To Top

Top Foods That Are Rich in Iron


If you are a meat lover, then beef is one of the best ways to get some iron. Next time when are preparing your meal, grill 6 ounces of sirloin steak that will serve you up to 3.2 grams of Iron.

So technically, how much iron does your body demands each day? Well, it totally depends on your age and gender. In general men’s body need 8 milligrams (mg) of iron every day. While women should get 18 mg of iron every day by the time they turn up to the age 50, however after that only 8 mg is sufficient.  And if you are pregnant then your body demands as much as 27 mg.


What if you don’t prefer to eat red meat? Hey, you need not worry. Poultry is also one the good source of iron. You can try turkey, chicken, or even duck.

In a 3-ounce serving of duck gives you 2.3 mg of iron. While the same amount of chicken and turkey gives you about 1 mg of iron.

Dark, Leafy Greens

If you are looking for some tasty side dish, then you can choose spinach, kale, and collards which will also give you an iron boost. There are a lot of recipes available to prepare them. You can either steam, sautée, or chop it and add it to your salad. You can also blend them and make a smoothie.


Fishes are high in protein but low in fat. It’s also a great way to add iron to your diet. It doesn’t matter if it is from a farm or caught in the wild, in both case they equally nutrient. Sardines, tuna, mackerel, and haddock are one of the good sources of essential minerals.

Shrimp and Oysters

Is a big bowl of gumbo your hidden weakness? You can fulfill your craving and at the same time get some iron, too. And shrimp and oysters are well packed with iron.

Mix some brown or enriched rice with it and you can turn it into an iron-rich treat.

Vegetarian Delights

Now if you are not a meat eater, you can still get your daily dose of iron from vegetable sources. Like tofu is a good natural source of iron. You can also choose beans, such as kidney, garbanzo, and white.

Food obtained from plants has -“non-heme” iron, which means that your body does not absorb it as well as– the “heme” type present in the meat.

Wash down your iron rich vegetarian meal with any drink that contains vitamin C in it. It will help your body to absorb the iron in much better way.


Breakfast is the best time to load up your daily dose of iron. Whether it is a cream of wheat, bran or oat cereals they all are good ways to get it. Also, give yourself an extra boost by adding slices of strawberries.


Boiled, scrambled, or sunny side up, whichever way you cook it, you will always get a healthy dose of iron. You can have enriched white or wheat bread just to add up some more. You can even have a slice of toast on the either sides.

But if you sip a coffee or hot tea along with it, you may probably lose some of its benefits. They don’t let your body absorb iron well.

Syrup Surprise

You can find iron in some of the most unexpected places. You can offer yourself an extra helping or can pamper yourself when you spread molasses on your pancakes. Molasses are highly rich in iron.

Nuts and Dried Fruit

You can make your own trail mix of an iron-rich snack. Start it with cashews and pistachios. Add dried fruit such as raisins, prunes, dates, and peaches.

Fresh Fruit

Everyone’s favorite cool watermelon is more than just a refreshing summertime treat. One small slice of it can give you about  .69 mg of iron. Five medium figs can give you 1 mg of iron while a banana can enrich you with .36 mg of iron and an apple can give you 0.5. 


Go ahead, pamper your senses with a sweet tooth! You can choose some iron when you nibble on dark chocolates. A 3-ounce piece can give you 7 mg. A tasty way to stay healthy.

More in Nutrition

You must be logged in to post a comment Login