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29 lists of foods rich iron


Discover the 29 shocking lists of foods rich in iron.

Iron is a major component of hemoglobin, and therefore, an essential mineral for good oxygenation of tissues and cells.

We distinguish :

The iron nonheme (the one found for example in plants, eggs …), which is poorly absorbed by the body (about 5%); to promote absorption, consume vitamin C at the same time.


Heme iron (exclusively in animal products), which is much better absorbed (between 40% to 50%).

Prevent and avoid anemia with our list of iron-rich foods.

1. Clams

100 g of clams (about 13) contain up to 15 mg of iron.


Clams are also rich in phosphorus, zinc, copper, selenium, vitamins B2 and B12.

2. The hulls

100 g of cockles contain on average 15 mg of iron.

Cockles are also very rich in phosphorus and zinc.


3. Calf’s liver

100 g of cooked calf’s liver contains 5.05 mg of iron on average.

Calf liver is also rich in vitamins A, B1, B2, B5, B9, B12, C, zinc, phosphorus, and potassium.


4. Red meat

100 g of braised beef contains between 4.1 and 7.1 mg of iron.

Red meat is also rich in zinc, selenium, and vitamin B12.

5. Black pudding

100 g of black pudding contains up to 22.8 mg of iron.


Black pudding is also rich in vitamin D and vitamin B9.

6. Snails

100 g of snails contain an average of 3.5 mg of iron.

Snails are also rich in protein and Omega 3.


7. Soybeans

100 g of bean sprouts contain an average of 1.35 mg of iron.

Soy is also very rich in protein, vitamins B1 and B9.


8. Lentils

100 g of cooked lentils contain an average of 1.59 mg of iron.

Lentils are also rich in protein and magnesium.

9. White beans

100 g of white beans contain an average of 1.7 mg of iron.


White beans are also rich in calcium, magnesium, potassium, and vitamin B9.

10. Oysters

100 g of oysters (about 8) contain an average of 2.25 mg of iron.

Oysters are also rich in zinc, copper, and phosphorus.


11. Molds

100 g of boiled mussels contain an average of 5.47 mg of iron.

Mussels are also rich in Omega 3, phosphorus, zinc and selenium.


12. Fatty fish

Tuna, mackerel, anchovies, sardines, etc.

100 g of baked tuna = 1.63 mg of iron on average

100 g of baked mackerel = 1.57 mg of iron

100 g of raw anchovies = 5.1 mg of iron; 100 g of anchovy fillets in oil = 3.4 mg of iron


100 g of grilled sardines = 1.7 mg of iron

13. Sunflower seeds

100 g of sunflower seeds can contain between 4.3 and 6.4 mg of iron.

Sunflower seeds are also rich in antioxidants, phosphorus, manganese, and copper.


13. Fresh peas

100 g of fresh peas contain an average of 1.48 mg of iron.

Peas are also very rich in fiber, protein, and B vitamins.

14. Almonds

100 g of almonds with the skin on average contain 3 mg of iron.


Almonds are also rich in fiber, protein, and calcium.


15. Nuts

100 g of walnut kernels contain an average of 2.6 mg of iron.

Nuts are also very high in magnesium and fiber.


16. Raisins

100 g of raisins contain an average of 2.09 mg of iron.

Raisins are also rich in antioxidants, calcium, magnesium and potassium.


16. Nuts

100 g of hazelnuts contain an average of 3.47 mg of iron.

Hazelnuts are also rich in manganese, copper and vitamin E.

17. Pistachios

100 g of roasted and salted pistachios contain an average of 2.4 mg of iron.


Pistachios are also rich in copper, vitamin B6 and phosphorus.

18. Spinach

100 g of raw spinach contains up to 3.61 mg of iron.

Note: Cooked spinach is less rich in iron than raw.


19. Cocoa

100 g of cocoa powder, unsweetened, contains 10.9 mg of iron.

It is also rich in magnesium and antioxidant vitamin E.


20. Broccoli

100 g of cooked broccoli contains up to 1 mg of iron.

Broccoli is also rich in antioxidants, vitamin K and vitamin C.

21. Muesli

100 g of classic muesli contains an average of 6.26 mg of iron.


22. Dates

100 g of dried dates (pulp and skin) contain on average 2.7 mg of iron.

They are also rich in antioxidants, fiber, and carbohydrates.


23. The olives

100 g of black olives, whole or pitted, contain an average of 3.3 mg of iron.

On the other hand, the iron content of green olives is much lower (0.67 mg per 100 g).

24. Canned sardines

100 g of sardines in oil = 3.3 mg of iron


They are also rich in Omega 3 and proteins.

25. Prawns and langoustines

100 cooked shrimp contain an average of 2.11 mg of iron.

They are also rich in protein, Omega 3, phosphorus, vitamin B3, B12.


26. Swiss chard

100g of chard can contain up to 2.7 mg of iron.

Chard is also rich in fiber, antioxidants, and potassium.


27. Oats

100 g of oatmeal can contain up to 7.6 mg of iron.

Oats are also rich in fiber, manganese and phosphorus.

27. Barley

100 g of barley grits can contain up to 3.5 mg of iron.


Barley is also rich in antioxidants, fiber, phosphorus, and magnesium.

28. Apricots

Dried apricots can contain up to 5.2 mg of iron per 100 g.

Apricots are also rich in antioxidants, vitamin A and copper.


29. Chickpeas

100g of dry chickpeas can contain up to 6.1 mg of iron.

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