12 Healthy Foods That Are High in Iron 


Shellfish is tasty and nutritious. All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources. 


Spinach provides many health benefits but very few calories. 

Liver and other organ meats 

Organ meats are extremely nutritious. Popular types include liver, kidneys, brain, and heart — all of which are high in iron. 


Legumes are loaded with nutrients. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans.


A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the DV (26Trusted Source). 

Red meat 

Pumpkin seeds 

Pumpkin seeds are a tasty, portable snack. A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the DV (30Trusted Source).


Quinoa is a popular grain known as a pseudocereal. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the DV (34Trusted Source). 


Turkey meat is a healthy and delicious food. It’s also a good source of iron, especially dark turkey meat. 


Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the DV (43Trusted Source). 


Tofu is a soy-based food that’s popular among vegetarians and in some Asian countries. 

Dark chocolate 

Dark chocolate is incredibly delicious and nutritious. A 1-ounce (28-gram) serving contains 3.4 mg of iron, which is 19% of the DV (52Trusted Source).


Fish is a very nutrient-dense food, and some types, like tuna, are particularly high in iron. 

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