Top 10 Foods Highest in Iron
Iron is an essential mineral used to transport oxygen to all parts of our body. A deficiency in iron causes anemia and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interfere with metabolism causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, are considered safe and healthy. The current recommended daily allowance for iron is 18 milligrams (mg). Iron supplements are also available.
1: Dried Herbs
Long used for medicinal purposes, herbs are packed with nutrients and iron is no exception. Dried Thyme contains the most with 124mg per 100g serving, or 687% of the RDA. It is followed by Dried Parsley (544% RDA), Dried Spearmint (486% RDA), Dried Marjoram (460% RDA), Cumin Seed (369% RDA), Dried Dill (271%RDA), Dried Oregano (244% RDA), Bay Leaf (239% RDA), Dried Coriander (236% RDA), Dried Basil (233% RDA), Ground Tumeric (230% RDA), Ground Savory (210% RDA), Anise Seed (205% RDA), Fenugreek Seed (186% RDA), Dried Terragon (179% RDA), Dried Chervil (179% RDA), Dried Rosemary (163% RDA), and Black Pepper (160% RDA).
Long used for medicinal purposes, herbs are packed with nutrients and iron is no exception. Dried Thyme contains the most with 124mg per 100g serving, or 687% of the RDA. It is followed by Dried Parsley (544% RDA), Dried Spearmint (486% RDA), Dried Marjoram (460% RDA), Cumin Seed (369% RDA), Dried Dill (271%RDA), Dried Oregano (244% RDA), Bay Leaf (239% RDA), Dried Coriander (236% RDA), Dried Basil (233% RDA), Ground Tumeric (230% RDA), Ground Savory (210% RDA), Anise Seed (205% RDA), Fenugreek Seed (186% RDA), Dried Terragon (179% RDA), Dried Chervil (179% RDA), Dried Rosemary (163% RDA), and Black Pepper (160% RDA).
2: Cocoa Powder and Chocolate
Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. In the case of iron it is pure cocoa powder without any cocoa fat, milk, or sugar that provides the most iron with 36mg in a 100g serving, or 200% of the RDA. Unsweetened baking chocolate provides 17.4mg/100g (97% RDA), and most sweetened milk chocolates will provide around 2.35mg/100g (13% RDA).
Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. In the case of iron it is pure cocoa powder without any cocoa fat, milk, or sugar that provides the most iron with 36mg in a 100g serving, or 200% of the RDA. Unsweetened baking chocolate provides 17.4mg/100g (97% RDA), and most sweetened milk chocolates will provide around 2.35mg/100g (13% RDA).
3: Liver
Liver is a vitamin rich food, and it is packed with iron. In the early 1900s liver was prescribed as a cure for anemia, and as a supplement for pregnant ladies. Duck liver (Foie gras) provides the most iron with 30.53mg per 100g serving, or 170% RDA. It is followed by pork liver which contains 17.92mg (100% RDA), Chicken Liver (72% RDA), Turkey Liver (67% RDA), Lamb Liver (57% RDA), and Beef Liver (36% RDA).
Liver is a vitamin rich food, and it is packed with iron. In the early 1900s liver was prescribed as a cure for anemia, and as a supplement for pregnant ladies. Duck liver (Foie gras) provides the most iron with 30.53mg per 100g serving, or 170% RDA. It is followed by pork liver which contains 17.92mg (100% RDA), Chicken Liver (72% RDA), Turkey Liver (67% RDA), Lamb Liver (57% RDA), and Beef Liver (36% RDA).
4: Clams, Oysters, and Mussels
Shellfish can be eaten raw, baked, steamed, fried, or made into chowder. Clams provide the most iron with 27.96mg per 100g serving, accounting for 155% of the RDA. Oysters provide 12mg/100g (67% RDA), and mussels provide 6.72mg/100g or 37% RDA.
Shellfish can be eaten raw, baked, steamed, fried, or made into chowder. Clams provide the most iron with 27.96mg per 100g serving, accounting for 155% of the RDA. Oysters provide 12mg/100g (67% RDA), and mussels provide 6.72mg/100g or 37% RDA.
5: Soybeans
Always popular in East Asia, soy is now also a common food in the U.S. Raw soybeans provide the most iron with 15.7mg per 100g serving (87%RDA). Cooked soybeans (also called Edamame) will provide 2.27mg/100g serving (13% RDA), and finally, most varieties of Tofu will provide around 9% of the RDA for iron.
Always popular in East Asia, soy is now also a common food in the U.S. Raw soybeans provide the most iron with 15.7mg per 100g serving (87%RDA). Cooked soybeans (also called Edamame) will provide 2.27mg/100g serving (13% RDA), and finally, most varieties of Tofu will provide around 9% of the RDA for iron.
6: Roasted Pumpkin and Squash Seeds
A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 14.97mg of iron per 100g serving (83% RDA). If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside.
A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 14.97mg of iron per 100g serving (83% RDA). If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside.
7: Sesame Butter (Tahini) and Seeds
Sesame butter, also called Tahini, is a common ingredient in the Mediterranean dish, Hummus. Toasted Sesame seeds provide 14.76mg of iron per 100g serving, which is 82% of the RDA. Sesame Butter provides 8.95mg of iron (50% RDA).
Sesame butter, also called Tahini, is a common ingredient in the Mediterranean dish, Hummus. Toasted Sesame seeds provide 14.76mg of iron per 100g serving, which is 82% of the RDA. Sesame Butter provides 8.95mg of iron (50% RDA).
#8: Caviar (Fish Eggs)
Caviar is most often eaten as hors d'oeuvres, garnishes, or spreads, and is more affordable than people think. 100 grams of Caviar will provide 11.88mg of iron, or 66% of the RDA.
Caviar is most often eaten as hors d'oeuvres, garnishes, or spreads, and is more affordable than people think. 100 grams of Caviar will provide 11.88mg of iron, or 66% of the RDA.
9: Sun Dried Tomatoes
Sun Dried Tomatoes are delicious in a sandwich or as an ingredient in pasta sauce. 100 grams (about 2 cups) will provide 9.09mg or 51% of the RDA.
Sun Dried Tomatoes are delicious in a sandwich or as an ingredient in pasta sauce. 100 grams (about 2 cups) will provide 9.09mg or 51% of the RDA.
10: Kidney Beans
Kidney Beans are an excellent source of protein for vegetarians and are also a good source of iron. Raw royal red kidney beans provide the most iron with 8.7mg per 100g serving (48% RDA), cooked beans provide much less at 16% the RDA, and most common types of Kidney Beans cooked provide around 12% of the RDA.
Kidney Beans are an excellent source of protein for vegetarians and are also a good source of iron. Raw royal red kidney beans provide the most iron with 8.7mg per 100g serving (48% RDA), cooked beans provide much less at 16% the RDA, and most common types of Kidney Beans cooked provide around 12% of the RDA.
