Categories: High content

12 foods that contain more iron than red meat


Discover the 12 foods that contain more iron than red meat.

Fatigue, headaches, increased susceptibility to infections are all signs of a lack of iron.

To remedy this, certain foods are particularly suitable, such as red meat and organ meats, but to replenish your energy, there are also vegetable alternatives that are much richer in iron.


Iron is one of the mineral salts essential for the proper functioning of the body. It has a fundamental role in the constitution of hemoglobin, a protein that transports oxygen in the body, in that of myoglobin, a protein that brings oxygen to the muscles, and in that of many enzymes essential for the functioning of the body. ‘organization

Iron deficiency results in anemia (low hemoglobin) accompanied by severe fatigue and reduced resistance to infections.

pregnant women are the most at risk because a lack of iron can lead to stunted growth in the fetus and other more serious consequences.

There is no question of getting sick and suffering the blows of slack, we fill up on iron with its 12 foods.


1. Cumin: 66 mg per 100 g

Cumin is the spice is the richest in the iron of spices. It contains 66 mg of iron per 100 g of spices. Curry (29.7mg), cinnamon (8.3g), and Meloukia powder are also spices rich in iron.

They contribute little to our intake because we do not consume them in large quantities.

However, do not hesitate to sprinkle your dishes with them, because they have many other nutritional virtues (anti-oxidant, anti-infectious). They aid digestion and relieve heartburn.

2. Thyme: 30 mg per 100 g

This aromatic plant abounds in iron. In 100 g of thyme, there is 30 mg of iron. In addition, it relieves coughs (to be consumed in the form of herbal tea) and helps to treat bronchitis.


It has a beneficial activity on dental plaque (to be used as a gargle and mouthwash). Thanks to its antiseptic properties, thyme relieves skin inflammation (poultice).

One of the constituents of thyme, carvacrol, might even have relaxing effects on people with anxiety.

So don’t hesitate to season and flavor your cooked dishes with this magic herb!

3. Spirulina 28.5 mg per 100 g

A few grams a day for iron health! Here is a good summary of spirulina, freshwater algae. These microalgae, very rich in minerals and vitamins, have amazing properties.


Alternative to animal proteins par excellence, it also contains a large amount of iron but also omega 6, chlorophyll, trace elements, and minerals.

The structure of the cell is fine, which gives it the advantage of being easily assimilated by the body.

You can consume it as a 100% natural food supplement (powder or capsule).

4. Sesame: 16.6 mg per 100 g

In the form of oil, mash (tahini), or seeds, sesame has multiple health benefits.


Like spirulina, sesame constitutes an interesting vegetable protein intake in addition to its iron intake.

Its seeds are also beneficial for digestion, due to their good fiber content. Sesame is not left out when it comes to trace elements: potassium, zinc, magnesium, calcium, and phosphorus. Sesame is easily integrated into your savory and sweet recipes.


5. Soy: 15.7 mg per 100 g

This is another alternative to meat which is particularly rich in protein and iron.

Soy also contains unsaturated fats, which are more recommended than saturated fats in animal products, which are often consumed in too much quantity.


To be consumed in all its forms: bean sprouts, milk, tofu, seitan.

6. Dark chocolate: 10.7 mg per 100 g

Dark chocolate (minimum 70% cocoa) no longer has its reputation. Rich in iron with its 10.7g, it is also an excellent source of magnesium (30g / 100g) and antioxidants.

It would even have a protective action against cardiovascular disease by preserving the health of our arteries. No reason to deprive yourself of a snack or two squares!

7. Cashew nuts: 6 mg per 100 g

Cashew nuts are particularly recommended for filling up on iron with its 6 mg per 100 g of nuts.


Oilseeds like hazelnuts (3.5 mg of iron per 100g of hazelnuts), macadamia nuts (3.9 mg), pistachios (3.9 mg), and almonds, cashews are rich in lipids and mono amino acids -unsaturated (the good fat), identical to those of extra virgin olive oil.

They are nutritionally interesting snacks provided they are consumed in reasonable quantities.

Prefer them organic, bought in bulk, and especially plain because the sugar or salt added when they are roasted or caramelized transforms them into little calorie bombs. 

8. Pine nuts: 5.5 mg per 100 g

As small as they are precious, pine nuts are edible seeds of certain varieties of pine.


They contain most of the essential nutrients: carbohydrates, protein, fat, calcium, fiber. With this 5.5 mg of iron, it is an interesting source of iron.

You can enrich your sauces, salads, bruschetta, and sandwiches with these little seeds, a real kitchen treasure.

9. Sunflower seeds: 5 mg per 100 g

Just like pine nuts, do not hesitate to spruce up your recipes with sunflower seeds to add a little crunch while benefiting from their iron intake.

Sunflower seeds are also a source of calcium and magnesium. Their polyunsaturated fatty acid content makes them a food of choice for the health of the arteries but also of the skin and hair. Rich in fiber, they are also beneficial for digestion.


10 Red beans: 5 mg per 100 g

Known as a superfood, kidney beans are a great source of iron.

This legume has various health benefits such as better control of diabetes and lower risk of cardiovascular disease.

In addition to cereals, beans can replace the intake of animal protein. In the form of dough, they can also replace butter for less fatty desserts.

Thick and creamy, this puree goes very well with the sweet preparation which the Japanese are fond of.


11. Lentils: 3.3 mg per 100 g

Another source of vegetable protein, lentils are among the most digestible of legumes thanks to their fiber content and the richest in iron.

Rich in antioxidants, they protect body cells from damage caused by free radicals. In salads, with a slightly mustard vinaigrette, they are delicious.

12. Olives: 3.3 mg per 100 g

Olive is frequently used for its fruity taste and its many virtues: lowering blood pressure, preventing vascular diseases, minimizing certain harmful effects of pollution, reducing the risk of cancer.

It is, therefore, no accident that the Cretan diet is one of the best for health. In addition to its thousand virtues, it contains 3.3 mg of iron per 100 grams of fruit. What if we went for a drink to fill up on iron?


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