Iron is an essential mineral for the proper functioning of the body, which must be obtained through diet, by consuming foods rich in iron.
In the event of a lack of iron, or deficiency (anemia), it is essential to know the foods richest in iron, and best absorbed, to successfully increase your iron levels. In addition, certain foods should be avoided because they disrupt iron absorption.
In this article, find the table of foods rich in iron (meat, fish, vegetables, fruits) and foods for vegetarians or vegans. Finally, you will be able to know how to increase your iron in case of anemia, and advice on how to better absorb it.
In what foods can we find iron?
Iron is a mineral naturally found in many foods, added to some food products, and also available as a dietary supplement.
It is present in a wide variety of foods:
- In animal products, including meat, fish, and seafood (heme iron).
- In plants, including legumes, fruits, seeds, cereals, and vegetables (non-heme iron).
However, the iron present in plants is less well absorbed (bioavailable) than the iron present in meat or fish.
Read this: How long does food take to digest?
Table of foods richest in iron
Here is the list of foods richest in iron, as well as the average amount of iron they contain, in mg per 100 grams:
- Dehydrated thyme: 124 mg
- Dehydrated basil: 90 mg
- Dehydrated mint: 88 mg
- Meloukhia powder: 87 mg
- Seaweed (sea lettuce): 78.9 mg
- Turmeric powder: 55 mg
- Raw beef blood: 46 mg
- Duck or goose liver, raw: 30 mg
- Spirulina powder: 28.5 mg
- Grilled black pudding: 23 mg
- Powdered ginger: 20 mg
- Soybeans: 16 mg
- Sesame seed: 15 mg
- Dark chocolate 70%: 11 mg
- Mold: 11 mg
- Flaxseed: 10 mg
- Poppy seed: 10 mg
- Octopus: 10 mg
- Chicken liver pâté: 9 mg
- Dried tomato: 9 mg
- Wheat germ: 9 mg
- Pumpkin seed: 9mg
- Black olive: 9 mg
- Dried white bean: 8 mg
- Bresaola: 7 mg
- Dry lentil: 7 mg
The product richest in iron is therefore thyme, in the form of a dehydrated spice, with 124 mg of iron per 100 grams.
The food richest in iron is duck or goose liver, with 30 mg of iron per 100 grams.
Drinks rich in iron
Most drinks do not contain iron. Mineral water contains trace amounts of iron but is insufficient for daily intake.
Certain green smoothies, made with foods containing iron, such as spirulina, flax seeds, and certain green vegetables, can provide non-heme iron.
Finally, drinks containing fruit, rich in vitamin C, significantly improve the absorption of non-heme iron contained in food.
Iron in vegetables and fruits (non-heme)
The iron contained in plants (vegetables, fruits, legumes, seeds, and cereals) is present in its non-heme form. These foods constitute very important dietary sources of iron, especially for vegetarians and vegans.
Here is the list of vegetables, fruits, and vegetables rich in iron:
- Soya beans: 16 mg per 100 gr
- Sesame seed: 15 mg
- Flaxseed: 10 mg
- Dried tomato: 9 mg
- Pumpkin seed: 9 mg
- Dried bean: 8 mg
- Lentil: 7 mg
- Roasted cashew nuts: 5.7 mg
- Dried chickpea: 5.4 mg
- Roasted hazelnut: 4.4 mg
- Green chicory salad: 4.2 mg
- Roasted pistachio: 4.1 mg
- Toasted almond: 3.7 mg
- Raw spinach: 3.6 mg
- Raw mushroom (chanterelle or chanterelle): 3.5 mg
- Drained heart of palm: 3.1 mg
- Tofu: 2.9 mg
- Raw sorrel: 2.4 mg
- Dried fig: 2.1 mg
- Blackberry: 1.9 mg
- Cooked button mushroom: 1.7 mg
- Kale: 1.7 mg
- Raisin: 1.7 mg
- Leek: 1.5 mg
- Arugula: 1.5 mg
- Cooked quinoa: 1.5 mg
Overall, fruits and vegetables contain less iron than oilseeds, seeds, and legumes, which are a good source of dietary iron.
The fruits richest in iron are dried fruits, especially figs and apricots.
It should be noted that non-heme iron, contained in plants, is less well assimilated by the body (2 to 20%), compared to heme iron (15 to 35%).
Iron in meat and fish (heme)
The iron contained in meat and fish is present mainly in its heme form, which is better absorbed by the body.
Here is the list of meats and fish rich in iron (in mg per 100 g):
- Raw duck or goose liver: 30 mg
- Grilled black pudding: 23 mg
- Cooked pork liver: 18 mg
- Cooked chicken liver: 12 mg
- Octopus: 9.5 mg
- Mussels: 8.4 mg
- Bresaola: 7.1 mg
- Cooked offal: 6.5 mg
- Oyster cure: 6 mg
- Braised beef: 5.9 mg
- Squid: 5.8 mg
- Grilled duck breast: 4.8 mg
- Roast deer: 4.5 mg
- Cooked quail: 4.4 mg
- Grilled beef tab: 4 mg
- Peeled crab: 3.5 mg
- Cooked beef tongue: 3.5 mg
- Drained sardine and anchovies: 3.3 mg
- Raw shrimp: 3.2 mg
- Raw rabbit: 3.2 mg
- Beef minced steak 5%: 2.83 mg
- Egg: 2.6 mg for one egg
- Chicken breast: 1.3 mg
The foods of animal origin containing the most iron are organ meats, seafood, and red meats.
How to increase your iron level in case of anemia?
When you lack iron, you must adopt a nutritional strategy with two main objectives: increase iron intake through food, and increase the absorption of iron contained in food.
To do this, certain recommendations should be followed in order to increase your iron levels:
- Consume foods rich in iron, of animal and plant origin, during the different meals of the day.
- Adopt an anti-inflammatory diet, because chronic inflammation disrupts iron absorption (action on the hepcidin hormone ).
- Add a source of vitamin C with foods rich in non-heme iron (for example orange, lemon, broccoli, cabbage, kiwi).
- Avoid tea, herbal teas, coffee, chocolate, and red wine during meals, as tannins reduce iron absorption.
- Reduce anti-nutrients found in plant foods, such as phytates or lectins, by soaking, boiling, or even sprouting them.
- Do not take a calcium food supplement at the same time as iron.
- Do not follow a low-calorie diet.
If this does not increase your iron levels, your doctor may prescribe an iron supplement.
Sometimes, despite increasing iron intake, iron levels do not increase significantly. This is particularly observed when chronic inflammation is present. This is the case for people suffering from chronic illnesses, diabetes, obesity, inflammatory diseases, allergies, etc.
In the presence of inflammation, the activity of the hormone hepcidin increases, which blocks iron recycling and absorption.
NB: It is important to specify that apart from an iron deficiency, diagnosed through a blood test, taking a dietary iron supplement is not recommended, as it can be toxic and dangerous.