Iron is a vital mineral that plays a key role in transporting oxygen throughout the body, supporting metabolism, and maintaining energy levels. While beef is often highlighted for being an iron-rich food (2.2 mg in a 3-ounce serving) many other foods surpass it in iron levels. Here are 25 foods that pack more iron than beef, providing diverse options for meeting your daily requirements.
1. Spinach
A half-cup of cooked spinach offers 3 mg of iron. It’s also rich in vitamins A, C, and K, making it a nutrient-dense addition to any meal.
2. Lentils
Cooked lentils are an extremely iron-rich food, with 3.3 mg in half a cup. They are also high in fiber and protein, supporting digestion and muscle health.
3. White Beans
White beans contain nearly 3.5 mg of iron per half-cup. They’re perfect in soups, stews, or sautéed with vegetables.
4. Shellfish (Clams)
Shellfish has a lot fo potential as an iron-rich food. A 3.5-ounce serving of clams offers up to 3 mg of iron (although there is some variability). Additionally, they’re rich in vitamin B12 and omega-3 fatty acids.
5. Pumpkin Seeds
One cup of pumpkin seeds packs 3.7 mg of iron. They also provide healthy fats, magnesium, and protein.
6. Dark Chocolate
The iron-rich powerhouse food of the group, an ounce of dark chocolate contains 3.4 mg of iron. It’s also a powerful antioxidant that supports heart health.
7. Swiss Chard
One cup of cooked Swiss chard delivers 4 mg of iron. This leafy green is also high in potassium and vitamins A and C.
8. Quinoa
One cup of cooked quinoa provides nearly 3 mg of iron. This iron-rich food is a complete protein, making it a great choice for vegetarians.
9. Edamame
A half-cup of edamame contains 3.5 mg of iron. It’s also high in protein and fiber, making it a filling snack.
10. Tofu
Six ounces of tofu contain almost 3 mg of iron. Its versatility makes it a staple in many plant-based diets.
11. Oysters
Four large oysters deliver 7.8 mg of iron. They’re also rich in zinc, which supports immune health.
12. Red Kidney Beans
One cup of red kidney beans contains 5 mg of iron. This iron-rich food is an excellent addition to salads, soups, and chili.
13. Iron-Fortified Cereal
A ¾ cup serving of iron-fortified cereal offers up to 18 mg of iron. It’s a quick and easy way to meet your daily needs.
14. Raisins
One of the most iron-rich foods you can find, one cup of raisins contains 3.7 mg of iron. They make a great snack or addition to oatmeal and salads.
15. Baked Potato (with Skin)
One large baked potato provides just over 3 mg of iron It’s also a good source of vitamin C, which enhances iron absorption.
16. Sweet Potatoes
One cup of boiled sweet potatoes contains 2.4 mg of iron. They’re rich in beta-carotene, supporting eye health.
17. Enriched Pasta
One cup of cooked, enriched pasta contains 3.3 mg of iron. Pair this iron-rich food with some tomato sauce for an even more iron-boosting meal.
18. Bran Muffins
A medium oat bran muffin provides 4.75 mg of iron. It’s also high in fiber, supporting digestive health.
19. Dried Apricots
A cup of dried apricots offers 3.5 mg of iron. They’re a sweet, iron-rich food to snack on.
20. Cashews
Two ounces of raw cashews contain 3.8 mg of iron. They’re also a great source of healthy fats and protein.
21. Chickpeas
Two half-cup servings of cooked chickpeas provide 5 mg of iron. They’re versatile and iron-rich, whether roasted for a light snack or as hummus to dip food into.
22. Peas
One cup of cooked peas delivers 2.5 mg of iron. They also provide magnesium and calcium, supporting bone health.
23. Broccoli
A cup of cooked broccoli contains 1 mg of iron. While not as iron-rich, its high vitamin C content makes this food ideal for iron absorption.
24. Grits
A half-cup serving of instant grits contains 7.1 mg of iron. It’s a quick and satisfying breakfast option.
25. Enriched Bagels
A medium iron-enriched bagel contains 3.75 mg per bagel. Enjoy it with a smear of cream cheese or as a sandwich base.
Pumping Iron
Iron-rich foods extend far beyond beef, offering plenty of options for diverse dietary needs. By incorporating these foods into your diet, you can maintain healthy iron levels and enjoy a variety of flavors and nutrients.