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Iron is an essential mineral used to transport oxygen to all parts of the body. A slight

deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can

lead to organ failure. Conersely, too much iron leads to production of harmful free

radicals, and interferes with metabolism, causing damage to organs like the heart and

lier. !he body is able to regulate uptake of iron, so oerdose is rare and usually onlyoccurs when people take supplements. Iron from natural food sources, like the ones

listed below, are considered safe and healthy. "hile iron is better absorbed from heme

(meat) sources, non#heme (plant) iron is better regulated causing less damage to the

 body. !he current percent daily alue for iron is $% milligrams (mg). &elow is a list of 

high iron foods. For more high iron foods see the lists of high iron foods by

nutrient density, iron rich foods (heme and non-heme), and the list of fruits and

vegetables high in iron.

'$ ollusks (Clams, ussels, *ysters, +hrimp)

Iron in 100g 3oz (!g) "0 #mall $lams (1%0g)

%mg ($-- 0) 1mg ($2 0) -2mg (3- 0)

&ther 'olluss igh in Iron (*+ er 3oz (!g)) *ysters (-4), Cuttlefish

(-$), "helk(1%), *ctopus (1-), ussels (2), Abalone ($%), and +callops($1). Click to see complete nutrition facts. 

' 5ier (6ork, Chicken, !urkey, 5amb, &eef)

Iron in 100g /oz #erving (113g) 1 ounce ("g)

2mg ($3 0) 7mg ($17 0) 4mg (27 0)

Click to see complete nutrition facts. 

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'2 +8uash and 6umpkin +eeds

Iron in 100g 1 cu (""g) 1 ounce (1/" seeds) ("g)

$-mg (%2 0) 21mg ($%% 0) 1mg (2 0)

&ther #eeds igh in Iron (*+ er ounce ("g)) +esame (2), +unflower

($$), and 9lax (3). Click to see complete nutrition facts. 

'1 :uts (Cashew, 6ine, ;a<elnut, 6eanut, Almond)

Iron in 100g 1 cu (1"%g) 1 ounce (1 cashes) ("g)7.$mg (21 0) 4.%mg (12 0) $.4mg (3 0)

&ther 2uts igh in Iron (*+ er ounce ("g)) 6ine nuts(3), ;a<elnuts (4),

6eanuts (4), Almonds (4), 6istachios (4), and acadamia (7). Click to see

complete nutrition facts. 

'- &eef and 5amb (5ean !enderloin)

Iron in 100g ield from 1lb roast ("!1g) 3 ounce serving (!g)

2.4mg ($ 0) 3.2mg (-$ 0) 2.$mg ($4 0)

13* + Iron in 3oz (!g) of 4ean 4amb 5oast. Click to see complete nutrition facts. 

'7 &eans and 6ulses ("hite &eans, 5entils)

Iron in 100g 1 cu cooed (1%g) 1 6ablesoon (11g)

2.4mg ($ 0) 7.7mg (24 0) =.-mg ( 0)

&ther 7eans igh in Iron (*+ er cu cooed) +oybeans (13), 5entils (24),

>idney beans (3), ?arban<o beans (Chickpeas) (7), and 5ima beans (-),

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 :ay (1), &lack &eans (9ri@oles :egros) (=), 6into (=), and &lack#eyed 6eas

(=). Click to see complete nutrition facts. 

'4 "hole ?rains, 9ortified Cereals, and &ran

Iron in 100g 1 cu of 8uinoa (11g)

$.-mg (% 0) .%mg ($- 0)

Also read :ames of 0egetables in nglish and !amil

6amil 6ranslation 2ames for 9nglish $ereals and :ulses

&a@ra >ambu

&arley &arley

&engal ?ram >adalai 6aruppu

&roken &lack ?ram Blutham 6aruppu

Corn akka CholamCow ?ram >aramani

Corn 9lour akka Cholam au

ry ed &eans +igappu &eans

?ram 9lour >adalai au

9lour aida au

5arge "hite ?ram 0ellai ulu >adalai

5entil ysore 6aruppu

6eeled &roken ?reen ?ram 6ayatham 6aruppu

illet 9lour >ambu au

+ago Daarisi

+emolina (or) +oo@i aai

agi >elaragu

ed ?ram hal !huaram 6arappu

aw ice Arisi

&oiled ice 6ulungal Arisi

0ermicelli +emia

"hite >idney &eans 0ellai >aramani

"hole &lack ?ram >aruppu Blundu

"hole ?reen ?ram 6asippayaru

"heat ?odhumai

?reen &eans ochai

9ield &eans &eans

;orse ?ram >ollu

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ai<e Cholam

other ;rains igh in Iron (*+ er cu cooed) *atmeal ($), &arley ($),

ice ($$), &ulgur ($=), &uckwheat (4), and illet (7). 9ortified cereals

 proide up to $1= 0 of iron per cup. Check nutrition facts, and also be careful of

the high sugar leel in commercial cereals. 7ran from hole grains can harmabsortion of iron sulements, hile hole grains are a good source of iron,

they should not be consumed ith iron sulements. Click to see complete nutrition

facts. 

