Iron is an important mineral in your body. It plays a key role in making hemoglobin, the part of your blood that carries oxygen from your lungs to the rest of your body. Without enough iron in your system, you might struggle with iron deficiency anemia. Anemia can cause fatigue and make it difficult to concentrate.
Your body makes some of the iron it needs, but usually not enough. Eating iron-rich foods, like spinach, is a great way to prevent anemia. One cup of raw spinach contains 0.813 milligrams (mg) of iron. But while spinach is a popular source of plant-based iron, many foods contain even more of the mineral.
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Iron: 6.62 milligrams per cooked cup
White beans are a great source of iron. They contain more iron per serving than spinach. One cup of cooked white beans provides 83% and 37% of the recommended daily value for men and women, respectively.
White beans are also an excellent source of other important nutrients. They’re especially rich in plant-based protein and dietary fiber.
Add white beans to a variety of dishes, like soup, mashed potatoes, and chili.
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Iron: 6.59 milligrams per cup
Lentils are small legumes that are a good source of plant-based protein and fiber. They contain more iron than spinach. One cup of lentils provides 82% of the recommended daily value for men and 37% for women.
Lentils are easy to cook and can be incorporated into a variety of recipes. They make a great addition to soups, salads, and grain bowls.
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Iron: 3.67 milligrams per cup
Pumpkin seeds are an excellent source of iron. One cup of pumpkin seeds provides 46% of the recommended daily value for men and 20% for women.
Pumpkin seeds are also a good source of protein, healthy fats, and other vitamins and minerals. Including them in a well-balanced diet can support muscle health, blood sugar control, and weight management efforts.
They can be roasted alone or sprinkled on salads, yogurt, parfaits, and other refreshing meals.
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Iron: 4.74 milligrams per cooked cup
Chickpeas are another good source of iron, containing more per serving than spinach. One cup of cooked chickpeas provides 59% of the recommended daily value for men and 26% for women.
Chickpeas are also packed with protein and fiber, making them a nutrient-dense addition to a well-balanced diet. Research shows that eating chickpeas can help you stay fuller for longer and maintain stable blood sugar levels. Studies also highlight chickpeas as a good choice for heart and gut health.
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Iron: 5.2 milligrams per cooked cup
Kidney beans are an excellent source of plant-based iron. One cup of cooked kidney beans provides approximately 65% and 29% of the recommended daily value for men and women, respectively. This is more than double the amount of iron found in the same serving size of spinach.
Eating beans can help combat inflammation, support heart health, regulate blood sugar levels, and promote weight management.
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Iron: 5.3 milligrams per 100-gram serving
Flaxseeds may be tiny, but they offer impressive health benefits. They contain many important nutrients and are an excellent source of iron.
A 100-gram serving of flaxseeds contains 5.3 milligrams of iron, or 66% of the recommended daily value for men and 29% for women. The same serving size of spinach contains only 2.71 milligrams of iron, which is 33% of the recommended daily intake for men and 15% for women.
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Iron: 6.68 milligrams per 100-gram serving
Cashews are a nutrient-dense snack, rich in healthy fats, vitamins, and minerals. They’re also a great source of iron.
A 100-gram serving of raw cashews provides 84% and 37% of the recommended daily value for men and women, respectively. This is more than double the amount of iron found in the same serving size of spinach.
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Iron: 3.8 milligrams per cup
Fortified cereal is a cereal enriched with added vitamins and minerals. It can be an excellent source of iron, often containing more iron than spinach.
The iron content varies between cereal types and brands; however, some ready-to-eat cereals contain approximately 3.8 milligrams of iron per cup. This is approximately 48% of the recommended daily value for men and 21% for women.
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Iron: 8.48 milligrams per cup
Olives are a nutrient-dense food with many potential health benefits. They have been linked to improved heart health, reduced inflammation, and antioxidant protection. They’re also an excellent source of iron. One cup of black olives provides 106% and 47% of the recommended daily value for men and women, respectively.
Black olives are a versatile food. They can be enjoyed as a stand-alone snack or added to various recipes. They can be mixed into sauces and salads, added to sandwiches and pizza, or blended into dips and salsas.
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Iron: 4.94 milligrams per cup
Macadamia nuts are loaded with nutrients and are an excellent source of iron. One cup provides an impressive 62% of the recommended daily value for men and 27% for women.
Macadamia nuts can be enjoyed on their own, roasted, or added to a variety of dishes. They can also be sprinkled on salads, blended into soups, or baked into various types of goods.
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Iron: 4.01 milligrams per cup
Almonds are another excellent source of iron, containing more per serving than spinach. One cup of slivered almonds provides approximately 50% and 22% of the recommended daily value for men and women, respectively.
Almonds are a convenient snack to take on the go, making it easy to boost your iron intake.
Iron is an important mineral for your body. It plays a key role in making hemoglobin, the part of your red blood cells responsible for carrying oxygen to your tissues. Your body can make some iron, but usually not enough, so it is essential to consume iron-rich foods.
While spinach is a popular source of iron, many other foods contain the mineral. Lentils, chickpeas, pumpkin seeds, tofu, and many other sources contain an impressive amount of iron per serving.
There is no one-size-fits-all way to increase your iron intake. Strive for variety and ask your registered dietitian for guidance as needed.
