Nonheme iron is harder for the body to absorb, according to
You can eat both heme and nonheme sources of iron as part of a healthy and balanced diet.
This article will discuss which foods are high in iron, including how much of your daily recommended intake of iron is in each food. It will also explain appropriate intake levels of iron and other important factors that support nutritional health.
The National Institutes of Health (NIH) notes that the daily value (DV) of iron for people over age 4 is
Depending on individual factors, though, you may need to consume more or less iron than the DV.
Recommended dietary allowances (RDA) and adequate intake (AI) values outline how appropriate iron intake may vary depending on factors such as age, sex assigned at birth, and pregnancy or lactation status.
The United Kingdom’s National Health Service notes that most people should be able to meet their daily iron needs from diet alone.
The following table outlines the recommended intake of iron depending on these factors, according to the NIH:
Age | Male | Female | While pregnant | While lactating |
---|---|---|---|---|
Birth to 6 months old | 0.27 mg | 0.27 mg | ||
7–12 months old | 11 mg | 11 mg | ||
1–3 years old | 7 mg | 7 mg | ||
4–8 years old | 10 mg | 10 mg | ||
9–13 years old | 8 mg | 8 mg | ||
14–18 years old | 11 mg | 15 mg | 27 mg | 10 mg |
19–50 years old | 8 mg | 18 mg | 27 mg | 9 mg |
51 years old or over | 8 mg | 8 mg |
Learn more about the benefits of iron and recommended doses for females.
Half a cup of boiled spinach provides
Other dark leafy greens are also rich sources of nutrients. These can include:
- Swiss chard
- beet greens
- dandelion
- kale
- collard greens
Spinach and other dark leafy greens, such as kale, are also high in vitamin C, according to the
Not only are artichokes a good source of iron, but they are also rich in the prebiotic fiber inulin,
A cup of cooked Jerusalem artichokes contains
Artichokes are also rich in phytochemicals, such as cynarin and silymarin. Researchers of a
Some nuts can be a rich source of iron and other nutrients.
This can include cashew nuts. Per 1-ounce (oz) serving, or 18 oil-roasted nuts, cashews can contain
Legumes such as beans, peas, and lentils are great sources of iron, protein, fiber, and other vitamins and minerals.
The following table outlines how much iron different types of legumes can contain when cooked, according to the
Type | Amount of iron per half-cup serving | % DV |
---|---|---|
soybeans | 4.4 mg | 24% |
white beans | 3.3 mg | 18% |
lentils | 3.3 mg | 18% |
chickpeas (garbanzo beans) | 2.4 mg | 13% |
navy beans | 2.2 mg | 12% |
lima beans | 2.1 mg | 12% |
kidney beans | 2 mg | 11% |
Learn more about the benefits and recommended intakes of protein and carbohydrates such as fiber.
A 1-oz, or 28-g, serving of dark chocolate made of 70–85% cacao solids can contain
Experts associate many additional health benefits with dark chocolate.
For example, chocolate is rich in bioactive compounds known as flavanols and in prebiotics. Researchers from a
Some manufacturers prepare chocolate by using a process called alkalization. This process may reduce some beneficial compounds, per 2022 research. Try to look for non-alkalized chocolate that is lower in added sugars for optimal benefits.
Bivalve shellfish, such as oysters and mussels, are rich in bioavailable nutrients such as zinc, selenium, and vitamin B12, according to the
These foods can also be high in iron, per the
- 3 oysters can contain 6.9 mg of iron, or around 38% DV.
- 3 oz of mussels can contain 5.7 mg iron, or around 31% DV.
- 3 oz of clams can contain 2.4 mg iron, or around 13% DV.
Organ meats can be very high in iron and other nutrients, such as copper, choline, and A and B vitamins.
Organ meats can also be a rich source of iron. For example, 4 oz of beef liver, or approximately 113 grams (g), can contain just
The USDA also suggests that organ meats can generally range from having 1.8–19 mg of iron or
Other types of red meat can also be high in iron and other nutrients, such as protein, zinc, and B vitamins. For example, a 3-oz serving of beef meat also contains
According to the NIH, half a cup of firm tofu can contain 3 mg of iron per serving, or 17% DV.
Tofu is high in protein and low in cholesterol and saturated fats, according to the USDA. Tofu and fortified tofu options can also be high in other important nutrients.
Some fruits have relatively high iron levels. These fruits can include:
- dried apricots, which may contain 4.26 mg iron per 1 cup, or over 23% DV
- prune juice, which can contain around
3 mg Trusted Source Dietary Guidelines for Americans (USDA) Governmental authority Go to source per 1 cup, or over 16% DV - black olives, which can contain
7.2 mg Trusted Source FoodData Central Highly respected food and nutrition database from the United States Department of Agriculture, Go to source of iron per 100 g or 3.5 oz, or 40% DV.
Most fruits contain other important nutrients such as fiber, vitamins, and minerals.
Olives also contain beneficial plant compounds, such as oleuropein. A
According to the USDA, a 31-g serving, or around 3 tablespoons, of unsalted raw pumpkin seeds can contain
Pumpkin seeds are also rich in magnesium, vitamin K, zinc, and manganese.
According to a 2018 study,
Additionally, 3 tablespoons of hulled hemp seeds can offer
Many other foods can be high in iron, per the
- fortified cereals or rice
- tuna
- blackstrap molasses
- baked potato with skin
- canned, stewed tomatoes
- whole wheat bread
- hard-boiled eggs
The
According to the
- dark leafy greens or cruciferous vegetables, such as spinach and broccoli
prunes Trusted Source Dietary Guidelines for Americans (USDA) Governmental authority Go to source - potatoes
- tomatoes
Other foods high in vitamin C include:
- citrus fruits, such as oranges
- berries, such as strawberries
- kiwis
- bell peppers
- green peas
- purple cabbage
Iron is an essential mineral that we must consume in our diet. For most people over age 4, the recommended DV for iron is 18 mg per day.
There are two types of dietary iron, which differ slightly. Your body more easily absorbs heme iron than nonheme iron. Heme iron is generally present in animal products. Yet vitamin C can increase the bioavailability of nonheme iron.
Sources of heme and nonheme iron include meat, beans and peas, tofu, and certain fruits and dark leafy green vegetables. Some foods — such as prunes, tomatoes, and potatoes — are also good sources of both iron and vitamin C which may help with iron absorption.