'% ark 5eafy ?reens (+pinach, +wiss Chard)

Iron in 100g 1 cu of $ooed #inach (10g)

2.7mg (= 0) 7mg (27 0)

&ther ;reens igh in Iron (*+ er cu)  Cooked +wiss Chard (), Cooked

!urnip ?reens ($7), aw >ale (7), and aw &eet ?reens (-). Click to see complete

nutrition facts. 

'3 ark Chocolate and Cocoa 6owder 

Iron in 100g 1 cu grated (13"g) 1 #<uare ("%g)

$4mg (34 0) 2mg ($% 0) -mg (% 0)

$ cup of Cocoa 6owder proides 77 0. A $.-o< (11g) candy chocolate bar

 proides 7 0. Click to see complete nutrition facts. 

'$= !ofu

Iron in 100g 1 cu of firm tofu (1"=g) 1>/ 7loc (1g)

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.4mg ($- 0) 2.1mg ($3 0) .mg ($ 0)

Calcium can interfere with non#heme iron absorption. !ry to buy tofu without added

calcium for greater iron absorption. Click to see complete nutrition facts. 

6he 6o 10 igh Iron Foods by 2utrient +ensity

(Iron er ;ram)

'$ ried ;erbs (!hyme,

6arsley, +pearmint, &lack

6epper, ar@oram)

$1mg (7%4

0) per $==

grams

2.4mg ($ 0) per

tablespoon (2 grams)

Click to see completenutrition facts for ried;erbs

' 9ortified Cereals

7%mg (247

0) per $==

grams

%mg ($-% 0) per 

cup (1 grams)

Click to see complete

nutrition facts for

nriched &ran 9lakes

'2 Cocoa 6owder 

27mg (==

0) per $==

grams

$.%mg ($= 0) per

tablespoon (- grams)

Click to see complete

nutrition facts for Cocoa6owder 

'1 +pirulina (ried

+eaweed)

3mg ($-%

0) per $==

grams

mg ($$ 0) per

tablespoon (4 grams)

Click to see completenutrition facts for

+pirulina

'- ollusks (Clams)

%mg ($--

0) per $==

grams

1mg ($2 0) in

a 2o< sering (%-

grams)

Click to see completenutrition facts for Clams

'7 &ran

$3mg ($=2

0) per $==

grams

mg ($ 0) per 

cup ($$% grams)

Click to see completenutrition facts for ice&ran

'4 5ier 

$%mg ($==

0) per $==

grams

$-mg (%- 0) in a

2o< sering (%-

grams)

Click to see completenutrition facts for 6ork5ier 

'% +8uash and 6umpkin

+eeds

$-mg (%2

0) per $==

grams

1mg (2 0) per

ounce (% grams or

$1 seeds)

Click to see completenutrition facts for +8uashand 6umpkin +eeds

'3 Caiar (9ish ggs)$mg (770) per $==

grams

mg ($$ 0) pertablespoon ($7

grams)

Click to see completenutrition facts for Caiar(9ish ggs)

'$= +un#ried !omatoes

3mg (-$

0) per $==

grams

=.mg ($ 0) per

 piece ( grams)

Click to see completenutrition facts for +un#ried !omatoes

&ther Iron 5ich Foods (2on-eme)

?rtichoes 2.1mg ($3 -.$mg (% 0) in $ cup of slices ($$3 Click to see complete

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0) per $==gram sering

grams)nutrition facts forDerusalem Artichokes

'olasses1.4mg (70) per $==

gram sering

$-.3mg (%% 0) per cup (224 grams)

$mg (- 0) pertablespoon (=

grams)

Click to see completenutrition facts for

olasses

#orghum

#yru

2.%mg ($0) per $==gram sering

$.-mg (4= 0) per cup (22= grams)

=.%mg (1 0) pertablespoon ($grams)

Click to see completenutrition facts forolasses

+ried

?ricots

7.2mg (2-0) per $==gram sering

4.-mg (1 0) per cup ($$3 grams)Click to see completenutrition facts for riedApricots

:runes2.-mg (=0) per $==gram sering

1.4mg (7 0) per cup ($2 grams)Click to see complete

nutrition facts for 6runes

5aisins

(#eedless)

$.3mg ($=0) per $==gram sering

2.$mg ($4 0) per cup (packed)($7- grams)

=.%mg (- 0) in asmall $.-o< box (12grams)

Click to see completenutrition facts for+eedless aisins

6emeh.4mg ($-

0) per $==gram sering

1.-mg (- 0) per cup ($77 grams)Click to see completenutrition facts for !empeh

ital @heat

;luten

-.mg (30) per $==gram sering

$.-mg (% 0) per ounce (% grams)Click to see completenutrition facts for 0ital"heat ?luten

@hole @heat

7read

.1mg ($10) per $==gram sering

$.1mg (% 0) intwo slices (-7grams)

=.4mg (1 0) per$o< slice (% grams)

Click to see completenutrition facts for "hole"heat &read

9ven 'ore Iron 5ich Foods (eme)

