Nutrients -> Minerals -> Trace elements

Iron Foods high in iron and how much you need · Trace elements

Iron is a mineral essential for various biological processes in our body, such as formation of red blood cells and the transport of oxygen throughout the body. In our diet it exists in two primary forms: heme and non-heme iron. Heme iron is derived from animal products like red meat, poultry, and fish. This form is readily absorbed by the body. Non-heme iron, on the other hand, is found in plant-based foods such as beans, lentils, spinach, and fortified cereals. This form is not as easily absorbed and its uptake can be influenced by other dietary factors.

Women, a day: 16 mg
Men, a day: 11 mg
Give 20%+ of a day per serving: 127 foods · 18 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, velvet bolete; coconut milk and bean, yellow, mature have the most iron per serving. Among animal foods, the most are in beef, spleen; mollusks, clam, mixed species, cooked, breaded and fried and egg, omega, without shell.

Plant sources

Also high in it

Are you getting enough iron?

Knowing where iron comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in iron

Ranked from 1,358 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Beef, spleen, raw 37.9 mg

serving (85 g) · Offal dishes 237% of daily
2

Lamb, spleen, raw 35.6 mg

serving (85 g) · Offal dishes 223% of daily
3

Liver, pork 26.7 mg

serving (85 g) · Offal dishes 167% of daily
4

Mollusks, clam, mixed species, cooked, breaded and fried 11.8 mg

serving (85 g) · Crustaceans and molluscs 74% of daily
5

Bear, cooked, simmered 9.1 mg

serving (85 g) · Steaks and chops 57% of daily
6

Velvet bolete 8.5 mg

serving (85 g) · Mushroom 53% of daily
7

Beaver, cooked, roasted 8.5 mg

serving (85 g) · Steaks and chops 53% of daily
8

Game bird 8.3 mg

serving (110 g) · Chicken and other birds 52% of daily
9

Reindeer, boiled, salt 8 mg

serving (85 g) · Steaks and chops 50% of daily
10

Coconut milk 7.9 mg

serving (240 g) · Vegetable juices 50% of daily
11

Bean, yellow, mature 6.3 mg

serving (90 g) · Pulses 39% of daily
12

Mussel in water, canned 4.9 mg

serving (85 g) · Crustaceans and molluscs 31% of daily
13

Soy mince 4.8 mg

serving (35 g) · Pulse products 30% of daily
14

Tofu, soft (with calcium sulfate) 4.6 mg

serving (85 g) · Pulse products 28% of daily
15

Goji berry, dried 4.4 mg

serving (40 g) · Nuts, seeds and dried fruits 28% of daily
16

Pea, green, split, mature seeds 4.3 mg

serving (90 g) · Pulses 27% of daily
17

Shrimp 4 mg

serving (110 g) · Crustaceans and molluscs 25% of daily
18

Tamarind 3.9 mg

serving (140 g) · Fruits 25% of daily
19

Hemp seed, whole 3.9 mg

serving (30 g) · Nuts, seeds and dried fruits 24% of daily
20

Lentil, green/brown 3.9 mg

serving (35 g) · Pulses 24% of daily
21

Seaweed, wakame, dried 3.5 mg

serving (30 g) · Canned vegetables 22% of daily
22

Chocolate, average 3.4 mg

serving (30 g) · Chocolate 21% of daily
23

Lamprey, smoked 3.4 mg

serving (55 g) · Fish products 21% of daily
24

Poppy seed 3.2 mg

serving (30 g) · Nuts, seeds and dried fruits 20% of daily
25

Soy protein concentrate, 58% protein 3.2 mg

serving (30 g) · Miscellaneous ingredients 20% of daily
26

Tahini, sesami seed butter 3.2 mg

serving (30 g) · Condiments 20% of daily
27

Rowal 3.1 mg

serving (140 g) · Berries 19% of daily
28

Wheat bran 3 mg

serving (15 g) · Flour 19% of daily
29

Nettle, stinging nettle 3 mg

serving (85 g) · Vegetables 19% of daily
30

Amaranth grain, cooked 2.9 mg

serving (140 g) · Rice 18% of daily
31

Sauteed elk 2.9 mg

serving (85 g) · Meat dishes 18% of daily
32

Black salsify 2.8 mg

serving (85 g) · Vegetables 18% of daily
33

Mushroom, fried 2.8 mg

