Boost Your Iron Intake with These 31 Foods

A cup of cooked lentils offers nearly seven milligrams of iron, plus a healthy dose of fiber that can help balance blood sugar and lower cholesterol. Just be sure to soak them overnight first to decrease the phytic acid, which can otherwise block iron absorption.

Chocolate lovers have a great reason to indulge: dark chocolate is surprisingly rich in iron. Three ounces provides roughly eight milligrams. Enjoying a small bar alongside other iron-rich foods is a sweet way to help manage iron-deficiency anemia.

Leafy greens like kale, spinach, collard greens, and chard are among the most nutritious foods you can eat, packed with vitamins, minerals, antioxidants, and iron. A cup of cooked spinach delivers 6.4mg of iron, along with vitamin A, vitamin K, folate, and vitamin C, which actually boosts your body's ability to absorb that iron.

Cooked collard greens and kale offer 2.2mg and 1.2mg per cup, respectively. Aim for at least two servings of dark, leafy greens daily.

Fortified cereals can provide between five and eight milligrams of iron per serving. Check the nutritional label to find brands enriched with iron, calcium, and fiber. Pairing your cereal with a source of vitamin C, like a glass of orange juice or some berries, will help your body absorb the iron.

Red meat is a classic and reliable source of iron. A 3-ounce serving of trimmed skirt steak provides 2.5mg, or about 13% of your recommended daily intake. Grass-fed beef is an even better choice, offering more omega-3 fatty acids, beta-carotene, vitamin E, and minerals like potassium and zinc than grain-fed varieties, usually with less total fat.

Popular organ meats include liver and kidneys; a 3.5-ounce serving of beef liver boasts a massive 6.5mg of iron.

Fish, clams, mussels, and oysters are all excellent sources of iron. Sardines provide 1.8mg in just a 1/4-cup serving, while six medium-sized oysters offer an impressive 5.6mg.

Oysters also supply vitamin B1 and essential minerals like magnesium, phosphorus, and zinc. Shrimp is another good option, with 2.6mg in a 3-ounce serving. Seafood helps you meet your daily protein needs while keeping calories and fat relatively low, so aim for a few servings a week—just keep an eye on the mercury content of the fish you choose.

Chickpeas, or garbanzo beans, are high in fiber, zinc, and protein. A single-cup serving contains five milligrams of iron, making it an excellent choice for vegetarians. As with lentils, remember to soak them overnight to reduce phytic acid.

Chicken, turkey, and duck are great sources of iron. Skinless chicken breast is a fantastic lean protein for those watching their cholesterol or blood pressure, providing 0.9mg of iron per half breast.

If you prefer duck, a 100-gram serving of cooked duck meat with the skin delivers 2.7mg of iron—more than double that of chicken or turkey.

Dried fruits like raisins, apricots, and prunes are sweet, natural sources of iron. A 100-gram serving of prunes contains 0.9mg, raisins offer 1.9mg, and dried apricots lead the pack with 2.7mg.

Try mixing dried fruit with nuts for a high-protein, high-fiber mid-afternoon snack that delivers steady energy to ward off the dreaded midday crash.

A valuable staple for vegetarian and vegan meals, tofu packs 5.4mg of iron into every 100-gram serving.

Because the body absorbs iron from meat more readily than from plants, people who abstain from meat need to be mindful of their iron intake. Incorporating iron-rich plant foods like tofu helps stave off anemia, and tofu is much easier on the kidneys than meat.

Grabbing a handful of nuts is a quick way to fight iron deficiency. Cashews and almonds provide about 3.8mg and 6.7mg of iron, respectively, along with a host of other nutrients. They are also potent sources of antioxidant vitamins E and K, as well as magnesium, which helps strengthen your immune system.

Quinoa offers close to 3mg of iron per cup—about 15 percent of your daily requirement.

It also provides roughly 8g of quality protein per serving and is rich in fiber, copper, thiamin, vitamin B6, and folate, making it an incredible nutritional powerhouse.

Tiny seeds can provide a massive nutrient boost. One ounce of sesame seeds contains 4.1mg of iron. The same amount of hemp seeds contains 2.7mg, while pumpkin and flax seeds offer 2mg and 1.6mg, respectively.

