Best iron-rich foods
Foods with the most iron per serving. Critical for women, runners, and anyone with low iron status.
Iron deficiency is common (~10% of women). Heme iron (animal sources) absorbs better than non-heme (plant sources). Pair with vitamin C to boost absorption.
14 top picks
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1. Sirloin steak
350 kcal · 51g P · 6 oz steak
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2. Ground beef (90/10)
221 kcal · 30.5g P · 4 oz patty
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3. Ribeye steak
661 kcal · 54.5g P · 8 oz steak
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4. Sardines (canned in water)
220 kcal · 26.5g P · 1 can (3.75 oz)
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5. Mackerel
345 kcal · 21.5g P · 4 oz
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6. Mussels (cooked)
258 kcal · 36g P · 1 cup
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7. Spinach
7 kcal · 0.9g P · 1 cup raw
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8. Lentils (cooked)
230 kcal · 17.8g P · 1 cup cooked
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9. Chickpeas (cooked)
269 kcal · 14.8g P · 1 cup cooked
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10. Pumpkin seeds (pepitas)
157 kcal · 8.4g P · 1 oz
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11. Cashews (raw)
155 kcal · 5g P · 1 oz (~18 nuts)
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12. Tofu (firm)
360 kcal · 42.5g P · 1 block (1 cup)
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13. Oatmeal (cooked)
166 kcal · 5.8g P · 1 cup cooked
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14. Kale
33 kcal · 2.9g P · 1 cup chopped
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