Nutrient guide
Foods High in Iron: Best Plant and Animal Sources (With Absorption Tips)
A practical, evidence-based list of iron-rich foods with iron per serving computed from USDA data, how much you need by age and life stage, and simple ways to absorb more iron from plant foods.
This page is for general education and is not medical advice. Talk with your clinician or a registered dietitian before major diet changes or starting supplements, especially if you take medication, are pregnant, or have a chronic condition. See our medical disclaimer.
Iron at a glance
- Two forms: heme iron (meat, poultry, seafood) is absorbed more readily than non-heme iron (plants and fortified foods). Both count toward your daily total.
- Pair plants with vitamin C: peppers, citrus, tomatoes, strawberries or broccoli eaten in the same meal help your body absorb non-heme iron. See our vitamin C-rich foods list for the best pairings.
- Time your tea and coffee: polyphenols in tea and coffee, and calcium, can reduce non-heme iron absorption, so have them between meals if iron is a concern.
- Top picks per serving here: Oysters (cooked), Lentils (boiled), Chickpeas (boiled).
How much iron do you need?
The Recommended Dietary Allowance (RDA) from the National Academies, summarized by the NIH Office of Dietary Supplements, depends on age, sex and life stage. The FDA Daily Value on food labels is 18 mg.
Foods high in iron (per serving)
| Food | Serving | Iron | %DV | kcal |
|---|---|---|---|---|
| Oysters (cooked) | 3 oz (85 g) | 7.8 mg | 43% | 87 |
| Lentils (boiled) | 1 cup (198 g) | 6.6 mg | 37% | 230 |
| Chickpeas (boiled) | 1 cup (164 g) | 4.7 mg | 26% | 269 |
| Kidney beans (boiled) | 1 cup (177 g) | 3.9 mg | 22% | 225 |
| Black beans (boiled) | 1 cup (172 g) | 3.6 mg | 20% | 227 |
| Edamame (prepared) | 1 cup (155 g) | 3.5 mg | 20% | 188 |
| Tofu, firm (calcium-set) | ½ cup (126 g) | 3.4 mg | 19% | 181 |
| Dark chocolate 70-85% | 1 oz (28 g) | 3.3 mg | 19% | 167 |
| Spinach (boiled) | ½ cup (90 g) | 3.2 mg | 18% | 21 |
| Quinoa (cooked) | 1 cup (185 g) | 2.8 mg | 15% | 222 |
| Sardines, canned in oil | 3 oz (85 g) | 2.5 mg | 14% | 177 |
| Pumpkin seeds (dried) | 1 oz (28 g) | 2.5 mg | 14% | 157 |
| Beef, 90% lean (cooked) | 3 oz (85 g) | 2.4 mg | 13% | 173 |
| Oats, dry (not fortified) | ½ cup (40 g) | 1.7 mg | 9% | 152 |
| Cashews (dry roasted) | 1 oz (28 g) | 1.7 mg | 9% | 161 |
| Tahini | 2 tbsp (30 g) | 1.3 mg | 7% | 178 |
| Chicken breast (roasted) | 3 oz (85 g) | 0.9 mg | 5% | 140 |
| Salmon, Atlantic (cooked) | 3 oz (85 g) | 0.3 mg | 2% | 175 |
Easy iron-rich meal ideas
- Lentil vegetable soup with a squeeze of lemon (vitamin C).
- Chickpea and spinach curry with tomatoes.
- Three-bean chili with bell peppers.
- Spinach and tomato egg scramble with orange slices on the side.
- Tofu vegetable stir-fry with broccoli and peppers.
Who is more likely to run low?
According to the NIH Office of Dietary Supplements, groups at higher risk of iron deficiency include people who menstruate (especially with heavy periods), pregnant people, infants and young children, frequent blood donors, and people with conditions such as celiac disease or other gastrointestinal disorders that affect absorption. Fatigue and other symptoms are not specific to iron deficiency, so a blood test, not guesswork, is the way to know. Read more in our guide to iron deficiency without anemia and ferritin.
⚠️ Cautions about iron supplements
Do not take iron supplements unless a clinician recommends them. The adult upper limit is 45 mg a day from all sources, and high doses can cause stomach upset and constipation. Accidental iron overdose is dangerous for young children, so keep supplements out of reach. People with hemochromatosis (iron overload) need individual medical advice.
Common questions
Is spinach really a good source of iron?
Spinach contains a fair amount of iron, but it is non-heme iron and spinach also contains oxalates that reduce absorption. It is still a nutritious choice; pairing it with vitamin C foods and eating a variety of iron sources is the practical approach.
Can vegetarians and vegans get enough iron?
Yes, with planning. Beans, lentils, tofu, seeds, whole grains and fortified foods all contribute. Because non-heme iron is absorbed less efficiently, NIH notes vegetarians may need about 1.8 times the RDA. See our plant protein guide for overlapping foods.
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