10 Iron-Rich Foods to Add to Your Diet

Iron is a trace mineral, which means our body only needs small amounts — but it plays a big role in our well-being. It’s essential for producing hemoglobin, per the National Institutes of Health, which transports oxygen around our bodies. Without enough iron, our cells wouldn’t get the oxygen they need to function properly – which can lead to a slew of issues, including feeling tired all the time and becoming short of breath. An iron shortfall can also lead to brittle or spoon-shaped nails, pale skin, cold hands and feet, frequent headaches, and dizziness. It’s not a good time.

And yet, anywhere from 17 to 30 percent of women in the US are iron deficient, Columbia University reports. It’s so common that people often wonder whether it’s difficult to obtain enough iron from food sources alone. The answer depends on several factors, including dietary habits and individual nutritional needs.

People who don’t eat meat, for instance, may have a harder time getting enough iron in their diet than others. That’s because the iron in animal-based sources such as meats, poultry, and fish, known as heme iron, is more readily absorbed by the body than the non-heme iron found in plant-based sources like beans, lentils, tofu, spinach, and fortified cereals, according to research in the journal Nutrients. That doesn’t mean people who don’t eat much or any meat always need to supplement, but they should consume iron-rich foods paired with vitamin C to enhance absorption, a strategy the International Journal of Environmental Research and Public Health has found effective.

Additionally, people who menstruate tend to be at a greater risk for iron deficiency than others, according to the Current Opinion in Clinical Nutrition & Metabolic Care, due to the blood loss that occurs each month (assuming the menstrual cycle is regular). For that reason, menstruating adults typically need about 18 mg of iron per day, compared to 8 mg for adults who don’t menstruate.

All that said, aiming to get iron from food sources is typically preferred over supplements unless otherwise advised by a healthcare provider. Whole foods not only provide iron but also offer a range of other nutrients that work synergistically to support health. Plus, getting iron from food reduces the risk of iron overload, which can occur with the misuse of supplements.

If you’re looking for foods that are a natural source of iron, here are 10 to consider adding to your diet.

Spinach

People often tout the leafy greens as an incredible source of plant-based iron. And it’s true that one cup of cooked spinach contains about 6.4 mg of non-heme iron. But spinach also contains oxalates, which may inhibit iron absorption. So be sure to pair spinach with vitamin C-rich foods like bell peppers, or citrus to enhance iron absorption. Cooked spinach also has a little more iron than raw (something to be aware of if you tend to throw a handful in your smoothies.)

Beef

A three-ounce serving of beef provides approximately 2.7 mg of highly absorbable heme iron.Additionally, beef provides a wealth of other essential nutrients such as vitamin B12, zinc, and high-quality protein, which further support overall health and enhance the body’s ability to manage and prevent iron deficiency. To balance your diet, consider incorporating lean cuts of beef (like flank steak) and enjoy it grilled, stewed, or in a hearty chili.

Lentils

One cup of cooked lentils offers 6.6 mg of non-heme iron. Lentils are also rich in protein, fiber, and essential nutrients, making them a versatile and healthy addition to your diet.

Tofu

Half a cup of tofu has around 3.4 mg of non-heme iron. This food is also rich in isoflavones, which are compounds known to have antioxidant properties. These isoflavones may help reduce the risk of chronic diseases such as heart disease and certain types of cancer.

Quinoa

One cup of cooked quinoa contains 2.8 mg of non-heme iron. Whole grains in general can help you increase your iron intake: wheat, millet, oats, and brown rice all contain non-heme iron.

Turkey

A three-ounce portion of dark turkey meat provides about 1.4 mg of heme iron, which is easily absorbed by your body. Dark meat turkey specifically contains higher levels of iron than white meat, but both contain some.

Chickpeas

One cup of cooked chickpeas boasts 4.7 mg of iron. Similar to other legumes, chickpeas contain non-heme iron, so pairing them with vitamin C-rich vegetables or citrus can be beneficial.

Broccoli

One cup of cooked broccoli contains about 1 mg of iron and is also rich in vitamin C, which naturally aids in the absorption of iron. Bonus: this veggie also contains sulforaphane, a compound known for its cancer-fighting properties.

Tuna

Tuna is a natural source of iron. A typical serving size of around three ounces contains approximately 1.3 milligrams of heme iron. And it’s rich in omega-3 fatty acids, which are essential for heart and brain health.

Pork Tenderloin

Pork tenderloin contains approximately 0.8 milligrams of iron per three-ounce serving. This lean cut not only provides a good amount of easily absorbed heme iron, but is also lower in fat compared to other cuts. Its tender texture and versatility make it a popular choice for various recipes while also contributing to your daily iron needs.

Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way.