20 iron-rich foods that are good for your health

Iron is a mineral used mainly by our body to produce hemoglobin, a protein responsible for carrying oxygen from the lungs to other parts of the body, and myoglobin, a protein that helps transport oxygen to the muscles.

Note: According to data provided by the National Institutes of Health (1) , the recommended amount of this mineral is: 8 mg of iron daily for men between the ages of 19 and 50, while women of the same age should consume 18 mg. of iron per day .

Learn now how to identify heme iron and non-heme iron , to prevent lack of energy, weakness and tiredness, intestinal disorders, lack of memory and concentration that cause a deficit of this mineral with this list of 20 rich foods in iron.

What foods are rich in iron?

There are 2 types of iron in food: Heme iron, which is found only in foods of animal origin and is characterized by its high absorption by the body and by not being affected by antinutrients, that is, the Substances that hinder the use and absorption of certain nutrients.

You should know: There is also non-heme iron, which is found in foods of plant origin and is considered of less importance for the human organism since it is barely absorbed and, likewise, antinutrients can even decrease even more its absorption.

In this sense, below we will present a list of 20 foods rich in iron , both of animal and plant origin, foods with a high iron content that should be part of the diet of people suffering from iron deficiency anemia and the amounts of this mineral provided by each food according to the daily needs of the body.

1. Clams

Iron amount:

28g iron per 100g clams cooked with moist heat =  155%  RDA (Recommended Daily Allowance)

They are a very common mollusk used to prepare multiple recipes and with a high nutritional value.

In addition to being one of the foods rich in iron, according to Self magazine (2) , eating clams also provides you  with very high amounts of other important nutrients :

• Vitamina B12: 1648 % CDR.
• Vitamina C: 37 % CDR.
• Selenium: 91 % CDR.
• Manganeso: 50% CDR.
• Protein: 51% CDR.
• Omega 3: 100% CDR.

Note: Of these nutrients, vitamin B12 is involved in the formation of red blood cells, the maintenance of the nervous system, and the proper functioning of the brain.

On the other hand, these mollusks are also foods rich in vitamin C, this substance helps iron absorption, also reduces the risk of cancer and prevents some  chronic and cardiovascular diseases.

2. Liver

Iron amount:

17.9 mg per 100 g braised pork liver =  100%  RDA

12.9 mg per 100 g fried chicken liver =  74%  RDA

10.2 g per 100 g fried lamb liver =  57%  RDA

6.2 mg per 100 g fried calf liver =  34%  RDA

Liver meat has a high concentration of nutrients, which is why  its intake is very beneficial for health .

You should know: Liver is popularly known as one of the foods rich in iron, since it is also part of the diet of people with iron deficiency anemia.

Depending on the animal from which it comes, it may contain more or less amount of iron, as well as  other nutrients, including :

• Vitamin A.
• Vitamin B2.
• Vitamina B12.
• Copper.
• Other vitamins and minerals: B3, B5, B6, phosphorus, folic acid…
• Protein.

Note: A study published by the Journal of Pregnancy (3) details that if you are pregnant you should limit the consumption of liver to once a week , since its high content of copper and vitamin A can negatively affect the fetus.

3. Cockles

Iron amount:

16.2 mg per 100 g =  90%  RDA

Like clams, cockles are a mollusk that contain several other nutrients in addition to being a source of iron.

Note: They stand out for being a food with large amounts of vitamin B12, iodine, selenium, phosphorus, copper and  protein .

Also, cockles are  low in calories , so they can be part of any hypocaloric diet or to  lose weight .

4. Sepia

Iron amount:

10,8 mg / 100 g = 60 % CDR

Almost all mollusks are foods rich in iron and cuttlefish could not be the exception.

You should know: This rich delicacy in many cuisines around the world is an  excellent  source of protein,  providing you with 32.5g  of protein per 100g of cuttlefish.

Beyond its iron and protein content, the consumption of cuttlefish also helps you to  cover the daily doses of vitamin B2, B12, selenium, phosphorus and omega 3 , among other nutrients.

