Top 12 Proven Iron-Rich Foods


Iron-rich foods include edamame, lentils, fish, tofu, dried fruits, broccoli, baked potatoes, spinach, white beans, cooked oysters, quinoa, and red meat.

1. Edamame


A popular sushi dish is the raw soybean cup filled with 9 mg of iron, making it an excellent source of nutrients.

Additionally, they’re a great source of minerals like copper, which keeps the blood vessels in good shape as per the N.I.H.

Soybeans are also a great source of copper, manganese, and fiber. Largeman-Roth suggests incorporating soybeans into stir-fries and making an Edamame dip. Soybeans can make an excellent addition to pasta dishes or as a snack.

2. Lentils

lentils is iron rich food

Another legume that merits an appropriate place within the iron department is lentils. They are an excellent source of iron-rich food, with around 6.59 milligrams per cup as per the U.S.D.A.

Additionally, they provide 15.6 grams of fiber for each cup. According to research from Harvard T.H, fiber can help reduce cholesterol and regulate blood sugar levels.

Lentils are also a versatile ingredient for cooking; they’re a fantastic option for salads, soups, chili, and burgers.

3. Fish


Fish is a highly nutritious food source, and species like tuna are rich in iron. A 3-ounce (85-gram) piece of tuna canned has around 1.4 milligrams of iron.

That’s about 8.8% of the daily recommendation. The fish is also loaded with omega-3 fatty acids. They are a kind of heart-healthy fat that has numerous health advantages.

In particular, omega-3 fatty acids boost brain health, improve immune function, and promote healthy growth and improvement.

Fish also has vital nutrients, such as selenium, niacin, and vitamin B12. Alongside tuna, haddock mackerel and sardines are other examples of iron-rich food that are also an excellent addition to the diet.

4. Tofu

tofu is rich in iron

Tofu is a vegetarian soy-based dish that is popular in various Asian nations. Half-cup (126- gram) serving contains 3.4 milligrams of iron which is 19 percent in the DV.

Tofu is also a good source of thiamine and several minerals, like calcium, magnesium, and selenium. Additionally, it offers 22 grams of protein in a serving. Tofu has unique ingredients called isoflavones.

They have been associated with improved insulin sensitivity, less risk of developing heart disease, and relief from menopausal symptoms.

5. Dried fruits

dried fruits

Raisins, prunes, and apricots are iron-rich foods. 100g of prunes hold 0.93 milligrams, while raisins have 2.6 mg, and apricots has 6.3 milligrams of iron in 100 grams.

Prunes are also beneficial for digestion and help lower cholesterol levels.

Raisins also aid in digestion and can make bones stronger. Apricots are highly antioxidants and help promote the skin, eye, and overall well-being.

6. Broccoli


Broccoli is highly nutritious. A cup (156-gram) portion of cooked broccoli provides 1 mg of iron which is just 6 percent of the DV. Additionally, a cup of broccoli contains 112% of the daily value for vitamin C.

A similar serving size is also rich in folate. It contains 5 grams of fiber and specific amounts of Vitamin K.

Broccoli is a cruciferous vegetable family member comprising cauliflower, Brussels sprouts, kale, and cabbage.

7. Baked Potatoes

baked potatoes is iron rich food

Baked potatoes are on the list of iron-rich foods in large quantities. More than three milligrams of iron are present in a medium-baked potato with skin.

One can expect to find a significant amount of B vitamins and vitamin C in baked potatoes.

Additionally, this food is an excellent source of minerals, like potassium, which aids in controlling the balance of fluids, nerve signals, and muscle contractions.

8. Spinach


Spinach is among the plants that have iron in high quantities. A half-cup of cooked and drained spinach supplies 3.21 milligrams of iron.

It also contains vitamins A and C along with other minerals. Vitamin C is a powerful antioxidant that boosts the absorption of iron.

Another benefit of antioxidants is carotenoids, that help reduces the risk of developing cancer, decrease inflammation, and protect the eyes from various illnesses.

9. White Beans

white beans rich in iron

The list of the most common iron-rich foods consists of white beans. One cup of white beans contains 5.08 milligrams of iron.

Those who don’t have to soak and cook raw beans can choose to buy canned white beans.

Be aware that canned white beans could have a substantial amount of sodium because the manufacturers may add them to the beans to keep them in the fridge for storage.

10. Cooked Oysters

cooked oysters

The following list of the top foods to eat for iron is cooked oysters. Three ounces of oysters are packed with 7.82 mg of iron.

Oysters are the best food source for vitamin B12, copper, manganese, and zinc. They contain low-fat Content and high levels of omega-3 fatty acids.

The content in cooked oysters aids in oxygen transport and metabolism. While raw oysters can provide numerous nutrients, it is recommended to consume cooked oysters.

11. Quinoa

quinoa is iron rich food

If you are suffering from gluten but you still need to increase your iron intake, Quinoa is a good option. It’s a fantastic source of protein and magnesium, and copper.

It’s also a tremendous source of antioxidants to help maintain cells’ health and improve the body’s metabolism.

Incorporating quinoa-based foods into your diet will increase the amount of iron and other vital micronutrients.

12. Red Meat

red meat

It’s not just high in iron but also zinc, selenium, protein, and many vitamins B. Red meat is among the most accessible iron-rich food sources throughout the world.

It’s an excellent source of iron heme for those looking to increase their iron intake. Eating the most red-colored meats is the best option if you’re looking for a quick method of eating healthier and nutritious food.


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