55 Iron Rich Foods to Include in Your Diet

You shouldn't have any difficulty increasing your intake of iron rich foods. To begin planning your meals appropriately, all you need to do is identify the items you currently eat that are high in iron. Unfortunately, the majority of people have a very limited understanding of iron and iron rich foods.

You can read our post on 55 Iron Rich Foods To Include In Your Diet for a brief overview of where to start, but here we'll present a far more detailed overview of the greatest iron-rich foods, along with their iron content.

1. Morel Mushrooms

Morel mushrooms, or just morels, are a type of wild mushroom with an earthy, nutty flavor. They have a meaty texture, unlike the more slimy texture of other mushroom varieties. They will generally contain significant quantities of iron which is 12.18 mg per 100 g, copper, manganese, phosphorus, and many more.

Here's how to add iron rich foods to your diet regularly. Asparagus and Morel Risotto, Creamy Morel Mushroom Grits, Crab-Stuffed Morel Mushrooms, and many more

2. Parsley

Per 100 grams, parsley has 6.1 milligrams of iron. It boosts immunity and improves the flavor and taste of your food. Therefore, begin consistently including parsley in your diet today.

Here's how to consistently include iron rich foods in your diet. Add chopped parsley while creating savory tarts or quiches. To your salad or morning veggie soup, add chopped parsley. Pour some parsley into a stew of vegetables or chicken to give meat or fish a uniquely fresh flavor. You can also create a lemon with it.

3. Cocoa Powder

For every 100 grams, cocoa powder has 36 milligrams of iron. After separating the fat, or cocoa butter, from the cocoa beans, cocoa powder is created.

Here's how to consistently include iron rich foods in your diet. Components that can improve your health. It's utilized in everything from sweet and savory meals to cosmetics. Chocolate cake, chocolate icing, and other treats and beverages with chocolate as an ingredient all contain cocoa powder.

4. Spinach

Spinach contains a good amount of iron, with 100 g containing 2.71 mg, in addition to being a great source of protein, vitamin A,  potassium, calcium, dietary fiber, and magnesium.

Here's how to consistently include iron rich foods in your diet. You can eat spinach with other meat, seafood, vegetables, mushrooms, eggs, or tofu after it has been blanched or sautéed. You may add spinach to chicken clear soup or broth, or you can blend it into a smoothie, to make it even healthier.

5. Beet Greens

When cooked, beet greens become the silkiest, most soft greens you've ever eaten. Furthermore, they are healthier. One of the greens that are highest in nutrients is beet leafy. Per 100 grams, beet greens have 2.57 milligrams of iron.

Here's how to consistently incorporate iron rich foods into your diet. Adding beet greens to a salad, roast them, or sautéing them will make it even healthier.

6. Pumpkin

A cultivar of winter squash known as a pumpkin has a spherical shape, slightly ribbed skin, smooth,  and is most frequently deep yellow to orange in color. 100 grams of pumpkin have 80 milligrams of iron in them.

Here's how to routinely iron rich foods include in your diet by preparing pumpkin smoothies, pancakes, bread, sautee, cookies,  and other dishes.

7. Peppers

The bell pepper, or Capsicum annuum—also known as sweet pepper or capsicum—is a nightshade (Solanaceae) pepper cultivar prized for its flavorful, thick fruits. Iron content in peppers is 0.37 milligrams per 100 grams.

Here's how to consistently include iron rich foods in your diet. Salads, prepared foods, Asian or Mexican recipes, as well as pasta, all use bell peppers.

8. Tomatoes

Bright red, lovely tomatoes are a typical source of iron, containing 0.27 mg per 100 g, in addition to other antioxidants like lycopene.

Here's how to consistently include iron rich foods in your diet. Along with the typical use in curries and other meal preparations, tomatoes can also be used in salads and sandwiches.

9. Pumpkin Seeds

Mexican food frequently includes pumpkin seeds, which are also roasted and offered as a snack. 100 grams of pumpkin seeds have 8.07 milligrams of iron in them.

Here's how to consistently include iron rich foods in your diet. Pumpkin Seeds are an excellent addition to sauces, smoothies, desserts, and snacks.

10. Sesame Seeds

On the Sesamum indicum plant, small, oil-rich sesame seeds develop in pods. Hull-free seeds do not have the outer, edible husk, although unhulled seeds have. 7.78 milligrams of iron are included in every 100 grams of sesame seeds.

