Iron Rich Foods List

If iron is your target mineral, you will find the list of iron rich foods very useful. Iron rich foods are the best long-term solution to avoid iron deficiency.

Please know that women have a higher daily intake : 18mg/day.

Whereas men have 8mg/day.

Within both genders, vegans, vegetarians, pregnant women, women in child-bearing age and athletes are specially prone to being iron deficient.

 

If you have any medical condition, you already know your personal requirements and needs.

I hope you find this table useful when planning your diet and meals, I certainly did.

I found this list in a book called: The Vegan Sourcebook by Joanne Stepaniak, and though it’s a great work to share and help my fellow vegans. The nutrition part of the book is written by Virginia Messina.

 

Hope this helps,

Katya

 

8 thoughts on “Iron Rich Foods List”

  1. This list is extremely helpful! I eat a lot of the stuff mentioned here; Like oatmeal, several of the veggies mentioned and fruits. I might actually start eating sea vegetables from time to time. I didn’t realize how high in iron dulse and kelp is.

    Way too many people don’t get enough iron in their diet, so hopefully they find this list and start eating at least some of these foods.

    Reply
    • Hi Nate, I didn’t know about dulse either and was surprised how rich sea greens are with iron. It’s always good to eat a wide variety of fruits and veggies – different colors in produce mean different vitamins and minerals that our body can’t get on it’s own.

      Best,

      Katya

      Reply
  2. Wow, thank you for a great list of Iron Rich food. When I was a kid, I had anemia. I was always, tired and pale. I was asked to always take my veggies, I remember my mom putting a lot of squash on my every meal. Then I would have avocado shake as an afternoon snack. My son was also diagnosed with iron deficiency. Aside from his daily dose of Iberet, I would also mash iron enriched veggies on his meal. Probably the reason why he’s okay eating greens. Have a great day!

    Reply
    • Hi MissusB, I’m glad to hear about the greens loving kids 🙂

      I hope this list will help you keep your son healthy. As far as I’m aware, Iberet is a medically prescribed supplement and not over the counter. What’s the dose of his tablets? And did avocado shake help?

      Best,

      Katya

      Reply
  3. Hi, Katya.
    Thanks for the list of Iron Rich foods and showing the importance of Iron for our body.
    You have shown that 04 types of seafood have maximum Iron content, i.e., above 20mg and Kelp is having even 42mg iron in ½ cup cooked. Do you suggest to take Kelp Capsules for Iron deficiency or regular intake through routine food?
    Warm Regards,
    Gaurav Gaur

    Reply
    • Hi Guarav, seafood greens are the best source of plant sourced iron. To answer your question, I’d suggest to have with with your food and not capsules.

      There’re many safe iron supplements, such as Kelp capsules but I believe it’s best if the iron comes from original forms.

      Hope this helps,

      Katya

      Reply
  4. I found this article to be very helpful! The topic of iron rich foods is very interesting. I feel the average person probably doesn’t get enough of it unless they take their vitamins everyday. The table has many great choices to start a much more healthier diet for anyone. So what are some side effects of intaking too much iron? 

    Reply
    • Hi Alex, men are usually good on iron. Women on the other hand are more prone to be deficient. You can read more about iron deficiency here.

      If you get iron from food only and don’t take supplements you don’t have to fear of intaking to much of it. Although, surplus of iron is more common in Scandinavian countries.

      If you take too much iron you’ll have stomach ache, feel sick and want to vomit and have fever. If you’d take to much iron for a long periods of time, it could damage your liver and brain – that’s why, always consult with your doctor.

      Best,

      Katya

      Reply

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