Curated list
Best iron-rich foods
Foods with the most iron per serving. Critical for women, runners, and anyone with low iron status.
Why these
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
- 1. Sirloin steak 350 kcal · 51g P · 6 oz steak
- 2. Ground beef (90/10) 221 kcal · 30.5g P · 4 oz patty
- 3. Ribeye steak 661 kcal · 54.5g P · 8 oz steak
- 4. Sardines (canned in water) 220 kcal · 26.5g P · 1 can (3.75 oz)
- 5. Mackerel 345 kcal · 21.5g P · 4 oz
- 6. Mussels (cooked) 258 kcal · 36g P · 1 cup
- 7. Spinach 7 kcal · 0.9g P · 1 cup raw
- 8. Lentils (cooked) 230 kcal · 17.8g P · 1 cup cooked
- 9. Chickpeas (cooked) 269 kcal · 14.8g P · 1 cup cooked
- 10. Pumpkin seeds (pepitas) 157 kcal · 8.4g P · 1 oz
- 11. Cashews (raw) 155 kcal · 5g P · 1 oz (~18 nuts)
- 12. Tofu (firm) 360 kcal · 42.5g P · 1 block (1 cup)
- 13. Oatmeal (cooked) 166 kcal · 5.8g P · 1 cup cooked
- 14. Kale 33 kcal · 2.9g P · 1 cup chopped
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