Table of ContentsView AllTable of ContentsTypes of IronServing SizesIron-Rich MeatIron-Rich Fish and SeafoodIron-Rich FruitsIron-Rich Vegetables/LegumesOtherIron SupplementsFoods That Aid AbsorptionFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Types of Iron
Serving Sizes
Iron-Rich Meat
Iron-Rich Fish and Seafood
Iron-Rich Fruits
Iron-Rich Vegetables/Legumes
Other
Iron Supplements
Foods That Aid Absorption
Frequently Asked Questions
Ironis an essential part of your diet and helps your body to grow and develop properly. This mineral is naturally found in many foods, and you can takeiron supplements, as well.
Your body needs iron to makehemoglobinandmyoglobin—proteins in your blood that distribute oxygen. It’s also used to make some hormones.
This article looks at iron-rich foods from multiple categories and how much iron you need to maintain your health.
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Are You At Risk?Risk factors foriron deficiency anemiainclude:Babies from 6 months to 2 years, teens, adults over 65Children with high lead exposureFamily history of blood abnormalitiesBeing vegetarian or veganDonating blood frequentlyEndurance athletes, especially those who menstruateMenstruating, pregnancy, and breastfeeding
Are You At Risk?
Risk factors foriron deficiency anemiainclude:Babies from 6 months to 2 years, teens, adults over 65Children with high lead exposureFamily history of blood abnormalitiesBeing vegetarian or veganDonating blood frequentlyEndurance athletes, especially those who menstruateMenstruating, pregnancy, and breastfeeding
Risk factors foriron deficiency anemiainclude:
Iron comes in two forms:
Iron-Rich Vegetarian Meals
To simplify this, all iron amounts in this article came from the U.S. Department of Agriculture (USDA) and will be for a 3-ounce (oz) serving unless otherwise stated.
Packed with the more absorbable heme form, meat is a good source of iron. Some types have more than others, though.
Liver
Liver has a bad reputation for flavor. But there’s no denying it’s a good choice when it comes to iron.
In a 3 oz. serving, you get:
Liver and Pregnancy
Organ Meat
Other organ meats are rich in iron, as well. They’re sometimes called offal. These include:
High Cholesterol WarningIf you havehigh cholesterol, talk to your healthcare provider about whether organ meats, including liver, are safe for you.
High Cholesterol Warning
If you havehigh cholesterol, talk to your healthcare provider about whether organ meats, including liver, are safe for you.
Red Meat
Red meats come from mammals. Common sources of red meat and the amount of iron in a 3 oz portion are:
Less common sources are:
Poultry
Poultry, such as chicken and turkey, has less iron but is still a good source of it. In a 3 oz. serving, levels are:
Iron Deficiency AnemiaSymptoms of iron deficiency anemia include:Fatigue, weakness, and lack of energyHeadacheDizzinessConcentration problemsRapid heartbeatShortness of breathChest pain with activityPale or sallow complexion
Iron Deficiency Anemia
Symptoms of iron deficiency anemia include:Fatigue, weakness, and lack of energyHeadacheDizzinessConcentration problemsRapid heartbeatShortness of breathChest pain with activityPale or sallow complexion
Symptoms of iron deficiency anemia include:
Shellfish
Some shellfish, especially clams, are excellent choices for iron. The amount of iron in a 3 oz. serving is:
Fish
Some fish are good sources of iron. A 3 oz. serving includes:
Many fruits contain iron. But it’s non-heme iron. That means you won’t absorb as much, so you need to eat more.
Iron-rich fruits include:
A few vegetables are good choices when adding iron to your diet. The amount in a 3 oz. serving is:
Some foods outside of these categories are rich in iron, as well.
Iron supplementsare a valid option for increasing your iron intake. Because different people need different amounts, look for a product that contains about what you need—not a lot more, not a lot less.
If you already take a multivitamin and want to add an iron supplement, make sure to check the amounts on both labels.
Certification means the ingredients match what’s on the label and the product isn’t contaminated. It doesn’t guarantee safety or effectiveness.
Benefits of Chelated Iron
Some foods can help youabsorb iron better. These include:
Vitamin C supplementsmay help, as well.
Summary
Iron is a crucial mineral for getting oxygen to your tissues. You can find iron-rich sources in meats, fish and seafood, fruits, vegetables, and some other foods, like eggs, tofu, and seeds.
Animal-based sources contain heme iron. Plant-based sources contain non-heme iron. Your body absorbs heme about three times as well.
You can also take iron supplements. Certain foods, like orange juice and peppers, can help with absorption.
