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Iron Rich Foods – List of Foods Rich in Iron

In this article, we will discuss the list of foods rich in iron. Iron – one of the essential compounds much need by our body in order to lend us energy and to monitor overall health in the best possible manner. Being deficient in iron can bring with it a number of complication and health problems and therefore it is important to take iron rich foods in adequate quantity every day. Iron is responsible for doing a lot of good in our body – its main function is carrying oxygen in our body and making red blood cells.

A deficiency of iron can lead to anaemia and feeling of fatigue where one may have a lot of difficulty in even carrying simple tasks in day-to-day life. It is important to note here that the recommended daily intake of iron may be different for everyone – adults, women, men and children. But the good thing is there are many foods rich in iron, which you can include in different ways in your diet and get the adequate intake of iron from. Precautions should always be taken never to take iron rich foods in excess as that may cause harm.

Iron Rich Foods: Know More

Iron is an essential mineral required by our body for overall well-being. The recommended daily intake of iron is 18mg but it may vary for children and adults. It is important to note here that the amount of iron your body absorbs is partly based on how much iron your body has stored. While non vegetarians get their adequate quantity of iron from different kinds of meat, vegetarians have several options of including foods rich in iron in their diet in different ways in order to get the most from them. Women should particularly make sure that they take adequate intake of iron in their diet as menstruating women who don’t consume iron-rich foods are at particularly high risk of deficiency.

Foods high in Iron

List of Foods Rich in Iron:


Oysters are one of the most effective foods rich in iron that can be added to our daily diet. They also help to make some really delicious recipes that we can enjoy in our diet. These oysters are also rich in vitamin B12, iron, zinc, manganese, selenium and copper. It is important to note here that one single oyster contains about 5mg of iron, so if you have a plate full of oysters you have almost surpassed your recommended daily intake of iron. You should always take a lot of care while cooking oysters. They contain harmful bacteria’s which should be completely destroyed before having them. These iron rich foods are also high in cholesterol. They should be consumed in moderation, especially by people suffering from cardiovascular ailments.


Chickpeas are one of the most favored iron rich foods which you can include in your diet in several ways. And well if you love hummus, then it’s almost going to be a treat for you everyday getting the most from these iron rich foods. Besides being rich in iron, these are also rich in essential nutrients, including manganese and can be combined in a lot of ways and included in your lunch, snacks or dinner. It is important to note here that these foods high in iron provide for 5mg of iron per cup and a lot of protein along with it to benefit us in several ways.


Cereals also have some form of iron, and adding these cereals to our diet will ensure that we never have the lack of this mineral in our body. These iron rich foods can be eaten in several ways to benefit from them. However, before buying these cereals, you should always check the iron content available in them to extract all the benefits from them. Choose cereals which contain at least 90 to 100 percent of the daily recommended intake of iron. These days, even organic forms are available which are the best ones to benefit from.


Lentils are excellent iron rich foods, they are also rich in fiber and keep us full and satisfied in between our regular meals. They also help in maintaining the fluctuation in blood sugar levels and are highly recommended for all age groups. Lentils are a really good source of proteins as well and are the right source of protein for vegetarians. They also help in processing carbohydrates more effectively. Simply have lentils as a side dish, have a lentil soup or add them in curry and eat with rice in your daily diet.

Brussels Sprouts

Brussels sprouts have higher iron content and are one of the most beneficial foods rich in iron we can eat. In fact, they are not just rich in iron, but also high in vitamin A, vitamin K, folate, manganese, potassium and dietary fiber. Here half cup of Brussels sprouts can give you almost 0.9mg of iron. You can simply add them to anything and relish the in every meal. Even doctors recommend eating Brussels sprouts on a regular basis to benefit our body in several ways.


Raisins are one of the best foods rich in iron that you can include in your diet. These help a lot in solving most of your digestive problems and help you from getting rid of gas problems and constipation. Combining these raisins with other healthy foods rich in vitamin C is the ideal way of consuming them and making sure you extract all the benefits from them. Doing this will help your body to absorb their iron faster, which is present in raisins. It is important to know here that like other dried fruits, raisins are nutrient-dense treats that contain large amounts of iron. You can simply add these to your salads, cereals, porridge, smoothies or just about anything to extract all the iron from them and the other benefits as well.

Black Beans

Black beans are one of the most important foods high in iron, which one can include in their daily diet. The high content of flavoniods and antioxidants in these iron rich foods help to fight free radicals, reducing your risk of cancers and some inflammatory diseases. You can simply boil these beans and eat them with a little salt or pepper or add them to your salad or other dishes to benefit from them. These black beans are nutrient dense and provide great protein, fiber and iron to your diet. One cup of these foods rich in iron almost help to give around 20% of the daily recommended intake of iron.