Here's how to consistently include iron rich foods in your diet. Sesame seeds can be used in bread, muffin, cookie, or steamed broccoli recipes. You can also simply drizzle lemon juice over the dish.

11. Cashews

It's not often referred to as cashew but is frequently consumed as food. The nut is also used to manufacture medication by people. A variety of nutrients are abundant in cashews. 6.29 milligrams of iron may be found in 100 grams of cashews.

Here's how to consistently include iron rich foods in your diet. Eat cashews straight up or mix a couple into your oatmeal, upma, or morning cereal. It can also be included in milkshakes and smoothies.

12. Almonds

One well-known superfood is almonds. They offer crucial, heart-healthy fats to all diets and are nutrient-rich, but they may be particularly helpful for decreasing cholesterol. They are abundant in many different nutrients. 4.80 milligrams of iron may be found in 100 grams of almonds.

Here's how to consistently include iron rich foods in your diet. You can eat it by itself or mix it with your yogurt, breakfast, green salad, avocado toast, or chicken salad.

13. Lentils

The legume family includes edible seeds called lentils. They are marketed with or without their entire outer husks and are well recognized for their lens shape. 10.29 milligrams of iron are present in 100 grams of lentils.

Here's how to consistently include foods iron rich foods in your diet. A nice cold salad can be made by tossing cooked lentils, chopped red onion with the vinaigrette, and chopped bell pepper, Include fresh herbs like cilantro or parsley.

14. Kidney Beans

A type of common bean is the kidney bean (Phaseolus vulgaris). It is called after the human kidney because of this resemblance. 100 g of kidney beans have 8.20 mg of iron in them.

Here's how to consistently include iron rich foods in your diet. Red kidney beans also referred to as rajma in Indian cuisine, are frequently used in chili con carne. Southern Louisiana uses red kidney beans to make the traditional Monday Creole cuisine of red beans and rice.

15. Amaranth

Although this ancient grain has just recently become famous as a health food, it has long been a staple of certain cultures' diets. 100 grams of amaranth have 6.00 milligrams of iron in them.

Here's how to consistently include iron rich foods in your diet. A great option for a filling breakfast, you can pair it with amaranth with honey and walnuts or mix daal and amaranth seeds. You can also use it to prepare the soup.

16. Soy Beans

A type of legume native to East Asia, the soybean, or soya bean is cultivated extensively for its edible bean, which has a variety of purposes. 3.5 milligrams of iron are present in 100 grams of raw, green soybeans.

Here's how to consistently include iron rich foods in your diet. Boiling soybeans and adding them to a salad are two options for using them. These nuggets can also be stir-fried and served as an appetizer. In India, a well-known recipe for a similar dish is called soybean dry curry. It's also a wonderful idea to include soybean oil and soybean milk in your diet.

17. Chickpeas

Garbanzo beans are sometimes referred to as chickpeas. They go well with a variety of other dishes and components because of their nutty flavor and gritty texture. 100 grams of chickpeas have 1.15 milligrams of iron in them.

Here's how to consistently include iron rich foods in your diet. Chickpea is a crucial component of Middle Eastern and Mediterranean cuisines. It is used in hummus and falafel after being pounded into flour. It plays a significant role in Indian cuisine as well, where it is utilized in dishes like chana masala, curry, soups, salads, and stews.

18. Dried Peaches

In addition to being delightfully soft and delicious, dried peaches are also packed with vital nutrients. Dried peaches have a fantastic flavor, making it difficult to only eat one serving at once. Per 100 grams of dried peaches, there are 4.06 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. After dehydrating, peaches can either be made into a pie or eaten straight afterward.

19. Dried Apricots

A common sort of dried fruit is apricots that have been dried. The color turns bright orange when sulfur dioxide (SO2) is added. Fruit grown organically without sulfur vapor treatment is deeper in color and has a rougher texture. Every day, we should eat one to two cups of fruit. 10.29 mg of iron is present in every 100 grams.

Here's how to consistently include iron rich foods in your diet. Dried apricots go well in smoothies and morning porridge.

20. Raisins

A dried grape is a raisin. There are various places in the world where raisins are grown. 100 grams of raisins have 1.88 milligrams of iron in them.

