Including enough iron-rich foods in your diet on a daily basis is critically important to your overall health. Not only does iron support brain, muscle, and immune system function, but it also helps your body make hemoglobin, the protein that transports oxygen from your lungs to your tissues through your blood, per the National Institutes of Health (NIH). That is to say, not getting enough of it can cause serious health problems.
“Too little iron in your diet, and you may be feeling cold, tired, and sluggish,” said Melissa Prest, D.C.N., R.D.N., a registered dietitian nutritionist at Kidney Nutrition Specialists. The good news is that there are plenty of foods loaded with iron that can help ensure you’re getting enough. According to the NIH, women under 50 should aim to consume 18 milligrams (mg) of iron per day and men under 50 should consume 8 mg per day, while both men and women over 50 need just 8 mg of iron per day.
Meet the experts: Melissa Prest, D.C.N., R.D.N., a registered dietitian nutritionist at Kidney Nutrition Specialists; Angel Planells, M.S., R.D.N., a dietitian and spokesperson for the Academy of Nutrition and Dietetics.
Read on to discover the top iron-rich foods—many of them plant-based—that can help you consume enough of this key mineral. As a bonus, you’ll find that many of them are also high in energizing protein!
The top iron-rich foods
Spinach
Popeye knew what he was doing. A cup of cooked spinach offers 6.43 mg of iron, per the U.S. Department of Agriculture (USDA). Plus, spinach is a nutritional powerhouse: It provides 5.35 grams (g) of protein and 4.32 g of fiber—plus a healthy dose of calcium, potassium, folate, and vitamins A, C, and K. Enjoy some in a wrap, salad, or frittata, or cook some and serve it as a side.
White beans
There’s a reason beans are a go-to food for plant-based eaters. One cup of white beans offers nearly 6.62 mg of iron—plus 17.4 g of protein and 11.3 g of fiber, per the USDA. The next time you grab a can, get creative. While white beans are great in a traditional stew or chili, you can also cook them in a pasta, sauté them with tomatoes, or serve them with seared scallops.
Fortified cereals
Iron-fortified breakfast cereals are one of the best ways to load up on iron. One serving can contain 18 mg of the nutrient—that’s 100% of most women’s recommended daily value, according to the NIH. If you’re always on the go, this is a quick and easy way to meet your body’s needs. Just make sure the cereal you get is actually fortified with iron and doesn’t contain tons of added sugar.
Swiss chard
If spinach isn’t your thing, opt for other leafy greens in your salads, stir-fries, and smoothies. One cup of cooked Swiss chard will get you 3.68 mg of iron, per the USDA, along with some protein, fiber, calcium, vitamin A, and vitamin C. Swiss chard is also a high-potassium food, offering 961 mg per cup, making it a smart addition to a heart-healthy diet, too.
Red kidney beans
One cup of red kidney beans packs 5.2 mg of iron, 13.1 g of fiber, and 15.3 g of plant protein, per the USDA. Thanks to the fiber, red kidney beans are also incredibly filling—making them a great option for those trying to lose weight.
Oats
According to the USDA, 100 g of whole-grain, steel-cut oats will get you 3.8 mg of iron. And 100 g of whole-grain, rolled oats will get you even more—4.34 mg, to be exact. Oats are also full of fiber, offering 10.4 to 12 g per 100-gram serving.
White rice
One-half cup of white rice contains 1 mg of iron—or 6% of the recommended daily value for most women, according to the NIH. Serve it with another food on this list, like beans or chickpeas, and you’ll be close to fulfilling your daily requirement with just one meal.
Lentils
One cup of lentils will load your plate with a whopping 6.59 mg of iron and roughly 17.9 g of protein, per the USDA. That makes a simple, delicious lentil salad or stew a no-brainer for your next dinner.
Quinoa
There’s a lot to be said about quinoa. For one thing, it’s a complete vegetarian protein. It has all nine essential amino acids (something often found only in animal products), and one cup packs 8.14 g of protein, per the USDA. It also offers nearly 2.76 mg of iron, alongside other key nutrients, like phosphorus, potassium, and magnesium.
Bagels
Pretty much any type of enriched bagel you pick up at the bakery—onion, sesame, poppy seed, or raisin—will provide a good dose of iron, said Angel Planells, M.S., R.D.N., a dietitian and spokesperson for the Academy of Nutrition and Dietetics. According to the USDA, a medium plain bagel contains 4.46 mg of iron.
Oysters
If you’re a fan of a raw bar, oysters are particularly rich in iron. Slurp down six mollusks and you’ll get between 4.86 and 15.36 mg depending on the type of oyster, per the USDA. You’ll also take in between 31.8 and 49.6 mg of hard-to-get zinc, an essential mineral for your immune health.
Peas
Planells suggested sprinkling peas onto your plate to get some extra iron. Believe it or not, a 100-g serving of these tiny gems contains 1.14 mg of the nutrient, per the USDA. Peas are also rich in calcium and magnesium, which are great for bone health.
Grits
Just one packet of instant grits delivers 11.3 mg of iron, according to the USDA. Like cereal and oats, it’s an out-the-door breakfast that will fill your stomach and your iron tank. But because unenriched grits tend to contain less iron, check the label to make sure you’re getting the nutrients you want.
Edamame
Looking for a sneaky protein-packed vegetable to add to a meal or snack? Edamame delivers 18.4 g of protein with every cup, per the USDA. As an added bonus, you’ll get 3.52 mg of iron, along with loads of potassium, some fiber, and vitamins C and A.
Dark chocolate
Yes, you can enjoy dessert and load up on iron. One dark chocolate bar packs 12 mg of iron, per the USDA. That means one square of the stuff contains 1.2 mg, making it easy to satiate your sweet tooth while getting some much-needed nutrients.
Bran muffins
Muffins make a great snack when you’re in a hurry. And oat bran muffins, in particular, offer plenty of iron. One medium muffin provides 4.75 mg of the mineral—plus 5.2 g of gut-boosting fiber, per the USDA.
Pumpkin seeds
This is a tasty snack you should be enjoying all year round. One cup of pumpkin seeds contains 3.67 mg of iron, per the USDA. Pumpkin seeds are also high in protein (13.6 g), healthy fats (22.3 g), magnesium (250 mg), and potassium (358 mg).
Dried apricots
A cup of dried apricots boasts 3.46 mg of iron, per the USDA. So it should come as no surprise that Planells recommended adding the healthy snack to your rotation. Pair dried apricots with nuts or eat them on their own—either way, you’re in for a treat.
Tofu
Tofu is a solid source of iron, especially if you tend to prefer a plant-based diet. Per the USDA, 3 oz of tofu contain 1.42 mg of iron and 9.16 g of protein. Best of all, it’s extremely versatile—throw it in curries, breakfast scrambles, stir-fries, and more.
Baked potatoes
Your favorite side dish packs more nutrients than you might think. One large baked potato offers 3.23 mg of iron, 51.7 g of gut-friendly starch, and 28.7 mg of vitamin C—about one-third of your recommended daily value, per the USDA. Be thoughtful about your toppings, and you could add even more nutrients into the mix.
Beef
Feel free to enjoy a ribeye steak here and there. According to the USDA, a 3.5-ounce ribeye contains 1.64 mg of iron, plus an impressive 18.7 g of energizing protein. Serve your steak with a baked potato and some of the veggies on this list for an iron-filled meal.
Turkey
If you prefer poultry, go for turkey breast: The NIH says that 3 oz deliver about 1 mg of iron. Just add it to the list of reasons to enjoy this tasty protein beyond Thanksgiving.
—Additional reporting by the Editors of Prevention
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