Which Foods are High in Iron?

By SamK on February 28, 2020
Category(s)
Food and Recipes
Topic(s)
Nutrition
Which Foods are High in Iron (Iron-Rich Foods)?

Iron is an important nutrient, which is needed for many functions of the body, such as making hemoglobin in red blood cells. Our body can store iron but cannot make it. The only way to get iron is from Iron-rich foods.

Animal-based Iron Sources:

  • Liver (chicken, goat, lamb)
  • Sardines
  • Kangaroo Meat
  • Beef
  • Lamb and Goat Meat
  • Chicken Eggs
  • Duck Meat
  • Canned Salmon.

Plant-based Iron Sources:

  • Legumes (lentils, beans and chickpeas)
  • Firm Tofu
  • Tempe
  • Pumpkin seeds
  • Sunflower seeds
  • Nuts like Cashews and Almonds
  • Oats or Muesli
  • Wholemeal Bread
  • Brown Rice
  • Amaranth
  • Quinoa
  • Dried Apricots
  • Vegetables such as Kale, Broccoli, Spinach and Green Peas.