Table of Contents
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.
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.
100 g of cockles contain on average 15 mg of iron.
Cockles are also very rich in phosphorus and zinc.
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.
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.
100 g of black pudding contains up to 22.8 mg of iron.
Black pudding is also rich in vitamin D and vitamin B9.
100 g of snails contain an average of 3.5 mg of iron.
Snails are also rich in protein and Omega 3.
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.
100 g of cooked lentils contain an average of 1.59 mg of iron.
Lentils are also rich in protein and magnesium.
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.
100 g of oysters (about 8) contain an average of 2.25 mg of iron.
Oysters are also rich in zinc, copper, and phosphorus.
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.
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
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.
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.
100 g of almonds with the skin on average contain 3 mg of iron.
Almonds are also rich in fiber, protein, and calcium.
100 g of walnut kernels contain an average of 2.6 mg of iron.
Nuts are also very high in magnesium and fiber.
100 g of raisins contain an average of 2.09 mg of iron.
Raisins are also rich in antioxidants, calcium, magnesium and potassium.
100 g of hazelnuts contain an average of 3.47 mg of iron.
Hazelnuts are also rich in manganese, copper and vitamin E.
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.
100 g of raw spinach contains up to 3.61 mg of iron.
Note: Cooked spinach is less rich in iron than raw.
100 g of cocoa powder, unsweetened, contains 10.9 mg of iron.
It is also rich in magnesium and antioxidant vitamin E.
100 g of cooked broccoli contains up to 1 mg of iron.
Broccoli is also rich in antioxidants, vitamin K and vitamin C.
100 g of classic muesli contains an average of 6.26 mg of iron.
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.
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).
100 g of sardines in oil = 3.3 mg of iron
They are also rich in Omega 3 and proteins.
100 cooked shrimp contain an average of 2.11 mg of iron.
They are also rich in protein, Omega 3, phosphorus, vitamin B3, B12.
100g of chard can contain up to 2.7 mg of iron.
Chard is also rich in fiber, antioxidants, and potassium.
100 g of oatmeal can contain up to 7.6 mg of iron.
Oats are also rich in fiber, manganese and phosphorus.
100 g of barley grits can contain up to 3.5 mg of iron.
Barley is also rich in antioxidants, fiber, phosphorus, and magnesium.
Dried apricots can contain up to 5.2 mg of iron per 100 g.
Apricots are also rich in antioxidants, vitamin A and copper.
100g of dry chickpeas can contain up to 6.1 mg of iron.