The 15 Best Food Sources of Iron, Ranked by Absorption

The best iron-rich foods are the ones your body absorbs well. Heme iron from animal foods such as shellfish, organ meats and red meat is absorbed at rates as high as 35%. Non-heme iron from plants is absorbed at about 2% to 20%, so plant sources work best when you eat them with vitamin C.

That's why a food's milligram count on the label doesn't tell the whole story. Some foods that look high in iron also contain compounds that block absorption. The list below ranks 15 foods by both how much iron they contain and what form it's in.

Why absorption matters

Iron is the core of hemoglobin, the protein in red blood cells that carries oxygen from your lungs to your tissues. Without enough of it, you can't make enough healthy red blood cells, and fatigue, brain fog and weaker immunity follow. The World Health Organization estimates that iron deficiency affects more than 2 billion people, making it the most common nutritional disorder (World Health Organization, 2021).

Dietary iron comes in two forms (see our guide to heme vs non-heme iron). Heme iron is found in meat, poultry and fish. It's already bound to a heme protein, so your gut absorbs it intact through dedicated transporters, and other foods affect it less.

Non-heme iron is found in plants and fortified foods. It has to be converted into a different chemical form before you can absorb it, and it's sensitive to inhibitors such as phytates in grains and tannins in tea, and to enhancers such as vitamin C. It's less efficient, but on a plant-based diet it still covers your needs if you plan meals well.

Animal sources (heme iron)

1. Oysters and shellfish

Oysters are one of the richest sources of iron. A 100-gram serving of cooked oysters provides up to 9 mg, about 50% of the Daily Value (DV), in the well-absorbed heme form. Shellfish are also high in zinc and vitamin B12. Clams and mussels are similar, and some clams provide more than 100% of the DV in one serving. They're a good choice for women, who need more iron because of menstrual losses.

2. Beef liver and other organ meats

Beef liver has about 6.5 mg of iron per 100 g, plus vitamin A, copper and B vitamins that help your body transport and use iron. If you don't like the taste, mix a small amount into ground beef.

3. Red meat

A 100 g portion of lean ground beef has about 2.7 mg of heme iron. That's less than some plant foods in milligrams, but more of it gets absorbed. Moderate amounts of red meat are a reliable way to maintain ferritin (stored iron).

4. Canned sardines

One can has about 2.7 mg of heme iron, plus omega-3 fats and vitamin D. Because you eat the soft bones, sardines also contain calcium, and very high calcium intake can slightly reduce iron absorption. They're still a quick, portable and nutritious option.

5. Dark meat turkey

Dark turkey meat has about 1.4 mg of iron per 100 g, noticeably more than white meat, along with high-quality protein.

Plant sources (non-heme iron)

6. Lentils

Lentils are the top plant source on this list, with about 6.6 mg of iron per cooked cup. For vegetarians and vegans, the sheer amount makes them hard to replace. Eat them with vitamin C, which boosts iron absorption by converting non-heme iron into a more soluble form.

7. Spinach

Cooked spinach has about 6.4 mg of iron per cup. Spinach also contains oxalates, which bind iron. Cooking concentrates the iron and may reduce oxalates, and a squeeze of lemon juice adds vitamin C to help absorption.

8. Pumpkin seeds

One ounce (28 grams) of pumpkin seeds has 2.5 mg of iron, plus magnesium and zinc. They make an easy snack.

9. Quinoa

Quinoa is one of the few plant foods that's a complete protein, and a cooked cup has about 2.8 mg of iron. Use it as a base and top it with other foods from this list, like pumpkin seeds or lean meat.

10. Tofu and soybeans

Half a cup of firm tofu has about 3.4 mg of iron. Soy contains phytates, which reduce absorption. Fermented soy such as tempeh generally has fewer phytates, which may help.

11. Dark chocolate (70%+)

A 28-gram serving of dark chocolate can provide up to 3.4 mg of iron. It also contains polyphenols, which can reduce absorption, but the iron content still makes it a worthwhile addition. Choose 70% cocoa or higher.