serving (85 g) · Mushroom 17% of daily
34

Raspberry juice concentrate 2.8 mg

serving (240 g) · Juices 17% of daily
35

Millet, boiled 2.7 mg

serving (140 g) · Rice 17% of daily
36

Rice cooking cream 2.6 mg

serving (240 g) · Cream 16% of daily
37

Mulberry 2.6 mg

serving (140 g) · Berries 16% of daily
38

Quinoa, cooked 2.6 mg

serving (140 g) · Rice 16% of daily
39

Spaghetti 2.4 mg

serving (55 g) · Pasta 15% of daily
40

Pulled oats 2.4 mg

serving (40 g) · Pulse products 15% of daily
41

Grape juice 2.4 mg

serving (240 g) · Juices 15% of daily
42

Tempeh 2.3 mg

serving (85 g) · Miscellaneous ingredients 14% of daily
43

Amaranth flour 2.3 mg

serving (30 g) · Flour 14% of daily
44

Macaroni, whole wheat 2.3 mg

serving (55 g) · Pasta 14% of daily
45

Noodle, wheat 2.3 mg

serving (55 g) · Pasta 14% of daily
46

Passion fruit 2.2 mg

serving (140 g) · Fruits 14% of daily
47

Elderberry 2.2 mg

serving (140 g) · Berries 14% of daily
48

Beet greens 2.2 mg

serving (85 g) · Vegetables 14% of daily
49

Barley malt for beer 2.1 mg

serving (30 g) · Miscellaneous ingredients 13% of daily
50

Salmon in oil, canned 2 mg

serving (85 g) · Fish products 13% of daily

1

Velvet bolete 8.5 mg

serving (85 g) · Mushroom 53% of daily
2

Coconut milk 7.9 mg

serving (240 g) · Vegetable juices 50% of daily
3

Bean, yellow, mature 6.3 mg

serving (90 g) · Pulses 39% of daily
4

Soy mince 4.8 mg

serving (35 g) · Pulse products 30% of daily
5

Tofu, soft (with calcium sulfate) 4.6 mg

serving (85 g) · Pulse products 28% of daily
6

Goji berry, dried 4.4 mg

serving (40 g) · Nuts, seeds and dried fruits 28% of daily
7

Pea, green, split, mature seeds 4.3 mg

serving (90 g) · Pulses 27% of daily
8

Tamarind 3.9 mg

serving (140 g) · Fruits 25% of daily
9

Hemp seed, whole 3.9 mg

serving (30 g) · Nuts, seeds and dried fruits 24% of daily
10

Lentil, green/brown 3.9 mg

serving (35 g) · Pulses 24% of daily
11

Seaweed, wakame, dried 3.5 mg

serving (30 g) · Canned vegetables 22% of daily
12

Poppy seed 3.2 mg

serving (30 g) · Nuts, seeds and dried fruits 20% of daily
13

Soy protein concentrate, 58% protein 3.2 mg

serving (30 g) · Miscellaneous ingredients 20% of daily
14

Tahini, sesami seed butter 3.2 mg

serving (30 g) · Condiments 20% of daily
15

Rowal 3.1 mg

serving (140 g) · Berries 19% of daily
16

Wheat bran 3 mg

serving (15 g) · Flour 19% of daily
17

Nettle, stinging nettle 3 mg

serving (85 g) · Vegetables 19% of daily
18

Amaranth grain, cooked 2.9 mg

serving (140 g) · Rice 18% of daily
19

Black salsify 2.8 mg

serving (85 g) · Vegetables 18% of daily
20

Raspberry juice concentrate 2.8 mg

serving (240 g) · Juices 17% of daily
21

Millet, boiled 2.7 mg

serving (140 g) · Rice 17% of daily
22

Rice cooking cream 2.6 mg

serving (240 g) · Cream 16% of daily
23

Mulberry 2.6 mg

serving (140 g) · Berries 16% of daily
24

Quinoa, cooked 2.6 mg

serving (140 g) · Rice 16% of daily
25

Spaghetti 2.4 mg

serving (55 g) · Pasta 15% of daily
26

Pulled oats 2.4 mg

serving (40 g) · Pulse products 15% of daily
27

Grape juice 2.4 mg

serving (240 g) · Juices 15% of daily
28

Mushroom, boletus, russula 2.3 mg

serving (85 g) · Mushroom 14% of daily
29

Tempeh 2.3 mg

serving (85 g) · Miscellaneous ingredients 14% of daily
30

Amaranth flour 2.3 mg

serving (30 g) · Flour 14% of daily
31

Macaroni, whole wheat 2.3 mg

serving (55 g) · Pasta 14% of daily
32

Noodle, wheat 2.3 mg

serving (55 g) · Pasta 14% of daily
33

Passion fruit 2.2 mg

serving (140 g) · Fruits 14% of daily
34

Elderberry 2.2 mg

serving (140 g) · Berries 14% of daily
35

Beet greens 2.2 mg

serving (85 g) · Vegetables 14% of daily
36

Barley malt for beer 2.1 mg

serving (30 g) · Miscellaneous ingredients 13% of daily
37

