11 Foods High in Iron

Iron is an essential mineral for your body. Without it, you can't make red blood cells that carry oxygen around your body or store energy. You may have heard that eating meat will help you get more iron, but there are plenty of plant-based sources of iron too. The good news is that most foods with high levels of iron also happen to be delicious! So whether you're a vegetarian or not, here are 11 foods high in iron:

1. Red meat

Red meat is a good source of iron and protein, as well as zinc and vitamin B12. It's also rich in creatine, which can help boost your metabolism and aid in muscle recovery.

2. Chicken and turkey

Chicken and turkey are a good source of iron, but they also contain heme iron. Heme iron is more easily absorbed by the body than non-heme iron. Chicken and turkey are high in protein, which helps you feel full after eating it and can help prevent overeating later on.

3. Oysters

Oysters are a great source of iron and zinc, which is important for your health because it helps your body produce red blood cells and prevent anemia. In addition to being high in minerals like copper, selenium and manganese, all of which are essential for good health, oysters also contain omega-3 fatty acids that can help lower cholesterol levels by reducing inflammation within the body.

4. Beans

Beans are a good source of iron, protein and fibre. They also contain magnesium which helps the body absorb iron more efficiently. Beans are also high in zinc which is important for healthy skin and cell growth.

5. Tofu

Tofu is a great source of iron, and it can be prepared in many different ways. Tofu is made from soybeans, which are high in protein and other nutrients. It's also very low in fat and contains no cholesterol.

6. Quinoa

Quinoa is a plant-based protein, which means it's an excellent alternative to meat. It's also high in iron and magnesium, as well as fiber and B vitamins. Quinoa can be used to make breakfast porridge or added to soups or salads for extra nutrition.

7. Spinach

Spinach is a rich source of iron, as well as vitamins A and C. These nutrients help your body absorb the mineral. Magnesium is another mineral found in spinach that helps with absorption of iron.

8. Pumpkin seeds

Pumpkin seeds are a great source of iron, zinc and magnesium. They're also high in protein and healthy fats, which makes them a good snack or addition to salads or smoothies.

Pumpkin seeds can be eaten raw or roasted, try roasting them with some olive oil.

9. Nuts

Nuts are a good source of iron and a great snack to have on hand. However, they should be eaten in moderation because they're high in calories and fat. The best types of nuts for you to eat are peanuts, cashews, almonds, walnuts, pecans, pistachios and hazelnuts.

10. Chickpeas

Chickpeas are a good source of iron. They're also high in protein and fiber, making them a smart choice for vegetarians who want to boost their iron intake. You can cook chickpeas from scratch or use canned versions. Chickpeas are one of the most versatile ingredients you can add to meals, they taste great when added to salads, soups, stews and more!

11. Dark chocolate

Dark chocolate is an excellent source of iron. This can be particularly important for vegetarians, since red meat is a common source of iron. If you're craving something sweet and want to boost your iron levels at the same time, try eating some dark chocolate.


We hope this article has helped you understand the importance of iron and how to get more of it in your diet. Iron is an essential mineral for your body, so it's important that you get enough of it each day. It helps keep your blood healthy and gives energy when needed most.