Foods That Are Rich In Iron


Brussels sprouts

Although Brussels sprouts were not once your favorite food, these puppies come packed with iron for you and will help boost your intake levels. Brussels sprouts can be cooked a couple of different ways including boiling, roasting, and steaming. A 1/2 cup serving of them is equal to five percent of your daily-recommended iron amount. This is also equivalent to 9 milligrams per serving.

Brussels sprouts

Dark chocolate

Although many people do not know this, dark chocolate contains a large amount of iron. A 100-gram serving is equivalent to 6.3 milligrams of iron. This is equal to a whopping 35 percent of your daily-recommended value. Dark chocolate is also heart healthy, but as with any type of sweet, enjoying it in moderation is healthy.

Dark chocolate

Incorporate beans into meals

Regular consumption of beans is a great way to get substantial amounts of fiber, plant protein, and iron in your diet. Those that house the largest amounts of iron include red kidney beans, garbanzo beans (chickpeas), and lima beans. While beans can most certainly stand alone they also make a great addition to a variety of food preparations including salads, soups, casseroles, chili, and dips.



Many people use soybeans to add texture to chili and soups. These beans have a rich taste and contain a lot of iron, unsaturated fat, minerals, fiber, and protein. Cook these beans by boiling them, spicing them up with seasonings, and serving as a side dish. A one-cup serving of boiled soybeans is equivalent to 49 percent of your recommended daily value of iron.


Lentils are a staple in many Mediterranean and Middle Eastern dishes. The bean is easy to cook with and is versatile to use. Lentils go great in soups and stews and provide a hearty meal for those who enjoy them. A one-cup serving of boiled lentils is equal to 6.6 milligrams of iron, which is equal to 37 percent of your total daily value.

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Pinto beans

People use pinto beans in a multitude of ways. Enjoyed by itself many times, the bean pairs nicely with brown rice for a delicious and healthy meal. Each serving of this bean is full of 21 percent of the recommended amount of iron. Each serving size is equal to one cup, cooked. This bean is easy on your waistline and wallet.

Pinto beans

Dark, leafy greens

Consuming dark, leafy greens, such as spinach and collards, is another way to begin an iron-heavy diet. Unlike red meat, poultry and seafood, the iron found in greens is known as non-haeme iron. This means that iron found in dark, leafy greens is less easily absorbed than it is from other sources of iron, so more greens must be eaten to get the same iron intake.

Collard greens

Collard greens are a scrumptious southern hospitality food that people enjoy creamed or sauted with bacon and onion. Fresh collard greens pack an iron punch along with other vitamins and minerals such as vitamin A, C, and calcium. A one-cup serving of this delicious and hearty green is equivalent to 12 percent of your daily iron value.

Collard greens

Brown rice

Rice is a commonly consumed food and is widely used in many Asian and Mexican cuisines. Rice is versatile and can be found as a dish alone, in soup, and stuffed into chicken. This staple food has .8 milligrams of iron packed into a one cup serving which is equal to five percent of your total daily value. Brown rice paired with some vegetables makes a perfect iron rich meal.

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Oatmeal is a versatile breakfast dish because it is easy to customize. Oatmeal is great with fresh fruits, ground cinnamon, and more. A 1/2 cup serving of oatmeal is equal to eight percent of your daily value, which is 1.7 milligrams per serving. Adding oatmeal to your morning routine will boost your iron intake quickly.


Snack on all-natural Edamame

Edamame is essentially an immature soybean but it’s very high in protein, rich in healthy fats, and packed full of iron. In fact, you can obtain about 25 percent of a day’s worth of iron in just a half a cup. Edamame is also a valuable source of fiber and many other key nutrients including vitamin K, magnesium, and potassium. For your convenience, edamame can be purchased in single-serving packages for easy snacking.

Sun dried tomatoes

Sun dried tomatoes offer a delicious kick to the taste buds that people crave every time they have some. Sun dried tomatoes perfectly pair with chicken; they mix well in salads also. A one-cup serving of them is equal to 4.9 milligrams of iron, which works out to 27 percent of your total daily value. The tomatoes are also very rich in vitamin C and antioxidants so they deliver nutrition on many levels.


Potatoes are full of iron and one potato with its skin included is equal to 3.2 milligrams of iron. This is about 18 percent of your daily-recommended value. Potatoes contain a lot of vitamin C as well, which helps you absorb the iron. Potatoes need to be baked or roasted for the highest iron intake.

Egg yolks

If you’re wondering what foods have iron, egg yolks have a very high iron concentration. As with red meat, your body can absorb extra iron if the egg yolks are cooked in an iron skillet. Some popular ways to consume egg yolk are scrambled, over-easy and hard boiled.

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egg yolks


Mollusks, for example clams, oysters and scallops, are another great source of iron. In a test of iron levels, a serving size of 100 grams of clams was found to have a higher iron level than all other tested foods. So head on over to the nearest seafood restaurant, or fire up the skillet with some tasty mollusks for an iron infusion.

If you or your child has an iron-deficiency, it can be difficult to know which foods can help cure that ailment. Try eating more of the above foods to get your iron levels back to where they belong.

Load up on olives

Olives are a potent natural source of iron, especially those that are black in color. Black olives also contain numerous health promoting phytonutrients and a cocktail of antioxidant vitamins and minerals including vitamin A, vitamin E, and zinc. Although olive oil has powerful disease-fighting effects, its nutritional composition is not the same as the olives themselves.

Red meat

Red meats, such as beef, ribs and pork, have a very high concentration of iron. Iron deficiency can also be helped by cooking red meat in an iron skillet. This helps your body absorb even more iron.


Although meat is a nutritious and convenient source of iron, it is not a good idea to consume it in excess, as it’s also quite high in saturated fat and cholesterol. For optimal functioning of your body and overall good health, make an effort to incorporate these five strategies for getting other iron-rich foods into your everyday diet.

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