Seeds, cottonseed meal, partially defatted (glandless) 2 mg

serving (15 g) · Flour 13% of daily
38

Spinach boiled 1.8 mg

serving (85 g) · Cooked vegetables 11% of daily
39

Cherry 1.8 mg

serving (140 g) · Fruits 11% of daily
40

Almond butter 1.7 mg

serving (32 g) · Condiments 10% of daily
41

Black currant juice 1.4 mg

serving (240 g) · Juice drink 9% of daily
42

Pineapple, canned, in own juice 1.4 mg

serving (140 g) · Fruit and berry salads 9% of daily
43

Artichoke, boiled 1.3 mg

serving (85 g) · Cooked vegetables 8% of daily
44

Syrups, sorghum 1.1 mg

serving (30 g) · Sugar and syrups 7% of daily
45

Sweet pepper, red, canned 1 mg

serving (130 g) · Canned vegetables 7% of daily
46

Porcini, boiled 1 mg

serving (85 g) · Mushroom 6% of daily
47

Soy product, soured, 2% fat, calcium 0.99 mg

serving (170 g) · Yoghurt 6% of daily
48

Lingonberry juice 0.96 mg

serving (240 g) · Juices 6% of daily
49

Potato wedges, oven-baked 0.93 mg

serving (110 g) · Fried potatoes, French fries 6% of daily
50

Peanut butter 0.93 mg

serving (32 g) · Condiments 6% of daily

Learn about iron

What does iron do for the body?

Iron is essential for the formation of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body, where it is used by cells for energy production. Iron is also vital for immune function, cognitive development, and various other bodily functions.

How much iron do I need?

The daily intake for iron varies based on age and gender, as well as the recommendations differ between countries. According to European Food Safety Authority (EFSA), the population reference intake (PRI), which is likely to meet the needs for most healthy people, is around 16 mg of iron per day for premenopausal women, and 11 mg per day for men and postmenopausal women. Pregnant women might need an even higher intake. It's important to meet your specific iron needs through a balanced diet with iron-rich foods.

What are the health risks associated with iron deficiency?

Iron deficiency can lead to anemia, causing symptoms such as fatigue, weakness, pale skin, shortness of breath, and dizziness. It can also impact cognitive function, immune function, and physical growth in children. Severe iron deficiency may lead to complications such as heart problems and pregnancy complications.

Can Iron be harmful?

Yes, excessive intake of iron (mainly due to supplementation) can be harmful to the body. Consuming too much iron can lead to iron toxicity, which can cause symptoms such as nausea, vomiting, abdominal pain, and in severe cases, organ damage. Thus, it's important to consult with a healthcare professional before taking iron supplements.

What if your iron is low?

If your iron is low, it can lead to symptoms such as fatigue, weakness, and difficulty concentrating. It's important to consult a healthcare professional to determine the cause of low iron and to discuss potential treatment options, which may include dietary changes, iron supplements, or other interventions.

How do vegans get their iron intake?

Vegans can get their iron intake from plant-based sources such as legumes (lentils, beans, chickpeas), tofu, tempeh, fortified cereals, quinoa, nuts, seeds, and dark leafy greens (spinach, kale, Swiss chard). Consuming vitamin C-rich foods alongside these iron sources can enhance the absorption of non-heme iron found in plant-based foods.

How much iron do you need?

Enter your details for your own daily value.

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Weight

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Height

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Your daily iron

16 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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