Here's how to consistently include iron rich foods in your diet. You can consume raisins raw or cook with them, bake with them, or brew with them.

21. Dried Apples

Apple fruits that have had their native water content removed are referred to as dried or dehydrated apples. They have the appearance of thinly sliced, lightly toasted fresh apples. 100 grams of dried apples have 1.40 milligrams of iron in them.

Here's how to consistently include iron rich foods in your diet. You can eat dried apples on their own or with caramel.

22. Tofu

A food that is both very nutrient-dense and advantageous to your health is tofu. It is white and can be either hard or soft. Iron content in tofu ranges from 9.73 mg to 0.27 milligrams per 100 grams.

Here's how to consistently include iron rich foods in your diet. The same gravy in which you boil the paneer can also accommodate 150 grams (per dish) of tofu. You may also eat tofu by slicing up a few pieces and adding them to your salad. Paneer or meat can be substituted with tofu, which can even be eaten raw.

23. Chicken

Additionally rich in iron and flavorful is chicken. 100 grams of chicken contain 12.88 to 1.16 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. We can eat chicken with rice, in curries, in salads, and soups.

24. Eggs

Among the few meals that should be categorized as a "superfood" is eggs. They contain a ton of nutrients, which are hard to find in the typical diet nowadays. 100 grams of eggs have 1.89 milligrams of iron in them.

Here's how to consistently include iron rich foods in your diet. Boiled eggs, omelets, scrambled eggs, egg curry, and garlic fried rice & Japanese egg are all ways you can include eggs in your breakfast.

25. Shrimp

A delicately flavored option with a meaty texture is shrimp. Shrimp has nearly no fat and only a minor amount of saturated fat per serving. 10.29 milligrams of iron are present in 100 grams of shrimp.

Here's how to consistently include iron rich foods in your diet. Sushi, soups, casseroles, sandwiches, and even just plain shrimp with cocktail sauce or butter are all delicious ways to prepare and serve shrimp. It is possible to serve them hot or cold.

26. Broccoli

Broccoli appears on almost all vegetable health food lists. For this list, the same holds. 10.29 milligrams of iron are present in every 100 grams of broccoli.

Here's how to consistently include iron rich foods in your diet. As a very healthy food, broccoli can be sautéed with other vegetables or used to make a super-healthy smoothie for breakfast. It could also be baked and used alongside chicken, fish, or sweet potatoes. Broccoli can also be included in a casserole or wheat spaghetti.

27. Cabbage

In addition to being extremely nutrient-dense, cabbages also offer protection from cancer and heart disease. 100 grams of cabbage have 10.29 milligrams of iron in them.

Here's how to consistently include iron rich foods in your diet. You may add cabbage to salads, stews, and soups. Add cabbage to fried rice or prepare a curry with it.

28. Potatoes

Potatoes are underground tubers that develop on the Solanum tuberosum plant's roots. Potatoes are inexpensive, easy to store, and quick to prepare. 100 grams of iron contained 77 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. Eat baked or boiled potatoes, especially with the skin on, to get the most iron.

29. Oysters

The term "oyster" refers to several different groups of saltwater bivalve molluscs that are found in brackish or marine environments. 5.11 mg of iron is found in 100 grams of oysters.

Here's how to consistently include iron rich foods in your diet. Oysters should be thoroughly cooked instead of consumed raw to avoid possibly dangerous microorganisms. Pick the ones with sealed shells and throw away any that don't fully open when cooked.

30. White Beans

White beans, commonly referred to as white navy beans, have amazing health advantages. They offer a good amount of the detoxifying mineral molybdenum and are rich in antioxidants. Additionally, they have a low glycemic index and are a rich source of protein and fiber. 10.44 milligrams of iron per 100 grams are present in white beans.

Here's how to consistently include iron rich foods in your diet. Include them in your roasted bean salad, thicken soups, stews, or chili with mashed white beans, and you can also cook them in curry.

31. Sweet potato

Many regions of the world consider sweet potatoes to be a staple cuisine. They are a wonderful source of vitamins, minerals, fiber, and other necessary nutrients. Sweet potatoes taste sweet and creamy by nature. 100 grams of sweet potato have 1.33 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. Eat sweet potatoes plain after roasting them to give out their flavor.

