Top 10 Foods High in Iron

2 min read



Iron is an essential mineral that is used to transport oxygen to all parts of the body.

It is an essential nutrient, you must get it from food. The Daily Value(DV) is 18mg.

The amount of iron your body absorbs is based on how much you have stored.

Iron deficiency can cause anemia and fatigue. Menstruating women who don’t consume iron-rich foods are at high risk of deficiency.

Luckily, there are many good food choices to assist you to meet your daily

iron needs.

Below is a list of iron foods


Spinach provides many health benefits.spinach is rich in vitamin C significantly boosts iron absorption.

Spinach is also rich in antioxidants called carotenoids, which might reduce your risk of cancer, decrease inflammation, and protect your eyes from disease.

  • Iron per cup cooked:6.4 mg(36%DV)
  • Iron per 100 gm:3.6mg(20%DV)
  • Iron per 200 calories:31mg


2.Dried Fruit(Apricots)

  • Iron per cup:7.5mg(42%DV)
  • Iron per 100g:6.3mg(35%DV)
  • Iron per 200 calories:3.9mg


Shellfish are nutritious and high in iron.

  • Iron per 3oz serving:7.8mg (43%DV)
  • Iron per 100g:9.2mg(51%DV)
  • Iron per 200 calories:3.9mg(22%DV)

Shellfish high in nutrients has been shown to increase the level of heart-healthy cholesterol in your blood.

4.Fortified breakfast cereals

Breakfast cereals are often the number one source of iron, but it’s essential to decide on the proper types.

The key’s to seem for a fortified cereal that contains 100% of the daily value of iron.

Heading straight for the colorful, sugar-heavy cereals isn’t the simplest thanks to boosting dietary iron.

5.White beans

White beans are the richest iron content of any bean. I

Canned white beans are a wonderful source of iron for those who don’t have the time to sort and soak raw beans, packing a punch with 7.83 mg. Keep a watch on the sodium content, as manufacturers often add it to canned food as a preservative.

Enjoy white beans by themselves during a salad, or add them to stews, soups, and pasta dishes.


Soybeans are members of the pea family of vegetables.

Soybeans are a  protein source in vegetarian diets. But these nutrient-dense legumes have a variety of other benefits, including dense iron content, which is effective to everyone.


These kinds of pulses are the same as beans and contain comparable amounts of iron.

Lentils cook more quickly than beans so that they are perfect when seeking a fast fix of iron to fulfill the daily requirement.

8.Organ meats

Organ meats are a good source of important nutrients, including iron.

The exact amount depends on which sort of organ it is, also as its source.


Scaly fish are excellent sources of protein and omega-3 fatty acids. While shellfish have the sting on iron content, sardines can even pack a strong iron punch.

10.Dark chocolate

Dark chocolate lovers have one more reason to tuck into their favorite treat.

Choose semi-sweet chocolate with a minimum of 45 percent cacao solids.





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