Iron is an essential mineral used to transport oxygen to all parts of
the body. A slight deficiency in iron causes anemia (fatigue/weakness),
and a chronic deficiency can lead to organ failure. Conversely, too much
iron leads to production of harmful free radicals, and interferes with
metabolism, causing damage to organs like the heart and liver. The body
is able to regulate uptake of iron, so overdose is rare and usually only
occurs when people take supplements. Iron from natural food sources,
like the ones listed below, are considered safe and healthy. While iron
is better absorbed from heme (meat) sources, non-heme (plant) iron is
better regulated causing less damage to the body. The current percent
daily value (%DV) for iron is 18 milligrams (mg). Below is a list of
high iron foods.
For more high iron foods see the lists of high iron foods by nutrient density, iron rich foods (heme and non-heme), and the list of fruits and vegetables high in iron.
#1: Mollusks (Clams, Mussels, Oysters)
| Iron in 100g | 3oz (85g) | 20 Small Clams (190g) |
| 28mg (155% DV) | 24mg (132% DV) | 53mg (295% DV) |
Similar Foods High in Iron (%DV per 3oz (85g)): Oysters (57%), Cuttlefish (51%), Whelk(48%), Octopus (45%), Mussels (32%), Abalone (18%), and Scallops (14%).
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#2: Liver (Pork, Chicken, Turkey, Lamb, Beef)
| Iron in 100g | 4oz Serving (113g) | 1 ounce (28g) |
| 23mg (129% DV) | 26mg (146% DV) | 7mg (36% DV) |
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#3: Squash and Pumpkin Seeds
| Iron in 100g | 1 cup (227g) | 1 ounce (142 seeds) (28g) |
| 15mg (83% DV) | 34mg (188% DV) | 4mg (23% DV) |
Other Seeds High in Iron (%DV per ounce (28g)): Sesame (23%), Sunflower (11%), and Flax (9%).
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#4: Nuts (Cashew, Pine, Hazelnut, Peanut, Almond)
| Iron in 100g | 1 cup (129g) | 1 ounce (18 cashews) (28g) |
| 6.1mg (34% DV) | 7.8mg (43% DV) | 1.7mg (9% DV) |
Other Nuts High in Iron (%DV per ounce (28g)): Pine nuts(9%), Hazelnuts (7%), Peanuts (7%), Almonds (7%), Pistachios (7%), and Macadamia (6%).
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#5: Beef and Lamb (Lean Tenderloin)
| Iron in 100g | Yield from 1lb roast (251g) | 3 ounce serving (85g) |
| 3.7mg (21% DV) | 9.3mg (51% DV) | 3.1mg (17% DV) |
13% DV Iron in 3oz (85g) of Lean Lamb Roast.
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#6: Beans and Pulses (White Beans, Lentils)
| Iron in 100g | 1 cup cooked (179g) | 1 Tablespoon (11g) |
| 3.7mg (21% DV) | 6.6mg (37% DV) | 0.5mg (2% DV) |
Other Beans High in Iron (%DV per cup cooked):
Soybeans (49%), Lentils (37%), Kidney beans (29%), Garbanzo beans
(Chickpeas) (26%), and Lima beans (25%), Navy (24%), Black Beans
(Frijoles Negros) (20%), Pinto (20%), and Black-eyed Peas (20%).
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#7: Whole Grains, Fortified Cereals, and Bran
| Iron in 100g of Quinoa | 1 cup of Quinoa (185g) |
| 1.5mg (8% DV) | 2.8mg (15% DV) |
Other Grains High in Iron (%DV per cup cooked):
Oatmeal (12%), Barley (12%), Rice (11%), Bulgur (10%), Buckwheat (7%),
and Millet (6%). Fortified cereals provide up to 140% DV of iron per
cup. Check nutrition facts, and also be careful of the high sugar level
in commercial cereals.
Bran from whole grains can harm absorption of
iron supplements, while whole grains are a good source of iron, they
should not be consumed with iron supplements.
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#8: Dark Leafy Greens (Spinach, Swiss Chard)
| Iron in 100g | 1 cup of Cooked Spinach (180g) |
| 3.6mg (20% DV) | 6mg (36% DV) |
Other Greens High in Iron (%DV per cup): Cooked Swiss Chard (22%), Cooked Turnip Greens (16%), Raw Kale (6%), and Raw Beet Greens (5%).
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#9: Dark Chocolate and Cocoa Powder
| Iron in 100g | 1 cup grated (132g) | 1 Square (29g) |
| 17mg (97% DV) | 23mg (128% DV) | 5mg (28% DV) |
1 cup of Cocoa Powder provides 66% DV. A 1.5oz (44g) candy chocolate bar provides 6% DV.
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#10: Tofu
| Iron in 100g | 1 cup of firm tofu (126g) | 1/4 Block (81g) |
| 2.7mg (15% DV) | 3.4mg (19% DV) | 2.2mg (12% DV) |
Calcium can interfere with non-heme iron absorption. Try to buy tofu without added calcium for greater iron absorption.
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