10 Healthy Foods That Are High in Iron

Shellfish

Clams offer 17% of the iron DV per 3.5-ounce (100-gram) serving. Shellfish has several nutrients and may boost HDL cholesterol.

Spinach

Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. It also contains important antioxidants.

Meats

Organ meats are rich in iron, with liver containing 36% of the daily value per serving. In addition to selenium, vitamin A, and choline, organ meats are rich in several other nutrients.

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Legumes

One cup of cooked lentils (198 grammes) provides 37% of the DV for iron. In addition to being rich in folate, magnesium, potassium, and fibre, legumes may also assist in weight reduction.

Red meat

One ounce of ground beef provides 15% of the daily requirement for iron and is one of the most accessible sources of heme iron.

Pumpkin seeds

1 ounce of pumpkin seeds contains 14% of the DV for iron. In addition, they are an excellent provider of a number of other nutrients, including magnesium.

Quinoa

Per serving, quinoa contains 16% of the daily value for iron. Additionally, it is gluten-free and rich in protein, folate, minerals, and antioxidants.

Broccoli offers 6% of the DV for iron per serving and is rich in vitamins C, K, and folate. It may also lessen the risk of cancer.

Broccoli

Turkey

Its high protein content boosts metabolism and prevents muscle loss.

Tofu

Tofu is high in protein and minerals and delivers 19% of the daily value for iron per serving. Its isoflavones may enhance cardiovascular health and alleviate menopausal symptoms.

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