Iron helps your blood carry oxygen around your body, and it plays a part in energy production and immune function. When iron intake is too low, you can end up with iron deficiency, which may cause tiredness, pale skin, breathlessness and difficulty concentrating.
Iron deficiency is one of the most common nutritional shortfalls worldwide. This guide lists 12 iron-rich foods, explains the difference between types of iron, and shows how to get more from what you eat.
Contents
- How much iron do you need?
- Haem vs non-haem iron
- 12 iron-rich foods
- How to absorb more iron
- Signs of low iron and who is at risk
- Iron supplements: take care
- FAQs
How Much Iron Do You Need?
Recommendations vary by age, sex and life stage, and differ between countries.
| Group | US RDA (mg a day) | UK RNI (mg a day) |
|---|---|---|
| Men, 19 and over | 8 | 8.7 |
| Women, 19 to 50 | 18 | 14.8 |
| Women, 51 and over | 8 | 8.7 |
| Pregnancy | 27 | Follows general adult guidance, see your midwife |
Needs are higher for women who menstruate, particularly if periods are heavy, and during pregnancy. Vegetarians and vegans may need to aim for higher intakes because plant iron is absorbed less efficiently. People who donate blood regularly may also need more.
Haem vs Non-Haem Iron
Food contains two main forms of iron.
- Haem iron is found in meat, poultry and fish. The body absorbs it relatively well.
- Non-haem iron is found in plant foods, eggs, dairy and fortified foods. It is absorbed less efficiently, but most dietary iron is of this type.
The NIH notes that healthy adults absorb about 10 to 15 percent of dietary iron overall, with the amount varying depending on iron status and what else you eat.
12 Iron-Rich Foods
The amounts below are approximate, drawn from standard US reference values, and vary by brand and preparation. Check labels and food databases for precise numbers.
1. Fortified breakfast cereals
Many cereals are fortified with iron. Some provide up to 18 mg per serving, which is the whole daily US value. Check the label and choose varieties lower in sugar and higher in fibre. Porridge oats also provide iron naturally. See our healthy breakfast ideas.
2. Shellfish: oysters, clams and mussels
Oysters are among the richest sources, with around 8 mg in a 3 oz (85 g) cooked portion. Clams and mussels are also good sources. Shellfish should be thoroughly cooked and bought from reputable suppliers, and pregnant women should follow local advice on which shellfish to avoid.
3. Red meat
A 3 oz (85 g) cooked portion of lean beef provides roughly 2 mg of well-absorbed haem iron, along with zinc and protein. The NHS advises people who eat more than 90 g of red and processed meat a day to cut down to 70 g a day. Choose lean cuts and avoid regularly eating processed meats.
4. Liver (occasionally)
Beef liver has about 5 mg of iron in a 3 oz portion, but it is also extremely high in vitamin A. The NHS advises eating liver no more than once a week, if at all, and recommends that pregnant women avoid it, because too much vitamin A can harm an unborn baby.
5. Poultry, especially dark meat
Chicken and turkey thigh meat contain more iron than breast meat, roughly 1 to 2 mg per portion. They are also valuable sources of protein.
6. Sardines and other canned fish
A 3 oz portion of canned sardines provides about 2 mg of iron, plus omega-3 fats and calcium. Tuna and mackerel also contribute. Fish is recommended twice a week, with one oily portion, in UK guidance.
7. Lentils
Half a cup of cooked lentils delivers around 3 mg of iron, along with fibre and protein. They are inexpensive, filling and versatile in soups, curries, stews and salads. See our list of high-protein foods for more pulses.
8. Beans and chickpeas
White beans are particularly high, with about 8 mg per cup of canned beans, while chickpeas offer around 2 mg per half cup. Kidney beans, black beans and baked beans also contribute. Rinse canned beans to reduce added salt.
9. Tofu and tempeh
Firm tofu can provide around 3 mg of iron per half cup, depending on how it is made, and tempeh is also a useful source. Both are staples in vegetarian and vegan diets.
10. Dark leafy greens
Spinach provides about 3 mg per half cup cooked, and kale, Swiss chard and watercress contribute too. These greens contain compounds called oxalates that reduce the absorption of their iron, so they help but are not as efficient as meat sources. Pairing them with vitamin C foods helps.
