13 Foods That Are Very High in Iron

13 Foods That Are Very High in Iron

Iron is an essential nutrient for our bodies to work since it helps to convey oxygen to where it’s needed.

Since our bodies can’t make iron, we need to consume it from some external sources.

The recommended daily intake (RDI) of iron is 18 mg. There are some foods, that are rich in iron :

1. Spinach :

Spinach is a great source of iron. It also contains sodium, vitamin A, calcium, potassium, fibers and protein.

ALSO READ>>> Top 12 Health Benefits of Spinach

🔥 Its one cup of cooked serving has around 42 calories, 126 mg sodium, 6 gram carbs, 6 gram protein, 4 g fibers and 6 mg iron.

2. Lentils :

Lentils are the pulses, containing protein, fiber and vitamin A.

One cup of cooked lentils serving has around 230 calories, 4 mg sodium, 18 grams protein, 40 gram carbs and 7 mg iron.

3. White Rice :

Its outer layer is loaded with iron. Its one half uncooked serving contains 338 calories, 6 gram protein, 1.2 g fibers, 74 g carbs, 5 mg sodium and 4 mg iron.

4. Beef :

Beef is the meat of cattle. It is categorized as red meat, which contains higher amounts of iron than fish or chicken.

Beef protein is highly nutritious and may promote muscle growth and maintenance.

Beef is rich in iron and high quality protein.

Its Per 4-ounce uncooked serving contains 182 calories, 63 mg sodium, 25 g protein and 2 mg iron.

5. Chia Seeds :

Chia Seeds are high in protein, omega-3 fatty acids and iron.

It contains 138 calories, 12 gram carbohydrates, 5 mg sodium, 10 gram fiber, 2 mg iron, 5 gram protein per one ounce serving.

6. Kidney Beans :

Kidney beans are a good source of iron, protein, fiber and vitamin C.

It contains 4 mg of iron per serving.

🔥 It may help to lower cholesterol, improves memory, boosts energy and immunity and improves heart health.

Containing of potassium and magnesium, soluble fiber and protein, it may help to reduce hypertension or high blood pressure.

7. Pumpkin Seeds :

pumpkin seeds

Pumpkin seeds are rich in iron, zinc, magnesium and vitamin K.

It contains 4.2 mg of iron per 28 gram serving.

Magnesium may also help to reduce the risk of diabetes and depression.

8. Chickpeas :

Chickpeas are rich in fiber, protein and iron. Its one cup serving  contains around 270 calories, 13 gram fiber, 15 gram protein, 45 gram carbs, 11 mg sodium and 3 mg of iron.

Chickpeas also can help to lower blood pressure and cholesterol.


9. Dark Chocolates :

Dark chocolates are delicious in taste and packed with many health benefits.

ALSO READ>>> 10 Surprising Health Benefits of Dark Chocolates

It contains 3.3 mg of iron per 28 grams serving. They are also rich in magnesium and copper.

Studies found that daily chocolate consumption can reduce nonfatal heart failure and stroke problems.

🔥 But just be sure that you have to select chocolate that contains a cacao content of at least 70%.

Each 100 grams of dark chocolate bar contains around 600 calories.

dark chocolates

10. Sardine Fishes : 

Sardine fishes are also a great source of high quality protein and omega-3 fatty acids.

Its per half cup serving contains 155 calories, 229 mg sodium, 18 gram protein and 2.2 mg of iron per serving.

11. Oats :

Oats are packed with fibers, carbohydrates, iron and many other healthy nutrients.

One cup cooked oats contains 159 calories, 27 gram carbohydrates, 115 mg sodium, 4 gram fiber, 6 gram protein and 14 mg per serving.

12. Broccoli :

When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits.

It is a great source of vitamins, calcium, fiber and iron.

It also contains vitamins B1, B2, B3, B6, magnesium, potassium, folate and zinc.

One cup serving of cooked broccoli gives you 1 mg of iron.


Broccoli is a great source of vitamin K, which is linked to better brain health and sharp memory.

Broccoli also helps to protect the brain against damage.

It contains vitamin C, which also helps to absorb the iron in a better way.

13. Potatoes :

Potatoes are packed with many nutrients.

One medium sized raw potato contains 168 calories, 5 gram protein, 3 gram fiber, 38 gram carbs, 11 mg sodium and 2 mg of iron.

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6 thoughts on “13 Foods That Are Very High in Iron

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