What are the foods richest in iron?

Surely many times you have wondered what are the foods richest in iron, here you will find many of them and their benefits.

The iron – rich foods  tend to be very important in our daily lives, as this mineral serves several important functions within our system , such as transporting oxygen throughout the body being part of the red blood cells .

This nutrient is essential , and can be obtained from different foods in a daily value of 18 milligrams . It is important to have a diet rich in iron , since iron deficiency can cause symptoms such as fatigue or even cause anemia , being a problem for, for example, menstruating women .

What animal products are rich in iron?

There are several animal products that can provide us with a good amount of iron and help our system well .

The turkey

The turkey is one of the healthiest meats there, because it is a good source of iron , especially in the darker meat . About 100 grams of the dark part of the turkey contains 1.43 milligrams of iron , however the lighter part only contains 0.7 milligrams .

The dark meat also contains a lot of protein , vitamin B , Zinc and Selenium . This food can also help you lose weight since it makes you feel full due to the amount of protein it contains and prevents muscle loss for the same.

Red meat and liver

This type of meat is one of the most nutritious meats and the one that contains the most iron, since only 100 grams can provide us with 3 milligrams of iron , in addition to protein , zinc , selenium and several B vitamins .

It is also one of the most accessible meats , being a very useful meat for people prone to anemia , and it also helps in reserves after aerobic exercise .

The liver or other organs , are also extremely nutritious because the meat of this, the kidneys , the brain or the heart can contain 100 grams an amount of 6.5 milligrams of iron . They also contain B vitamins, copper, and selenium. The liver, vitamin A.

Seafood and fish

All the seafood are rich in iron , but the seafood is more common when having it in our nutrition are the clams , the oysters and mussels . 100 grams of clams contain 3 milligrams of iron , although it is not always proportional, as it can vary . It also provides vitamin B12 , protein and vitamin C .

As for fish , the one with the most nutrients and the one with the highest iron content is tuna . Since 85 grams of any canned tuna can contain 1.4 milligrams of iron . It also contains omega-3 acids that can help our heart and benefit our health.

What vegan-friendly foods are rich in iron?

There are many types of food that can help satisfy our body in terms of daily iron servings , yes, the body can only store a small amount , which is normally replaced day by day with other foods that we consume.

The spinach

Spinach is the vegetable that provides the greatest health benefits and has the least calories, about 100 grams of raw spinach already contains 2.7 milligrams of iron , which is 15% of what we consume daily. It is also a food rich in vitamin C that increases the absorption of iron .

The consumption of spinach also helps to obtain carotenoids that reduce the risk of cancer , reduce inflammation and protect our eyes , if we also eat it together with healthy fats such as olive oil, our body will absorb many more carotenoids .


All legumes are loaded with very good nutrients for our body, especially the most common ones such as beans , lentils , peas , soybeans or chickpeas .

  • About 198 grams of lentils, the equivalent of a cup , already has 6 milligrams of iron .
  • About 86 grams of black beansprovides the equivalent of 8 milligrams of iron .

In addition to this, legumes provide us with folic acid , magnesium and potassium , which can even help reduce inflammation in people with diabetes , or reduce the risk of heart disease in people with metabolic syndrome .

If we want to consume as much iron as possible , we must consume legumes with foods that contain a lot of vitamin C, such as vegetables , citrus fruits or tomatoes .


Many vegans and vegetarians tend to consume tofu , and that’s a good thing since it’s a soy-based food, which can provide 126 grams , about 3.4 milligrams of iron . In addition, it not only has that, it has thiamine , calcium , magnesium and selenium , providing 22 grams of protein per serving .

It can also help you have better insulin sensitivity and a lower risk of heart disease . It also relieves the symptoms of menopause thanks to compounds called isoflavones .

The seeds

There are many seeds very rich in iron , such as pumpkin seeds , that can provide us with a great snack. About 28 grams would have 2.5 milligrams of iron and vitamin K , zinc and manganese .

Another good option is quinoa , which in 185 grams provides us with about 2.8 milligrams of iron , in addition to being gluten-free, it is a good option for vegans who are celiac . It is also rich in  folic acid , magnesium , copper , manganese and has antioxidant properties that help protect cells from damage caused by stress .

Pistachios and nuts.

We can also take some snacks such as nuts and not have so much heavy diet since, for example , sesame seeds provide 9 milligrams of iron per 100 grams , or pistachios that provide 7.2 milligrams , sunflower seeds provide 6 , 4 milligrams , pine nuts 5.6 milligrams and almonds 4 milligrams .

It is also highly recommended to use nuts as an element for our culinary preparations , adding them to creams , salads , soups or vegetables


by Abdullah Sam
I’m a teacher, researcher and writer. I write about study subjects to improve the learning of college and university students. I write top Quality study notes Mostly, Tech, Games, Education, And Solutions/Tips and Tricks. I am a person who helps students to acquire knowledge, competence or virtue.

Leave a Comment