5. Oysters

Iron amount:

9.2 mg / 100 g oysters cooked with moist heat =  51%  RDA

Oysters, despite being one of the best-known iron-rich foods, is a food that is not available to many due to its high price, but whose consumption is worth it due to its nutritional value.

Raw, according to Self (4) magazine , oysters have  6 times the RDA of zinc, 3 times that of vitamin B12, 2 times that of copper and omega 3  and 80% of  vitamin D .

Note: Zinc is an important mineral associated with the proper functioning of the immune system and its deficiency increases the risk of various health problems such as diarrhea, hair loss or impotence.

6. Sardines in tomato sauce

Iron amount:

8.5 mg / 100 g canned sardines =  47 %  CDR

Iron is an important mineral for liver function. Although it is common for people to believe that red meat is one of the foods that contain this mineral, it is important to note that fish also have a high iron content and favor absorption. of this mineral more quickly .

You should know: Sardines are a class of  oily/blue fish  and, as such, contain a high amount of  omega 3 fats 4 times the RDA  per 100 grams.

Omega  3 has numerous  health benefits that have been confirmed by science and one of them is its help in the prevention of heart disease.

Likewise, they are very  rich in protein,  vitamin D , vitamin B12, selenium  and other vitamins and minerals.

7. Mussels

Iron amount:

6.7 mg / 100 g mussels cooked with moist heat =  37%  RDA

Another food from the mollusk family with a high nutritional value that also benefits the absorption of iron.

You should know: Mussels are rich in iron, but they stand out mainly for their  very high amount of vitamin B12 , an essential nutrient for the body, especially for red blood cells, the nervous system, and the brain.

Likewise, mussels have  very significant figures of omega 3 fatty acids, manganese and selenium , among others.

8. Prawns

Iron amount:

3.1 mg / 100 g prawns cooked with moist heat =  17%  RDA

Prawns are a very common type of seafood that is usually served as a grilled starter.

It is a crustacean  rich in vitamin D, protein , vitamin B12  and minerals such as selenium or phosphorus, as well as  omega 3 .

Note: They contain  very few calories  and are very refreshing when served cold after cooking and accompanied with some type of dressing, such as mayonnaise.

9. Tuna

Iron amount:

4.8 mg / 100 g tuna canned in water =  9%  RDA

Tuna is a lean fish  that is very rich in protein, vitamin B3,  vitamin K , selenium, and vitamin D.

Note: Despite being a low-fat fish , 100 g of canned tuna in  water  almost completely covers our body’s daily requirement of omega 3 , in addition to increasing iron levels and benefiting the absorption of this mineral.

Thanks to the high amount of protein and the  low amount of fat  and calories it has, tuna is a staple in the diet of many bodybuilders and  fitness models.

10. Anchovies

Iron amount:

3,3 mg / 100 g = 18 % CDR

Note: Anchovies are a small fish that is usually salted and are an excellent source of  omega 3 fatty acids, providing almost 4 times the RDA  per 100 grams.

They also contain  significant amounts of other nutrients : vitamin B3, selenium, calcium, vitamin B2, phosphorus, protein, among others.

11. Seaweed (Kelp)

Iron amount:

2,8 mg / 100 g = 16 % CDR

Seaweed is a food usually used in Asian food, which also favors the absorption of iron. They also contain:

• Vitamin K: 82 % CDR.
• Folic acid: 45% RDA.
• Magnesio: 30 % CDR.
• Calcio: 17 % CDR.
• Manganeso: 10% CDR.

12. Dried Thyme

Iron amount:

34,6 mg / 28 g (onza) =  192 %  CDR

This seasoning is usually used to give red meat more flavor, it is also used as a tea to improve certain conditions that usually attack the body, it is also considered one of the great sources of iron.

For its part, it also contains the following nutrients:

• Vitamin K: 600 % CDR.
• Manganeso: 110% CDR.
• Calcio: 53 % CDR.
• Vitamina C: 23 % CDR.
• Vitamina A: 21 % CDR.
• Fiber : 10.4 g.