32. Pistachio nuts

The pistachio tree's seeds are known as pistachios. Typically, they are sweet and green. Pistachios are referred to described as nuts even though they are essentially seeds. Humans have been eating them for countless years. Per 100 grams, pistachio nuts have 4.15 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. Pistaches can be eaten raw or as a garnish for desserts and frothed milk.

33. Dates

Since a very long time ago, dates have been a staple of the majority of Middle Eastern diet plans. They are a wonderful source of protein and high in fiber, which makes you feel fuller for longer and speeds up your metabolism. 100 grams of dates have 1.08 milligrams of iron in them.

Here's how to consistently include iron rich foods in your diet. Dates can be used as a shake or smoothie ingredient, cereal topping, or yogurt bowl garnish.

34. Prune

Prunes are dried plums that are well-known for making people feel bloated. Many people experiment with eating or drinking prunes to relieve constipation. 3.52 milligrams of iron are present in 100 grams of prune.

Here's how to consistently include iron rich foods in your diet. Prunes can be eaten as a sweet snack or added to a variety of foods.

35. Dried Figs (Anjeer)

The mulberry family includes the delectable dry fruit known as anjeer or dried fig. It is spherical, has a chewy texture, and is peppered with crunchy seeds. Figs are a good source of potassium, which counteracts the effects of sodium and aids with blood pressure management. Per 100 grams, dried figs contain 2.03 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. People all around the nation adore Kaju Anjeer's milkshake; if you haven't tried it, do so, or simply consume it as is.

36. Pinto Beans

Pinto beans have a creamy texture, a nutty and earthy flavor, and are very nutrient-dense. They are oval-shaped, tan beans with reddish-brown flecks. 5.29 milligrams of iron are found in 100 grams of pinto beans.

Here's how to consistently include iron rich foods in your diet. They can be mashed or eaten whole.

37. Quinoa

One of the most nutritious and adaptable ingredients, quinoa may be utilized to create a variety of tasty recipes. This grain from South America is nutrient-dense and will tempt you to add it to your diet. Per 100 grams of quinoa, 4.57 milligrams of iron are present.

Here's how to consistently include iron rich foods in your diet. Incorporate it into your smoothie, serve it with breakfast, top salads with quinoa, and many other dishes.

38. Black Beans

Black beans are beneficial for digestion and for preserving stable blood sugar levels because they are high in both soluble and insoluble fiber. Per 100 grams, it has 10.09 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. If you don't like mashed potatoes, substitute black beans for them. Create breakfast smoothies, cook black bean eggs, or make black bean brownies for a traditional dessert.

39. Beets

Do you enjoy the flavor of beets? If so, you ought to consume it if you are iron deficient. The ideal beverage for individuals in need of iron and vitamin C is beetroot juice. 100 grams of beet provide 1.08 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. You can juice it or simply toss it into your vegetable salads.

40. Swiss Chard

Among the foods that are the most nutrient-dense are dark, leafy green veggies. The wide range of nutritional advantages of Swiss chard is almost as astounding as those of kale, which is frequently regarded as the king of greens. Iron content in Swiss chard is 1.29 milligrams per 100 grams.

Here's how to consistently include iron rich foods in your diet. Swiss chard is a delicate green that tastes great in salads, pasta dishes, and side dishes.

41. Asparagus

The lily family includes asparagus, scientifically known as Asparagus Officinalis. This well-liked vegetable is available in a range of hues, such as green, white, and purple. Per 100 grams, asparagus has 2.14 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. A tasty and adaptable vegetable that is simple to include in your diet is asparagus. Add it to stir-fries, salads, frittatas, and omelets.

42. Oats

One of the world's healthiest grains is oats. They include significant amounts of essential vitamins, fiber,  minerals, and antioxidants and are gluten-free whole grains. 100 grams of oats have 30.29 milligrams of iron in them.

Here's how to consistently include iron rich foods in your diet. A healthy diet can benefit greatly from including oats. They can be used in baked products, oatmeal (porridge) for breakfast, and other dishes.

43. Peanut Butter

Peanut butter is a tasty, functional spread. It complements savory and sweet dishes and is nutrient-rich. 100 grams of peanut butter contain 17.5 mg to 1.67 milligrams of iron.

How to consistently include iron rich foods in your diet is provided below. A peanut paste is known as peanut butter. In addition, additional sugar and vegetable oils are present in many inferior products.

