.8× more iron from food due to lower non-heme absorption rates. (NIH)

Who Is Most at Risk of Iron Deficiency?

• Menstruating women — monthly blood loss increases iron requirements significantly
• Pregnant women — fetal development and increased blood volume demand up to 27 mg/day
• Infants and young children — rapid growth phases can outpace dietary supply
• Frequent blood donors — each donation removes approximately 200–250 mg of iron
• People with gastrointestinal conditions — conditions like celiac disease or Crohn's reduce iron absorption
• Vegetarians and vegans — rely entirely on less-absorbable non-heme iron

If you fall into any of the groups above, dietary changes are a great first step — but knowing your actual ferritin level tells you exactly where you stand. A simple at-home test removes the guesswork.

Internal Resources

• Best Drinks for Anemia Patients: 7 Beverages That Boost Iron Absorption
• Low Hemoglobin: Simple Tips for Older Adults
• What Is Anemia with Kidney Disease?
• 7-Day Iron-Rich Meal Plan for Anemia
• Best Home Hemoglobin Meter: 2026 Buyer's Guide

---

References

1. NIH Office of Dietary Supplements. Iron — Fact Sheet for Health Professionals. ods.od.nih.gov
2. USDA FoodData Central. Nutrient data for iron-containing foods. fdc.nal.usda.gov
3. Mayo Clinic. Iron deficiency anemia. mayoclinic.org

This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional for diagnosis and treatment.