Foods High in Iron

 
 

The following is general information. Please work with your clinician to find the best balance for you.

 
Iron Information

The Importance of Iron

Iron is a vital mineral essential for the production of red blood cells and hemoglobin, which transport oxygen throughout the body. Iron is also crucial for energy production, cognitive function, and maintaining a healthy immune system. It plays a key role in preventing iron-deficiency anemia and supporting overall well-being.

Recommended Daily Intake

The recommended daily intake of iron varies based on age, sex, and life stage:

  • Adult Men: 8-11 mg
  • Adult Women: 18 mg (during reproductive years)
  • Pregnant Women: 27 mg
  • Lactating Women: 9-10 mg

Foods High in Iron

Food Iron Content (per serving)
Beef (Lean Steak) ~2.1 mg (3 oz cooked)
Spinach (Cooked) ~3.5 mg (1/2 cup)
Lentils ~3.3 mg (1/2 cup cooked)
Tofu ~2.6 mg (4 oz)
Quinoa ~2.8 mg (1/2 cup cooked)
Chickpeas ~2.4 mg (1/2 cup cooked)
Chicken Liver ~12.8 mg (3 oz cooked)
Pumpkin Seeds ~4.2 mg (1 oz)
Black Beans ~1.8 mg (1/2 cup cooked)
White Beans ~3.9 mg (1/2 cup cooked)
Chia Seeds ~1.6 mg (1 oz)
Sardines ~1.8 mg (3 oz canned)
Oysters ~5.04 mg (3 oz cooked)
Fortified Cereal Varies (1 serving)
Dark Chocolate (70-85% Cocoa) ~2.1 mg (1 oz)

Some Recipe Ideas

  1. Spinach and Lentil Curry:

    • Cook red lentils with spinach, tomatoes, onions, and a blend of curry spices.

    • Serve over cooked brown rice or quinoa.

    • Estimated Iron Content: Red Lentils (6.6 mg per cup), Spinach (6.4 mg per cup)

  2. Beef and Broccoli Stir-Fry:

    • Sauté lean beef strips with broccoli, bell peppers, and garlic in a stir-fry sauce.

    • Serve over whole wheat noodles or brown rice.

    • Estimated Iron Content: Lean Beef (2.1 mg per 3 ounces), Broccoli (1 mg per cup)

  3. Chickpea and Spinach Salad:

    • Combine canned chickpeas, fresh spinach, cherry tomatoes, cucumber, and feta cheese.

    • Drizzle with a lemon-tahini dressing.

    • Estimated Iron Content: Chickpeas (4.8 mg per cup), Spinach (6.4 mg per cup)

  4. Black Bean and Quinoa Bowl:

    • Mix cooked quinoa with black beans, corn, diced bell peppers, and avocado.

    • Top with a cilantro-lime dressing.

    • Estimated Iron Content: Black Beans (3.6 mg per cup), Quinoa (2.8 mg per cup)

  5. Oatmeal with Dried Fruits and Nuts:

    • Cook old-fashioned oats with water or milk.

    • Add a mixture of dried fruits like raisins, apricots, and chopped nuts.

    • Estimated Iron Content: Oats (2.5 mg per cup), Dried Fruits and Nuts (varies)

  6. Tofu and Broccoli Stir-Fry:

    • Sauté cubed tofu with broccoli florets, carrots, and a ginger-soy sauce.

    • Serve over brown rice or whole wheat noodles.

    • Estimated Iron Content: Tofu (2.7 mg per 3 ounces), Broccoli (1 mg per cup)

  7. Lentil and Vegetable Soup:

    • Prepare a hearty soup with green or brown lentils, assorted vegetables, and vegetable broth.

    • Season with herbs and spices.

    • Estimated Iron Content: Lentils (6.6 mg per cup), Vegetables (varies)