Brown Rice

Brown rice is one of the best foods rich in iron that you can include in your daily diet. It is really healthy and it can be used to make a lot of interesting recipes that you can include in your diet. No matter what the form, brown, basmati, or white, rice is gluten free. There are increasing numbers of people today who are opting for brown rice as a part of their daily diet and watching the benefits it does to the body.


Being one of the best foods rich in iron, just a half cup serving gives you almost 2mg of iron. Many grains and dairy products are fortified with essential vitamins and minerals that people don’t get enough in their diet. You should ideally check the nutrition labels on your oatmeal brand to get the most benefits from this iron rich food.


Well, one of the most common iron rich foods we eat is of course potatoes. Potatoes have a large content of iron and are one of the best foods rich in iron, which we can eat in different ways in our diet. Since potatoes are also packed with vitamin C, it’s easier for our body to absorb the iron it needs. You don’t even have to search for many recipes to combine potatoes in your diet. They can simply be eaten as a side dish or as a main course meal by including them in soups, salads, toasts, curries, etc. You can also simply just boil them and sprinkle with a little salt and pepper to benefit from these foods rich in iron.


Broccoli is an essential iron rich food and can be used to cook a whole lot of delicious recipes. It is also one of the best detox foods to be added to your diet. Whether you eat raw or cooked, you can never go wrong with broccoli. Here a half cup serving of broccoli will give you almost 0.3mg of iron. You can simply make some delicious main course dishes out of it. Add it to your salads or just boil them and sprinkle a little pepper over them if you don’t want to cook them and eat. Broccoli is one of the most consumed foods rich in iron and even doctors advise having a regular consumption of this excellent veggie to benefit most from it.


Kale is really low in calories and on top of it; it is really rich in vitamins, protein, fiber, minerals and phytonutrients which do a whole lot of good to the body. You can simply include it in snacks or include it for making salads and vegetables as well. Try baking some kale chips in assorted flavours and that just serves as the best snacks in between meals. Even doctors highly recommend eating this iron rich food and specially advise it to patients who suffer from diabetes and blood pressure problems. You should simply just include kale in your diet as it definitely one of the best foods rich in ironВ you can ever consume.


Peas are one of the best foods rich in iron we can consume in our diet. These small cute peas tend to benefit us in a number of peas, besides giving us a good dosage of the essential fiber. The humble green pea is packed with iron, fiber, powerful antioxidants, anti-inflammatory properties and phytonutrients that support wellness. These foods rich in iron help to add a gentle sweetness, while providing nearly 7% of the daily recommended intake of iron with a half cup serving. You can simply steam these peas and add to soups and salads to benefit the most from them.

Cooked Spinach

Just a one cup serving provides 6.5mg of iron that you need. You can eat spinach, raw as well, but it is better to cook it since that increases the amount of iron in it along with other benefits. This food rich in iron also contains a good dose of vitamin K, manganese, calcium, vitamin D and vitamin C. Include this iron rich food in your salads or any main course dish, and enjoy the numerous benefits of spinach to your body.


Shellfish is one of the best foods rich in iron that you acne include in your diet. The iron in shellfish is heme iron which our body absorbs more easily than the non-heme iron found in plants. Shellfish has been known to increase the level of heart-healthy cholesterol HDL in our blood. Although there are legitimate concerns about the mercury and toxins found in certain kinds of shellfish, the benefits of consuming seafood far outweigh the risks. If you love shellfish the consuming these iron rich foods in your diet will help to do a lot of good to your body.

Sunflower Seeds

Sunflower seeds are one of the best foods rich in iron and taking these seeds daily will get you enough iron intake that you need daily. These seeds are not just a good source of iron, but also rich in a whole lot of vitamins and minerals which do a lot of good to your body. You can simply eat a handful of these iron rich foods or add them to your salad, soup, morning toast or your smoothies to benefit the most from them. Avoid taking a lot of them as that can be harmful to the system.

All the above foods rich in iron work wonderfully on our body. Combining these in different ways will help to give us the essential dosage of iron and other nutrients much required by our body. These iron rich foods not only help to give us strength and make us stay away from fatigue, but also help in supplying oxygen well in the body and keep the blood healthier. Find out the adequate quantity of iron you need to take daily and include these foods rich in iron daily in your diet in order to add all the benefits to your body.