7eef 4ean $huc :ot

5oast

.3mg ($70) per $==gram sering

2$.4mg ($470) per roast($=3- grams)

.-mg ($10) per 2o<sering (%-grams)

Click to see completenutrition facts for &eef 5eanChuck 6ot oast

6urey 'eat (+ar).2mg ($20) per $==gram sering

.$mg ($

0) per poundof turkey (E3$grams)

2.2mg ($%0) per cup($1= grams)

Click to see completenutrition facts for !urkeyeat (ark)

$hicen 4eg (5oasted)$.2mg (40) per $==

gram sering

$.mg (40) per leg

(33 grams)

$.%mg ($=0) per cup

($1= grams)

Click to see completenutrition facts for oasted

Chicken 5eg

$hicen 7reast

(5oasted)

$mg (70) per $==gram sering

=.-mg (20) per breast(- grams)

$.17mg (%0) per cup($1= grams)

Click to see completenutrition facts for oastedChicken &reast

6una (7luefin)$.2mg (40) per $==gram sering

$.$mg (7

0) in a 2o<sering (%-grams)

=.27mg (0) per ounce(% grams)

Click to see completenutrition facts for &luefin!una

alibut$mg (7

0) per $==

gram sering

=.3mg (-0) in a 2o<

sering (%-grams)

$.4mg (30) in half a

fillet ($-3grams)

Click to see complete

nutrition facts for ;alubut

(Atlantic and 6acific)

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:or $hos (4oin)=.3mg (-0) per $==gram sering

=.%mg (10) in a 2o<sering (%-grams)

=.4mg (10) per porkchop (43grams)

Click to see completenutrition facts for 6ork 5oin(Chops)

@hite 6una ($anned)

$mg (-

0) per $==gram sering

=.%mg (-

0) in a 2o<sering (%-grams)

$.4mg (3

0) per can($4 grams)

Click to see complete

nutrition facts for Canned"hite !una

#hrim

(:rans>$amarones)

2.$mg ($40) per $==gram sering

.7mg ($-

0) in a 2o<sering (%-grams)

=.4mg (1

0) in fourlarge shrimp( grams)

Click to see completenutrition facts for +hrimp(6rawns/Camarones)

!o find een more high iron foods, use the nutrient ranking tool.

eme Iron vs. 2on-eme Iron

•  :on#heme iron comes from plant foods, heme iron comes from animal foods

• ;eme iron can be absorbed more effciently by the body

• !he body can better regulate absorption of non#heme iron, helping to protect

against toxic effects

Factors hich ?ffect Iron ?bsortion and 5etention

• !he most important factor is your existing iron leel. A low iron leel will

increase absorption, while a high iron leel will decrease absorption. In

general, you absorb $=#$- of the iron from foods.

• eat proteins will increase the absorption of nonheme iron.

• 0itamin C will increase the absorption of nonheme iron by as much as %-.,2

• !annins, oxalates, polyphenols, and phytates found in tea and coffee can

reduce the absorption of non#heme iron by up to 7-. &lack tea reduces

absorption more than green tea and coffee.,2,1

• !he following teas and beerages also inhibit iron absorption 6eppermint tea,

cocoa, erain, lime flower, chamomile, and most other herbal teas with

 polyphenols.1

• Calcium, polyphenols, and phytates found in legumes, whole grains, and

chocolate can reduce absorption of nonheme iron.•

+ome protein from soy products may inhibit nonheme iron absorption.

• Calcium, milk, and antacids can inhibit absorption of iron supplements.-

• ;igh fiber foods, such as whole grains, raw egetables, and bran can inhibit

absorption of iron supplements.-

• 9oods or drinks with caffeine can inhibit absorption of iron supplements.-

igh 5is ;rous for an Iron +eficiency

• 'enstruating @omen # ue to blood loss during menstruation women of

child bearing age are at risk of iron deficiency, the greater the blood loss the

greater the risk.

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• Individuals ith Aidney Failure # 6eople with kidney failure, and especially

those on dialysis, are at high risk of iron deficiency anemia. !his is due to an

inability of the kidney to create ade8uate amounts of the hormone

erythropoietin which is necessary for red blood cell creation, and therefore,

retaining iron.

• :regnant and lactating omen # A deeloping fetus re8uires a high amountof iron, likewise, there is a high amount of iron lost through breast milk after

 birth.

• &lder infants and toddlers

• :eole ith lo levels of itamin ? # 0itamin A greatly helps moe iron

from storage in the body, without ade8uate amounts of itamin A the body

cannot regulate iron properly leading to an iron deficiency.

• :eole ith gastrointestinal disorders # iarrhea, ulcers, and other

gastrointestinal disorders and diseases can lead to an inade8uate iron

absorption.

5ecies igh in Iron

5ow +ugar Chocolate &anana 6udding

0egetarian >ibbeh (>ibet Adas)

+picey 5entil Cabbage

+plit 6ea +alad

+picey 5entil Cabbage

0egetarian ?umbo with :ay &eans

6umpkin +oup with Fellow +plit 6eas

5entil +oup