Foods high in Iron
Carries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.
About Iron
Iron is the metal at the centre of haemoglobin, the molecule that carries oxygen from the lungs to every tissue. It's also part of myoglobin in muscle and many enzymes for energy production. Without enough iron, the body can't make red blood cells effectively, leading to fatigue, breathlessness, and reduced exercise tolerance.
Iron in food comes in two forms. Heme iron from meat, poultry, and fish absorbs at around 25%. Non-heme iron from plants (lentils, fortified cereals, tofu, dark greens) absorbs at 5-10%. Vitamin C eaten in the same meal can roughly double non-heme absorption; tea, coffee, and high-calcium foods reduce it.
Iron-deficiency anaemia is the world's most common nutrient deficiency. Pre-menopausal women, pregnant women, and vegetarians/vegans are at higher risk and may need supplementation under medical advice. Over-supplementation is harmful, get a blood test before taking high-dose iron pills.
Foods high in iron, mangrove worm, cockles, beef, and more
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in milligrams.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after. Our foods low in iron list is measured per 100 grams instead, and that is deliberate too: per calorie would reward a food for carrying plenty of energy and none of the nutrient, which puts cooking oil below lettuce on a low-sodium list.
- Mangrove worm 207.32mg per 100 grams
- Cockles, boiled 52.83mg per 100 grams
- Beef, variety meats and by-products, spleen, raw 42.43mg per 100 grams
- Lamb, variety meats and by-products, spleen, raw 41.48mg per 100 grams
- Mushrooms, morel, raw 39.29mg per 100 grams
- Spread, yeast, marmite 31.04mg per 100 grams
- Oopah (tunicate), whole animal (Alaska Native) 30.9mg per 100 grams
- Beef, variety meats and by-products, spleen, cooked, braised 27.14mg per 100 grams
- Spearmint, fresh 26.98mg per 100 grams
- Fenugreek leaves, raw 25.14mg per 100 grams
- Lamb, variety meats and by-products, spleen, cooked, braised 24.79mg per 100 grams
- Whale, beluga, meat, raw (Alaska Native) 23.33mg per 100 grams
Common questions about Iron
- How much iron do I need per day?
- UK adult RI: 14 mg/day. Pre-menopausal women need more than men because of menstrual losses; pregnancy raises requirements further.
- What foods are highest in iron?
- Liver (especially beef and chicken liver) is by far the densest source. Red meat, poultry, fish, lentils, fortified cereals, tofu, and dark leafy greens also contribute.
- Why is iron from meat better absorbed than iron from plants?
- Meat contains heme iron, which absorbs at about 25%. Plants contain non-heme iron, which absorbs at 5-10%. Pairing plant iron with vitamin C in the same meal can roughly double absorption.
- Should I take iron supplements?
- Only if a blood test shows deficiency. Iron supplements can cause GI upset, and excess iron is harmful. Pre-menopausal women, pregnant women, and vegetarians are at higher risk and should be screened before supplementing.