12 Iron Rich Foods You Must Eat

Iron is an essential mineral that our bodies need to function properly. It’s found in hemoglobin, which carries oxygen in your blood, and myoglobin, which helps your muscles store oxygen. Iron also plays a role in energy metabolism, cognitive function, and the regulation of cell growth.

While iron is found in many foods, some are particularly high in iron. Here are 12 of the best sources of iron.

1. Liver

The liver is one of the most nutrient-dense organs in the body and an excellent source of iron. A 3-ounce serving of cooked liver contains 7 milligrams of iron, nearly 40% of the Daily Value (DV).

The liver is also a good source of other nutrients, including vitamins A, C, folate, and copper. However, limiting your liver intake is important because it’s also high in cholesterol and saturated fat.

2. Oysters

Oysters are a type of shellfish that’s low in calories but high in nutrients. For example, a 3-ounce serving of cooked oysters contains 5 milligrams of iron, which is 28% of the DV.

Oysters are also a good source of vitamin B12, zinc, and selenium. They’re sometimes called “nature’s Viagra” because they’re believed to increase libido and sexual function.

3. Spinach

Spinach is a nutrient-rich leafy green often touted for its health benefits. A 1-cup serving of cooked spinach contains 3.6 milligrams of iron, which is 20% of the DV.

Spinach is also a good source of vitamins A, C, and K, as well as magnesium, manganese, and folate. In addition, it’s low in calories and can be eaten cooked or raw.

4. Beans and legumes

Beans and legumes are vegetables that include lentils, peas, and peanuts. A 1-cup serving of cooked beans or legumes contains 3-4 milligrams of iron, 17-22% of the DV.

Beans and legumes are also good sources of fiber, protein, and other nutrients like folate and magnesium. In addition, they’re low in calories and can be used as a meat alternative in many recipes.

5. Dark chocolate

Dark chocolate is made from the cacao bean and contains antioxidants and other nutrients. For example, a 1-ounce serving of dark chocolate contains 3.3 milligrams of iron, 18% of the DV.

Dark chocolate is also a good source of fiber, magnesium, copper, and manganese. Therefore, it’s important to choose dark chocolate that is at least 70% cacao and free of added sugar.

6. Fortified breakfast cereals

Fortified breakfast cereals are a type of cereal enriched with vitamins and minerals. For example, a 1-cup serving of fortified breakfast cereal contains 3-4 milligrams of iron, 17-22% of the DV.

Fortified breakfast cereals are also a good source of other nutrients like vitamin B12, folic acid, and fiber. However, they’re typically high in sugar, so choosing a variety that’s low in sugar and free of artificial sweeteners is important.

7. Dried fruit

Dried fruit is a type of fruit that’s been dried to remove the water content. For example, a 1/2-cup serving of dried apricots or prunes contains 3 milligrams of iron, which is 17% of the DV.

Dried fruit is also a good source of fiber and other nutrients like potassium and vitamin C. Choosing a dried fruit that’s unsweetened and free of added sulfites is important.

8. Beef

Beef is a type of red meat that’s a good source of protein and other nutrients. For example, a 3-ounce serving of lean ground beef contains 2.9 milligrams of iron, 16% of the DV.

Beef is also a good source of B vitamins, zinc, and selenium. Therefore, it’s important to choose lean cuts of beef and cook it healthy to minimize the saturated fat content.

9. Tofu

Tofu is a type of soybean curd that’s high in protein and low in calories. A 1/2-cup serving of tofu contains 2.4 milligrams of iron, which is 13% of the DV.

Tofu is also a good source of calcium, magnesium, and copper. It’s important to choose tofu that’s firm or extra-firm to minimize the amount of water it contains.

10. Turkey

Turkey is a type of poultry that’s low in fat and protein. A 3-ounce serving of cooked turkey breast meat contains 2 milligrams of iron, 11% of the DV.

Turkey is also a good source of B vitamins, phosphorus, and zinc. It’s important to choose lean cuts of turkey and cook it in a healthy way to minimize the saturated fat content.

11. Salmon

Salmon is a type of fish that’s high in protein and omega-3 fatty acids. A 3-ounce serving of cooked salmon contains 1.8 milligrams of iron, which is 10% of the DV.

Salmon is also a good source of B vitamins, phosphorus, and selenium. It’s important to choose wild-caught salmon to minimize the risk of mercury exposure.

12. Eggs

Eggs are a type of poultry that’s a good source of protein and other nutrients. A large egg contains 1 milligram of iron, which is 6% of the DV.

Eggs are also a good source of vitamins A, D, and E. They’re typically low in calories and can be cooked in a variety of ways.

Iron is an essential nutrient that’s necessary for many functions in the body. These 12 foods are among the best sources of iron. Including them in your diet can help you ensure that you’re getting enough of this important nutrient.