Health & Fitness Top 10

Top 10 Iron Rich Foods

We may become anemic from an iron deficit and experience constant weariness. Additionally, it may result in brittle nails, damaged hair, pale skin, lack of concentration, irritability, shortness of breath, heart palpitations, and other symptoms.

In our bodies, iron is a mineral. Red blood cells (RBCs) contain it in the form of hemoglobin (Hb), whereas muscles have it in the form of myoglobin. Our blood’s hemoglobin carries oxygen from our lungs to other body organs.

Top 10 Iron Rich Foods – List of the Best Iron Rich Foods

Top 10 Iron Rich Foods

Myoglobin aids in the storage of oxygen that our bodies can draw upon as needed.

The major job of the mineral iron, which is a component of red blood cells, is to transport oxygen throughout your body.

18 mg is the Daily Value (DV) for iron. If your intake is insufficient to make up for the amount you lose each day, this might lead to a shortfall.

It’s interesting to note that your body’s ability to absorb iron depends in part on how much you have stored. Let’s take a look at the top iron-rich foods.


For vegans, spinach is a fantastic source of iron. 2.7 milligrams of iron may be found in 100 grams of spinach. 28 mg of vitamin C is also present. Additionally, iron can better enter our bodies with the aid of vitamin C.

The iron in spinach is better absorbed by our bodies when it is cooked with tomatoes.

Spinach also has vitamins A and K, minerals like magnesium and manganese, and iron and vitamin C. It benefits our eyes and bones and is also used to control blood pressure in hypertensive people. It also eases constipation and lowers the risk of cancer.

Poultry, red meat, and fish

If you’re a non-vegetarian, the internet is full of wholesome, low-calorie recipes that use seafood, poultry, and red meat. Your hemoglobin (Hb) levels will remain above average if you incorporate these regularly into your diet.

Researchers have discovered that habitual consumers of poultry, beef, and fish had lower rates of iron deficiency.

2.7 milligrams of iron are present in 100 grams of red meat, such as ground beef. Additionally, it is particularly abundant in protein, selenium, zinc, and B complex vitamins, all of which are excellent for the body’s general health.1.3 milligrams of iron are present in 100 grams of chicken.


Shellfish is delectable and healthy. Despite the high iron content of all shellfish, clams, oysters, and mussels are some of the best options.

For instance, up to 3 mg of iron, or 17% of the DV, may be found in a 3.5-ounce (100-gram) serving of clams.

Clams’ iron concentration, however, varies greatly, and some varieties may have substantially lower levels than others.

The heme iron contained in shellfish is easier for your body to absorb than the non-heme iron present in plants.

Clams include 26 grams of protein, 24% of the daily value of vitamin C, and an astounding 4,125% of the daily value for vitamin B12 in a 3.5-ounce meal.

All shellfish, in fact, are rich in nutrients and have been demonstrated to improve your heart health and HDL cholesterol in your blood.

Organ meats and liver

Organ meats are very nutrient-dense. Popular organs with a high iron content include the liver, brain, kidneys, and heart. For instance, 3.5 ounces (100 grams) of beef liver have 6.5 mg of iron, which is 36% of the Daily Value (DV).

Additionally high in protein, copper, selenium, and B vitamins are organ meats.

Vitamin A content in the liver is particularly high, with a whopping 1,049% of the DV per 3.5-ounce serving. Additionally, organ meats are among the richest sources of choline, which many people don’t receive enough of yet is crucial for the health of their brains and livers.

Whole grains

Additionally, a good supply of iron is whole grains.

Iron can be found in quinoa, brown rice, wheat, millet, and oats.

Oats provide 4.7 mg of iron per 100 grams, while quinoa has 1.5 mg. In comparison to millet, which has 3 mg of iron per 100 g, wheat has 3.9 mg.

Fiber, proteins, vitamins, minerals, and antioxidants are also present in whole grains. Our digestion is aided by whole grains, which also may lower our chances of heart disease, stroke, diabetes, obesity, cancer, etc.


The nutrients in legumes are abundant.

Beans, lentils, chickpeas, peas, and soybeans are a few of the most popular kinds of legumes.

Vegetarians, in particular, are a fantastic source of iron. 6.6 mg, or 37% of the DV, can be found in one cup (198 grams) of cooked lentils.

Your iron intake can be easily increased by eating beans including black beans, navy beans, and kidney beans.

In actuality, 1.8 milligrams of iron, or 10% of the DV, are present in a half-cup (86-gram) serving of cooked black beans (80Trusted Source).

Folate, magnesium, and potassium are all nutrients that are abundant in legumes.

Beans and other legumes can also lessen inflammation in diabetics, according to studies. Legumes can reduce a person’s chance of developing heart disease.

Red Meat

Red meat is filling and healthy.

2.7 mg of iron, or 15% of the DV, may be found in a 3.5-ounce (100-gram) portion of ground beef.

Protein, zinc, selenium, and a number of B vitamins are also abundant in meat.

According to research, those who regularly consume meat, poultry, and fish may be less likely to suffer from an iron deficiency.

Red meat may really be the most readily available form of heme iron, making it a crucial food for those who are prone to anemia.

Women who consumed meat maintained iron better than those who took iron supplements in research that examined changes in iron reserves following aerobic exercise.


Popular grain quinoa is referred to as a pseudocereal. 2.8 mg of iron, or 16% of the DV, is present in one cup (185 grams) of cooked quinoa.

Additionally, quinoa is a fantastic option for those who have celiac disease or another type of gluten intolerance because it is gluten-free.

In addition to being rich in folate, magnesium, copper, manganese, and many other minerals, quinoa has a higher protein content than many other cereals.

Quinoa also contains more antioxidant activity than a lot of other cereals. Antioxidants assist in preventing cell deterioration brought on by free radicals, which are produced throughout metabolism and in reaction to stress.


Turkey meat is a delicious and healthful dish. Additionally, black turkey flesh in particular is a significant source of iron.

1.4 mg of iron, or 8% of the DV, may be found in a 3.5-ounce (100-gram) serving of dark turkey flesh.

White turkey flesh, on the other hand, contains only 0.7 mg in the same volume.

Additionally, each serving of dark turkey meat contains a whopping 28 grams of protein, as well as various B vitamins and minerals, such as 57% of the DV for selenium and 32% of the DV for zinc.

Turkey is a high-protein dish that can help you lose weight since it makes you feel full and speeds up your metabolism after eating.


Broccoli is very nutrient-dense. 1 mg of iron, or 6% of the DV, may be found in a 1-cup (156-gram) portion of cooked broccoli.

In addition, broccoli contains 112% of the Daily Value (DV) for vitamin C, which aids in the body’s greater absorption of iron.

The same serving size also has a high folate content, 5 grams of fiber, and a small amount of vitamin K. The cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale, and cabbage, includes broccoli as a member.

Glucosinolates, indole, and sulforaphane are plant chemicals found in cruciferous vegetables that are thought to prevent cancer.

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About the author

Kara Clayton

Kara Clayton is a freelance writer by profession and is also a web enthusiast, a nature lover, a photographer, a travel freak, a music lover and a fitness freak by hobby. She has done her graduation in English Literature and her Post-graduation in Journalism and Mass Communication. She is in love with her profession of curating articles on different niches like health, fashion, finance, lifestyle, technology, business and her USP is her simple yet appealing style of writing.

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