Seeds also provide essential vitamins and minerals that reduce inflammation and help your body fight off chronic disease.

A two-cup serving of broccoli provides about 1 milligram of iron and contains vitamin C, which helps improve iron absorption.

This cruciferous veggie is also a great source of fiber, potassium, and folate, and some studies suggest it may help reduce the risk of cancer.

Despite their reputation for being carb-heavy, potatoes are packed with macro- and micronutrients, and most of their bad rap actually comes from excessive toppings.

A large baked potato contains 3.2mg of iron, plus 7.5g of protein, fiber, vitamin C, thiamin, and folate. For a healthy lunch, top a baked potato with steamed vegetables and a little tuna or melted cheese.

Oats are a nutritious, plant-based source of iron that makes for a delicious breakfast. A cup of oatmeal made from old-fashioned or steel-cut oats contains 3.4mg of iron.

Thanks to their high dietary fiber and protein content, a bowl in the morning will keep you full and satisfied for hours. Oats are also rich in essential minerals like magnesium, potassium, and zinc.

Tomatoes are incredibly versatile, finding a home in salads, burgers, and pastas.

While a single small tomato only accounts for about 1% of your daily iron needs, concentrated tomato products like sauces often use dozens of tomatoes, making them a surprisingly good way to meet your iron goals. They also provide the antioxidant lycopene, potassium, and vitamin K1.

Brown rice contains more iron than any other processed rice, which is why the World Health Organization views it as an integral part of preventing anemia globally. A 100-gram serving also provides 7% of your daily fiber needs, plenty of B vitamins, and essential amino acids.

Just one cup of cooked black beans provides approximately 3.6mg of iron. They're an excellent source of fiber and protein, and easily added to salads, soups, or even desserts. Remember to soak them overnight to reduce phytic acid, which inhibits iron absorption.

Edamame isn't just a sushi appetizer—it's an excellent source of iron, with a cup of cooked pods providing around 4mg, along with high amounts of fiber and protein. For dairy-free drinkers, fortified soy milk offers about 1.1mg of iron per cup, plus calcium and vitamin D.

A cup of cooked lima beans gives you around 4.5mg of iron. They're also an excellent source of fiber and protein, offering a versatile way to nourish your body.

A cup of cooked peas offers about 2.5mg of iron. These tiny green gems are high in fiber and protein, and their sweet flavor makes them a delightful addition to any meal.

Ally T / Getty Images

Pumpkin isn't just for pies and fall decorations. A cup of cooked pumpkin provides roughly 3.2mg of iron and is rich in vitamins A, C, and E.

A cup of cooked kidney beans offers an impressive 5.2mg of iron. High in fiber and protein, they are easily incorporated into a variety of dishes, from chili to salads.

A staple in Southern cuisine, black-eyed peas pack about 4.3mg of iron per cooked cup. Don't reserve them just for New Year's luck; their fiber and protein content make them worth eating year-round.

Often overlooked, Swiss chard provides around 4mg of iron per cooked cup, along with high levels of vitamins A, C, and K. Try it sautéed or mixed into a salad.

This Asian leafy green delivers approximately 1.8mg of iron per cooked cup and provides a significant amount of vitamins A, C, and K. Try it steamed or stir-fried for a tasty side dish.

White mushrooms contain around 2.7mg of iron per cooked cup. Known for their vitamin D content, they add a delicious iron kick to soups, salads, and stir-fries.

While not always recognized for its iron content, two tablespoons of peanut butter provide about 0.6mg. Rich in protein and healthy fats, it's a great choice for an iron boost, especially when spread on whole-grain bread.

One slice of whole wheat bread provides approximately 0.7mg of iron. While white bread actually weighs in closer to 1mg of iron, whole wheat is generally the more nutritious choice thanks to its fiber and B vitamins. Either way, piling up bread to make a sandwich with other iron-rich ingredients creates a meal that packs a real punch.

One large egg offers about 0.6mg of iron. Eggs are a rich source of protein and vitamin B12, making them a balanced choice for breakfast omelets or as a boiled topping on salads.