44. Whole wheat pasta

‌whole-wheat food options appear to be expanding all the time. The one that may be better for you than refined or enriched pasta is whole grain pasta. Per 100 grams, it has 00.29 mg of iron.

Here's how to consistently include iron rich foods in your diet. You can incorporate them into your morning meal.

45. Hummus

It all depends on how the hummus is created as to whether chickpeas in that form are healthy. Per 100 grams of hummus, 2.44 milligrams of iron are present.

Here's how to consistently include iron rich foods in your diet. To maximize the nutritional benefits of hummus as a snack, eat it with fresh, raw vegetables rather than processed crackers or chips.

46. Breakfast Cereals

Iron can be found in breakfast cereals, but you have to pick the appropriate kinds. Per 100 grams, it has 17.29 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. Simply add them to your milk and honey for breakfast.

47. Fortified plant-based milk

Around the world, fortified milk is frequently consumed to assist people to obtain nutrients that may otherwise be missing from their diets. Compared to milk that has not been fortified, it has several advantages. Per 100 grams, it has 7.26 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. Milk is a flexible food that may be incorporated into your diet in several ways. Consider including it in your coffee, morning porridge, or smoothies.

48. Dark chocolate

If you enjoy dark chocolate, you now have another excuse to indulge in your favorite sweet. Minerals including iron, magnesium, and zinc are abundant in dark chocolate. 12.02 mg of iron are present per 100 grams.

Here are some tips for consistently including iron rich foods in your diet. The research in this article utilized 20–30 g of dark chocolate daily on average.

49. Enriched bread

An enriched food has additional nutrients that were removed during preparation. Per 100 grams of enriched bread, there are 4.92 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. Make sandwiches, toast them, and eat them on their own or with eggs for breakfast.

50. Cornmeal

One of the most widely used cereal grains, corn can be prepared in several different ways. The most often consumed types are sweet corn and popcorn. Every 100 grams of cornmeal has 7.49 milligrams of iron.

Here's how to consistently include iron rich foods in your diet. For tacos or fajitas, corn tortillas can be used instead of wheat tortillas. Cooking cornmeal that has been finely ground in milk will make it suitable for breakfast.

51. Cream of Wheat

Cream of Wheat is a popular hot breakfast cereal that has been produced and sold since 1893. B&G Foods, the makers of Cream of Wheat, conducted a survey of women about their iron consumption and their perceptions of it. Cream of Wheat contains 8.29 mg of iron per 100 grams.

Here's how to add iron rich foods to your diet regularly. Eat them with milk in your breakfast.

52. Whole wheat bread

Whole grains preserve the germ, endosperm, and bran as well as the entire grain. The hard, outer covering of the grain, known as the bran, is rich in fiber. Per 100 grams, it has 3.9 milligrams of iron.

Here are some tips for consistently including iron rich foods in your diet. Make sandwiches, toast them, and eat them, or use them in your eggs and toast for the morning.

53. Brussels sprouts

The flavor that can develop when overdone give Brussels sprouts a bad notoriety, but they have many other qualities that make them a fantastic superfood for a range of health benefits. 1.3 milligrams of iron can be found in every 100 grams of brussels sprouts.

How to consistently include iron rich foods in your diet is provided below. Brussels sprouts can be eaten and incorporated into your diet in a variety of tasty ways. They can also be included in soups, stir-fries, and omelets.

54. Watercress

The Brassicaceae family includes the lush green vegetable known as watercress (Nasturtium officinale). 100 grams of watercress have 00.29 mg of iron in them.

Here's how to consistently include iron rich foods in your diet. Prepare soups or include them in a burger, sandwich, or wrap.

55. White Mushrooms

The fantastic flavor and extraordinary health advantages of mushrooms are well recognized. They are a great addition to your diet, providing flavor to many various meals, and are packed with a ton of important vitamins and minerals. Per 100 grams, it has 00.29 mg of iron.

Here's how to consistently include iron rich foods in your diet. There are several recipes for morel mushrooms, such as morel mushrooms with crab filling and morel and asparagus risotto.

So, here we end our list of 55 iron rich foods to include in your diet. Iron is a necessary nutrients that ensures the functioning and growth of the body. So make sure to consume the right amount of Iron.