Too Much Iron?Side effects of excessive iron include:ConstipationStomach painNauseaVomiting
Too Much Iron?
Side effects of excessive iron include:ConstipationStomach painNauseaVomiting
Side effects of excessive iron include:
A Word From Verywell
Iron is important. But it’s important to keep your levels in the right range for you. You can end up with too much, which can cause problems just like a deficiency does.
If you suspect a deficiency or aren’t sure you’re getting enough iron, talk to your healthcare provider. They can test your levels and, if they’re not in the right range, go over options for safely getting the correct amount for you.
Frequently Asked QuestionsFortified breakfast cereals. They contain 100% of the recommended daily amount of iron. Next on the list is oysters, then white beans and—believe it or not—dark chocolate.The fastest way is to take an iron supplement or get an intravenous (IV) iron infusion. It can also help to take vitamin C, which helps with absorption.Symptoms of low iron include:FatigueWeakness and low energyHeadache and dizzinessConcentration problemsRapid heartbeatIf you have these symptoms, have your healthcare provider check your iron levels.Learn MoreTreating Iron Deficiency Anemia
Fortified breakfast cereals. They contain 100% of the recommended daily amount of iron. Next on the list is oysters, then white beans and—believe it or not—dark chocolate.
The fastest way is to take an iron supplement or get an intravenous (IV) iron infusion. It can also help to take vitamin C, which helps with absorption.
Symptoms of low iron include:FatigueWeakness and low energyHeadache and dizzinessConcentration problemsRapid heartbeatIf you have these symptoms, have your healthcare provider check your iron levels.Learn MoreTreating Iron Deficiency Anemia
Symptoms of low iron include:FatigueWeakness and low energyHeadache and dizzinessConcentration problemsRapid heartbeatIf you have these symptoms, have your healthcare provider check your iron levels.
Symptoms of low iron include:
If you have these symptoms, have your healthcare provider check your iron levels.
Learn MoreTreating Iron Deficiency Anemia
7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health, Office of Dietary Supplements.Iron: Fact sheet for consumers.National Institutes of Health, National Heart, Lung, and Blood Institute.Iron-deficiency anemia.American Red Cross.Iron-rich foods.National Health Service.Foods to avoid in pregnancy.MedlinePlus.Iron deficiency anemia.American College of Obstetrics and Gynecology.Nutrition during pregnancy.National Health Service.Iron.Additional ReadingAcademy of Nutrition and Dietetics: eatright.org.Foods to fight iron deficiency.American Red Cross Blood Servies.Iron rich foods.National Institutes of Health, Office of Dietary Supplements.Iron: Fact sheet for health professionals.
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health, Office of Dietary Supplements.Iron: Fact sheet for consumers.National Institutes of Health, National Heart, Lung, and Blood Institute.Iron-deficiency anemia.American Red Cross.Iron-rich foods.National Health Service.Foods to avoid in pregnancy.MedlinePlus.Iron deficiency anemia.American College of Obstetrics and Gynecology.Nutrition during pregnancy.National Health Service.Iron.Additional ReadingAcademy of Nutrition and Dietetics: eatright.org.Foods to fight iron deficiency.American Red Cross Blood Servies.Iron rich foods.National Institutes of Health, Office of Dietary Supplements.Iron: Fact sheet for health professionals.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health, Office of Dietary Supplements.Iron: Fact sheet for consumers.National Institutes of Health, National Heart, Lung, and Blood Institute.Iron-deficiency anemia.American Red Cross.Iron-rich foods.National Health Service.Foods to avoid in pregnancy.MedlinePlus.Iron deficiency anemia.American College of Obstetrics and Gynecology.Nutrition during pregnancy.National Health Service.Iron.
National Institutes of Health, Office of Dietary Supplements.Iron: Fact sheet for consumers.
National Institutes of Health, National Heart, Lung, and Blood Institute.Iron-deficiency anemia.
American Red Cross.Iron-rich foods.
National Health Service.Foods to avoid in pregnancy.
MedlinePlus.Iron deficiency anemia.
American College of Obstetrics and Gynecology.Nutrition during pregnancy.
National Health Service.Iron.
Academy of Nutrition and Dietetics: eatright.org.Foods to fight iron deficiency.American Red Cross Blood Servies.Iron rich foods.National Institutes of Health, Office of Dietary Supplements.Iron: Fact sheet for health professionals.
Academy of Nutrition and Dietetics: eatright.org.Foods to fight iron deficiency.
American Red Cross Blood Servies.Iron rich foods.
National Institutes of Health, Office of Dietary Supplements.Iron: Fact sheet for health professionals.
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