Unprocessed Foods
High in Iron
Remedy Wellness | remedycharleston.com
Iron comes in two forms: heme iron (from animal sources) is absorbed at 15–35% efficiency. Non-heme iron (from plants) absorbs at 2–20% and is affected by what you eat alongside it. All amounts are for a standard serving, cooked where applicable.
Animal Sources — Heme Iron
Higher absorption, more bioavailable
Clams
3 oz, steamed
24 mg
Chicken liver
3 oz, cooked
11 mg
Beef liver
3 oz, cooked
6.5 mg
Oysters
3 oz, cooked
5.5 mg
Beef (chuck roast)
3 oz, cooked
3.2 mg
Sardines
3.75 oz can, drained
2.7 mg
Lamb (shoulder)
3 oz, cooked
2.5 mg
Turkey, dark meat
3 oz, cooked
2 mg
Shrimp
3 oz, cooked
1.4 mg
Tuna (yellowfin)
3 oz, cooked
1.1 mg
Egg (whole)
1 large
0.9 mg
Plant Sources — Non-Heme Iron
Pair with vitamin C to improve absorption
Lentils
1 cup, cooked
6.6 mg
Kidney beans
1 cup, cooked
5.2 mg
Chickpeas
1 cup, cooked
4.7 mg
Swiss chard
1 cup, cooked
4 mg
Tofu (firm)
½ cup
3.4 mg
Spinach
1 cup, cooked
3.7 mg
Blackstrap molasses
1 tbsp
3.5 mg
Tempeh
½ cup
2.7 mg
Pumpkin seeds
1 oz
2.5 mg
Dried apricots
½ cup
2 mg
Hemp seeds
3 tbsp
2.4 mg
To boost absorption:
- Pair plant iron with vitamin C (citrus, bell pepper, broccoli)
- Combine plant and animal sources in the same meal
- Cook in cast iron — it adds small amounts of iron to food
- Avoid coffee and tea within 1 hour of iron-rich meals
- Calcium supplements and high-calcium foods reduce iron absorption — space them apart