11. Nuts and seeds
Pumpkin seeds provide about 2.5 mg per ounce (28 g), cashews around 2 mg, and sesame seeds and tahini also add iron. Sprinkle seeds on porridge, salads and yoghurt, or use nut butters on toast.
12. Dark chocolate and dried fruit
Dark chocolate with 45 to 69 percent cocoa provides several milligrams of iron per 3 oz, although it is also high in calories, sugar and saturated fat, so a small piece is plenty. Dried apricots, raisins and prunes add smaller amounts. Enjoy them in moderation as part of a balanced diet.
How to Absorb More Iron
How you combine foods matters as much as which foods you choose.
Pair iron with vitamin C
Vitamin C helps convert non-haem iron into a form the body absorbs more easily. Squeeze lemon on lentils, add peppers to a bean chilli, or have an orange or kiwi alongside fortified cereal. Our guide to foods rich in vitamin C lists excellent options.
Be mindful of absorption blockers
- Tea and coffee contain polyphenols that can reduce non-haem iron absorption when consumed with a meal. Try leaving an hour or so between iron-rich meals and a cup of tea or coffee, particularly if you are at risk of low iron.
- Calcium in large amounts, such as from supplements or lots of dairy at the same meal, may reduce absorption.
- Phytates in wholegrains, pulses and nuts slightly reduce absorption. Soaking, sprouting and fermenting (as in sourdough) can help, and these foods remain healthy choices.
Cook in cast iron
Cooking acidic foods such as tomato sauce in cast-iron pans can slightly increase their iron content.
Combine plant and animal foods
Eating a small amount of meat or fish with plant sources may enhance iron absorption from the plant foods in the same meal.
For a full week of balanced meals, see our 7-day healthy meal plan for beginners, which includes iron-rich options.
Signs of Low Iron and Who Is at Risk
Possible signs of iron deficiency include:
- Persistent tiredness or weakness
- Pale skin
- Shortness of breath or heart palpitations
- Headaches or dizziness
- Cold hands and feet
- Brittle nails or hair loss
- A sore tongue or cravings for non-food items
These symptoms are common and have many causes, so do not diagnose yourself. A simple blood test can check iron levels.
Groups at higher risk include:
- Women with heavy periods
- Pregnant women
- Vegetarians and vegans
- Frequent blood donors
- Infants, toddlers and teenagers going through growth spurts
- People with digestive conditions such as coeliac disease or inflammatory bowel disease
- People with blood loss from other causes, including some gastrointestinal conditions
In adult men and in women after menopause, iron deficiency can signal bleeding somewhere in the digestive tract and always deserves medical investigation.
Iron Supplements: Take Care
Do not start iron supplements without medical advice. Too much iron can cause stomach upset, constipation and, in large amounts, serious harm. People with hereditary haemochromatosis, a disorder of iron overload, should avoid iron and vitamin C supplements. Adult men and postmenopausal women who are not iron deficient are generally advised not to take iron supplements.
Iron supplements can also interact with some medicines. Keep all iron-containing products out of reach of children, since accidental overdose is dangerous. If you are diagnosed with deficiency, your doctor will recommend a suitable type and dose.
FAQs
Which food has the most iron?
Fortified cereals, oysters, white beans, liver and dark chocolate rank high per serving, but practical everyday sources such as lentils, beans, lean meat and leafy greens are easier to include regularly.
Can vegetarians and vegans get enough iron?
Yes, with planning. Eat plenty of pulses, tofu, wholegrains, seeds, nuts and dark leafy greens, and pair them with vitamin C foods. Some people may need a supplement under medical guidance.
Does spinach really have lots of iron?
It contains a useful amount, but the oxalates in spinach reduce how much you absorb. It is a healthy food, though not the best iron source.
Does cooking affect iron?
Cooking does not destroy iron, though the amount can change slightly with water loss. Cast-iron pans can add small amounts.
How do I know if I need more iron?
If you feel tired, look pale, or have heavy periods or a restrictive diet, speak to your doctor about a blood test rather than guessing.
Conclusion
Iron-rich foods come in many forms, whether you eat meat or follow a plant-based diet. Include a variety of sources, pair plant iron with vitamin C, and watch out for tea and coffee at meals if you are at risk of deficiency. If you suspect low iron, see a doctor for testing instead of self-treating.
This article is for general information only and is not a substitute for personalised medical or dietary advice. Speak to your doctor or a registered dietitian if you have symptoms of iron deficiency, a medical condition, or are pregnant.
