Iron is found in both animal and plant-based foods. Red meats, such as beef, are among the best sources of iron. A 3-ounce serving of cooked ground beef packs 2.27 milligrams of iron, or 12.6% of the Daily Value (DV). However, if you’re following a plant-based diet or don’t like red meat, there are plenty of iron-rich foods that can help you meet your daily needs.
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- Iron content: 9.86 milligrams (mg), 54% of the DV
- Serving size: 3 ounces (oz)
Organ meats are highly nutritious, providing protein, vitamins, and minerals such as iron. Chicken liver is exceptionally high in iron.
Animal foods, like organ meats, contain heme iron, which is better absorbed than non-heme or plant-based iron. Your body absorbs around 25% of heme iron, compared to just 17% of non-heme iron.
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- Iron content: 8 mg, 44% of the DV
- Serving size: 3 oz
Oysters are one of the best sources of heme iron you can eat, packing 44% of the DV per serving.
For people with higher iron needs, such as those with heavy menstrual cycles or low iron stores, oysters can be a particularly effective option for raising iron levels.
Many people love eating oysters raw, but cooking them reduces the risk of food-borne pathogens, like Vibrio.
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- Iron content: 6 mg, 34% of the DV
- Serving size: 1 cup
Lentils are among the most concentrated plant-based iron sources, offering more than twice the amount found in a typical serving of beef.
Lentils contain non-heme iron, so the body absorbs it less efficiently than heme iron from animal foods. However, because they’re so concentrated in iron, lentils remain a solid source for those following vegan or vegetarian diets. Enjoy lentils in soups, curries, and salads, or in plant-based veggie burgers.
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- Iron content: 6 mg, 34% of the DV
- Serving size: 1 cup
Tofu is a plant-based protein made from soybeans, which are rich in non-heme iron. Tofu contains over twice as much iron as steak, which is why it’s a staple for those following plant-based diets concerned about their iron intake.
Tofu is often enjoyed as a meat replacement, as it’s versatile and high in protein. Try it pan-fried, baked, or sautéed, or add it to sweet recipes like smoothies and desserts.
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- Iron content: 6 mg, 34% of the DV
- Serving size: 1 cup
Spinach, well-known for its high iron content, packs more than twice as much iron as beef.
In addition to being higher in iron, spinach is much more affordable than beef, making it a smart choice for those seeking budget-friendly plant-based iron sources.
Try making spinach salads with citrus-based dressing to boost non-heme iron absorption or enjoy sautéed spinach with a squeeze of lemon juice.
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- Iron content: 4 mg, 22% of the DV
- Serving size: 2 oz
Even though chocolate isn’t typically thought of as an iron-rich food, it actually provides an impressive amount of this essential mineral, providing 22% of the DV per 2-oz serving.
Cocoa beans naturally contain iron, and when they’re ground into cocoa to make chocolate, that iron becomes even more concentrated. Because dark chocolate is made with more cocoa than milk chocolate, it delivers a much higher dose of this mineral.
For a lower-sugar, iron-rich treat, enjoy dark chocolate with a scoop of unsweetened peanut butter.
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- Iron content: 4 mg, 22% of the DV
- Serving size: 1 cup
While fresh tomatoes are low in iron, concentrated tomato products, like stewed tomatoes, are a good source of this mineral.
Stewed tomatoes pack over 20% of your daily iron needs per cup and also provide vitamin C, which enhances your body’s ability to absorb iron from plant-based foods. This makes them a helpful ingredient in plant-based soups, sauces, and pasta dishes.
If you’re trying to boost your iron intake, it’s also important to ensure you’re following steps to ensure optimal absorption:
- Pair iron-rich foods with vitamin C: Vitamin C enhances your body’s ability to absorb iron, which is why it’s important to pair plant-based iron sources with vitamin C-rich foods or drinks, like bell peppers, lemon juice, and orange juice.
- Know which foods reduce iron absorption: Certain compounds and nutrients found in foods and drinks, like calcium in dairy products and phytates found in grains, can reduce iron absorption.
- Know the difference between heme and non-heme iron: Animal foods contain heme iron, which is easier to absorb, while plant foods contain non-heme iron, which is less bioavailable. It’s best to eat a mix of both, but if you’re following a vegan or vegetarian diet, it’s important to prioritize iron-rich foods or take an iron supplement.
If you’re low in iron or have iron deficiency anemia, simply eating more iron-rich foods may not be enough to restore healthy levels.
In many cases, an iron supplement is needed alongside a diet high in iron-rich foods to rebuild and maintain healthy iron stores.