13. Dried Parsley

Iron amount:

27,4 mg / 28 g (onza) =  152 %  CDR

Parsley counts as one of the green leafy vegetables that contain the most iron. Emphasizing that, the consumption of foods that are considered a good source of this mineral, helps not only improve iron levels in the blood, but also fights anemia and improves the function of the different systems of the body.

In addition, dried parsley contains:

• Vitamin K: 476 % CDR.
• Manganeso: 147 % CDR.
• Vitamina A: 57 % CDR.
• Vitamina C: 57 % CDR.
• Fiber: 8.5 g.
• Protein: 6.3g.

14. Dried mint

Iron amount:

24,5 mg / 28 g (onza) =  136 %  CDR

Iron from food is absorbed when it is consumed regularly, however it is important to keep in mind that if you eat foods that contain iron in large amounts, diseases such as anemia and iron deficiency will decrease significantly.

For its part, mint in its pure state is often used to improve stomach problems, since it also contains the following nutrients:

• Manganeso: 161 % CDR.
• Vitamina A: 59 % CDR.
• Calcio: 42 % CDR.
• Magnesio: 42 % CDR.
• Folic acid: 37% RDA.
• Vitamin B6: 36 % CDR.
• Fiber: 8.3 g.

15. Sesame Seeds

Iron amount:

14,5 mg / 100 g = 81 % CDR

Although some consider it as part of the nuts, it is a seed considered a source of iron due to its high amount of this mineral, where the following also stand out:

• Copper: 204% CDR.
• Manganeso: 123 % CDR.
• Calcio: 98 % CDR.
• Magnesio: 88 % CDR.
• Phosphorus: 63% RDA.
• Vitamin B1: 56% CDR.
• Zinc: 52 % CDR.
• Vitamin B6: 40 % CDR.
• Protein: 17.7g.
• Fiber: 11.8 g.

16. Seeds / Soybeans

Iron amount:

5,1 mg / 100 g = 29% CDR

These small and nutritious plant-based foods are seeds rich in iron and the following nutrients:

• Manganeso: 41% CDR.
• Vitamin K: 24 % CDR.
• Phosphorus: 24% RDA.
• Magnesio: 21 % CDR.
• Copper: 20% CDR.
• Protein: 16.6g.
• Fiber: 6 g.

17. Avena

Iron amount:

4,7 mg / 100 g = 26 % CDR

Oats belong to the group of healthy and nutritious foods that you can consume, this is because its multiple properties benefit heart and gastric health. Where he also highlights his contribution to:

• Manganeso: 246 % CDR.
• Phosphorus: 52% RDA.
• Vitamin B1: 51% CDR.
• Magnesio: 44 % CDR.
• Protein: 16.9g.
• Fiber: 10.6 g.

18. Spinach

Iron amount:

3.6 mg / 100 g cooked spinach =  20%  RDA

Spinach, in addition to providing iron, also benefits brain and heart health, thanks to its great nutritional contribution:

• Vitamin K: 617 % CDR.
• Vitamina A: 210 % CDR.
• Manganeso: 47% CDR.
• Folic acid: 37% RDA
• Magnesio: 22 % CDR.
• Vitamina C: 16 % CDR.
• Potasio: 13 % CDR.
• Protein: 3 g.
• Fiber: 2.4 g.

19. Lentils

Iron amount:

3.3 g / 100 g cooked lentils =  19%  RDA

Lentils are legumes rich in iron. On the other hand, it is recommended to eat them together with foods that contain vitamin C, since this compound helps the absorption of said mineral, especially in people who suffer from anemia. Among its nutritional information, it stands out:

• Folic acid: 45% RDA.
• Manganeso: 25% CDR.
• Phosphorus: 18% RDA.
• Copper: 13% CDR.
• Potasio: 11 % CDR.
• Protein: 9 g.

20. Chocolate Negro

Jane Bones

University Professional in the area of ​​Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of ​​health. Interested in topics of Psychology, Occupational Health, and General Medicine.