70 Iron Rich Foods, Fruits & Vegetables to Include in Your Diet

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What is Iron?

What are the Sources of Iron?

Top 70 Food Items High in Iron

List of Iron Rich Vegetables

SNo.

Vegetables Iron Content in mg
1 Spinach Highly rich in iron-containing 2.7 mg per 100 grams
2 Kale A great source of iron containing 1.5 mg per 100 grams
3 Swiss chard 1.8 mg iron in 100 grams in chard
4 Beet greens Rich in iron with 2.5 mg content per 100 grams
5 Broccoli A small amount of iron of 0.7 mg in 100 grams
6 Brussels sprouts A small quantity of 0.9 mg of iron in 100 grams
7 Asparagus Great source for iron intake with 2.1 mg in 100 grams
8 Green peas Iron Rich legume containing 1.5 mg iron in 100 grams
9 Soybeans Containing 15.7 mg of iron in 100 grams.
10 Edamame Consisting of 2.1 mg iron in 100 grams
11 Kidney beans Iron-dense beans containing 2.2 mg in 100 grams
12 Black beans Abundant in iron with 2.5 mg per 100 grams 
13 Green beans A great source of dietary iron containing 1.03 mg per 100 grams
14 Peas Iron Rich vegetable pertaining 1.5 mg iron in 100 grams
15 Mushrooms Moderate iron content of 0.5 mg in 100 grams
16 Sweet potatoes Iron-containing root vegetable with 0.61mg iron per 100 grams
17 Potatoes A small amount of 0.81 mg iron per 100 grams
18 Beetroot A very tiny amount of 0.8 mg iron in 100 grams

List of Fruits Rich in Iron

SNo.

Fruits Iron content in mg per 100 grams
19 Mulberries 1.8 mg in 100 grams
20 Kiwi 0.3 mg in 100 grams
21 Guava 0.2 mg in 100 grams
22 Prickly pear 0.3 mg in 100 grams
23 Pomegranate 0.3 mg in 100 grams
24 Watermelon 0.2mg in 100 grams
25 Blackberries 0.6 mg in 100 grams
26 Strawberries 0.3 mg in 100 grams
27 Blueberries 0.3mg in 100 grams
28 Cherries 0.4 mg in 100 grams
29 Bananas 0.3 mg in 100 grams
30 Pineapple 0.3 mg in 100 grams
31 Grapes 0.4 mg in 100 grams
32 Cranberries 0.4 mg in 100 grams

List of Cereals and Dairy Products Containing Iron

SNo.

Cereals and Dairy products Iron in mg 
33 Oatmeal 3.4 mg in 1 cup serving
34 Wheat flakes  4.2 mg in 1 cup serving
35 Bran flakes 11.3 mg in 1 cup serving
36 Fortified oat milk 4 mg in 1 cup serving
37 Fortified soy milk 1-2 in 1 cup serving
38 Yoghurt 0.8 mg in 1 cup serving
39 Cheese 0.2 mg in 1 slice
40 Cottage cheese  0.4 in 1 cup serving
41 Fortified yoghurt 1.5 mg in 1 cup serving

List of Seeds and Nuts Rich in Iron

SNo.

Seeds and Nuts Iron in mg per 100 grams
42 Pumpkin seeds 8.8 mg per 100 grams
43 Sesame seeds 14.6 mg per 100 grams
44 Sunflower seeds 5.3 mg per 100 grams
45 Hemp seeds 7.5 mg per 100 grams
46 Flaxseeds 5.7 mg per 100 grams
47 Chia seeds 7.7 mg per 100 grams
48 Almonds 3.7 mg per 100 grams
49 Cashews 6.7 mg per 100 grams
50 Pistachios 3.9 mg per 100 grams
51 Pine nuts 5.5 mg per 100 grams

List of Animal and Seafood High in Irons

SNo.

Animal and Seafood Iron Content in mg per 100 grams
52 Beef (lean cuts) 2.6 mg per 100 grams
53 Lamb (lean cuts) 2.5 mg per 100 grams
54 Pork (lean cuts) 0.9 mg per 100 grams
55 Chicken (dark meat) 1.1 mg per 100 grams
56 Turkey (dark meat) 1.4 mg per 100 grams
57 Duck (lean cuts) 2.3 mg per 100 grams
58 Liver (beef) 6.5 mg per 100 grams
59 Liver (chicken) 9.9 mg per 100 grams
60 Oysters 5.7 mg per 100 grams
61 Clams 28.0 mg per 100 grams
62 Mussels 6.7 mg per 100 grams
63 Octopus 2.2 mg per 100 grams
64 Sardines (canned) 2.9 mg per 100 grams
65 Tuna (canned) 1.1 mg per 100 grams
66 Shrimp 2.6 mg per 100 grams
67 Salmon 0.6 mg per 100 grams
68 Trout 1.0 mg per 100 grams
69 Crab 1.5 mg per 100 grams
70 Lobster 1.1 mg per 100 grams

How much Iron should you intake?

According to the RDA (Recommended Dietary Allowance) given by the Harvard School of Public Health, it is essential to determine the appropriate intake of iron per day. The factors vary according to age, sex, and life stage.

The table given below outlines the recommended daily intake of Iron for different demographics:

Age Group

Recommended Iron Intake (milligrams per day)
Infants 0-6 months 0.27 mg
Infants 7-12 months 11 mg
Children 1-3 years 7 mg
Children 4-8 years 10 mg
Children 9-13 years 8 mg
Male Teens 14-18 years 11 mg
Female Teens 14-18 years 15 mg
Male Adults 19-50 years 8 mg
Female Adults 19-50 years 18 mg
Pregnant Teens/ Adults 27 mg
Lactating Teens/ Adults 10 mg
Adults 51+ years and older 8 mg

Health Benefits of Iron Rich Foods in your Diet

Different Ways to Include Iron Rich Foods in Your Diet

What are the Symptoms of Iron Deficiency?

What are the Health Risks of Not Getting Enough Iron?

What are the Side Effects of Excessive Iron Intake?

Should You Take an Iron Supplement?

FAQs about Iron Rich Foods, Fruits & Vegetables