12. Broccoli

Broccoli has only about 1 mg of iron per cooked cup, but it's rich in vitamin C, which makes that iron easier to absorb. It's a good side for any iron-focused meal.

13. Cashews

Cashews are among the best nuts for iron, with about 1.9 mg per ounce. They contain some phytates, so soaking them or eating them with vitamin C (a citrus dressing, for example) helps.

14. Chickpeas

Chickpeas (garbanzo beans) have 4.7 mg of iron per cooked cup. In hummus or salads, they're an easy daily source of non-heme iron, especially for women on plant-based diets. See our guide to iron for vegans and vegetarians for more.

15. Fortified cereals and grains

Many breakfast cereals are fortified with 100% of the DV for iron (18 mg). This iron is often in the form of elemental iron or iron salts, which some people find harder on digestion, and how much you absorb depends on what else you eat with it.

How to absorb more iron from food

When you eat matters as much as what you eat. Calcium in dairy can block both heme and non-heme iron when taken in large amounts at the same meal. The tannins in coffee and tea can reduce iron absorption substantially, by 60 to 90% in some estimates, if you drink them within an hour of eating.

Getting this right matters even before you're anemic. In a 1996 study in The Lancet, Bruner and colleagues reported that iron deficiency affects thinking and attention before hemoglobin falls below the anemia threshold. And in a 2012 randomized controlled trial in CMAJ, Vaucher and colleagues found that iron reduced fatigue in women with low ferritin who were not anemic.

Where Go Wise Iron fits

We built Go Wise Iron around dose. Each stick has 9 mg of iron (as ferrous fumarate), which is 50% of the Daily Value, with 45 mg of vitamin C to help absorption, plus vitamin B6, vitamin B12 and folic acid. A standard ferrous sulfate tablet delivers about 65 mg of iron. Stomach upset and constipation tend to rise with the amount of iron that reaches your gut, and your body absorbs a larger share of a small dose than of a large one, partly because big doses raise hepcidin, the hormone that holds back iron absorption. Every batch is third-party tested by Eurofins for heavy metals and microbial contamination, and it is made in a GMP-certified facility.

It's a powder stick you pour onto your tongue, with no water needed and no metallic aftertaste. It's vegan, gluten-free and made in the USA. At 9 mg a day it's designed for steady, long-term support. If you've been diagnosed with iron deficiency anemia, your doctor may prescribe a higher treatment dose, so ask how a daily stick fits alongside it.

If you think you might be low, ask your doctor for a ferritin test before you change your diet or add a supplement, so you know where you're starting from.

Frequently asked questions

Can you get enough iron from a vegan diet?

Yes. You can meet your iron needs on a vegan diet by eating plenty of non-heme sources like lentils, chickpeas, tofu and pumpkin seeds. Because non-heme iron is absorbed less well, pair these foods with vitamin C and avoid tea or coffee with meals.

Is spinach a good source of iron?

Yes, with about 6.4 mg per cooked cup. It also contains oxalates, which reduce absorption, so eat it cooked rather than raw and pair it with vitamin C, such as lemon juice or bell peppers.

Does coffee block iron absorption?

Yes. Coffee contains polyphenols and tannins that inhibit non-heme iron absorption. Research suggests coffee with or shortly after a meal can cut iron absorption by up to 60%. Wait at least an hour after eating before you have coffee or tea.

What is the fastest way to increase iron levels?

Combine well-absorbed heme iron foods (like oysters or beef) with a well-absorbed supplement if you need one. It takes time to rebuild iron stores (ferritin), so be consistent, and take supplements or plant iron with vitamin C.

Why am I still tired even if I eat iron-rich foods?

Other foods may be blocking absorption (high calcium or tannins, for example), or you may have a digestive problem. You may also be short of vitamin B12 or folate, which you need for energy and red blood cells. If diet changes don't help, see a doctor to check for other deficiencies or conditions.

References

• World Health Organization. 2021.
• Bruner et al. The Lancet. 1996.
• Vaucher et al. CMAJ. 2012.

This article is for general information and isn't medical advice. Talk to your healthcare provider before starting a supplement, especially if you are pregnant, nursing or taking other medication.