Iron is one of the key microminerals necessary for the proper functioning of the body’s metabolism. Regular consumption of iron-rich foods ensures the transport of oxygen to the tissues and helps the immune system function.
In turn, a lack of iron in the diet leads to the development of anemia and related symptoms, including increased fatigue. What foods contain the most iron? Tables with the level of assimilation can be found below in the material.
Iron – Why is it important?
Iron deficiency leads to a decrease in the level of hemoglobin in the blood, and also reduces the body’s ability to dispose of toxins. The use of products containing iron is recommended both during recovery after surgery and in the presence of bleeding (including menstruation).
First of all, iron-rich foods are good for men because they can increase testosterone levels. Also, iron is critically important for pregnant women – the recommended daily allowances take into account both the needs of the mother and the child.
The role is also played by the fact that the use of iron-rich foods normalizes metabolism, positively affecting the absorption of various nutrients. In particular, cholesterol utilization mechanisms are improved, which is beneficial for the health of the cardiovascular system.
Iron deficiency symptoms
Insufficient intake of iron from food is a typical phenomenon. Deficiency symptoms are reduced attention, fatigue, shortness of breath, rapid heartbeat, and tinnitus during physical exertion. The quality of hair, skin, and nails also deteriorates.
However, iron-rich foods (especially supplements) should be consumed with caution. The mineral can accumulate in the body, leading to intoxication. Symptoms of anemia may appear not at all due to a lack of iron in the diet, but if there are problems with its absorption and with internal bleeding.
Recommended iron intake:
- For men: 8 – 11 mg per day
- For women: 10 – 18 mg per day
- For pregnant women: 20 – 27 mg per day
- For children under 13: 7 – 10 mg per day
- For teenagers: 11 mg for boys, 15 mg for girls
Iron content in foods
The liver is the best food, the most rich in iron with a high level of absorption. Since it is the liver that cleans the blood, the micromineral accumulates in its tissues. The heme iron contained in the liver is characterized by high bioavailability and the maximum level of assimilation (about 20%).
Iron-rich animal products:
1. Clams and oysters – up to 30mg per 100g
- Mussels, oysters, shrimp, clams, and other seafood are leaders in iron content. One small portion is enough to cover the daily requirement for an important micromineral. However, in addition to the advantages, seafood can also have disadvantages – for example, the ability to cause food allergies and the presence of heavy metals in them.
2. Liver – 9 to 20mg per 100g
- Most iron is found in pork liver – about 20 mg per 100 g, slightly less in beef – 17 mg, and in chicken – only 9 mg. Among other things, the liver contains vitamins A and D, which are important for the functioning of metabolism, as well as B vitamins. The minus of the liver may be high cholesterol. Other by-products (lungs, heart) contain about 5-10 mg of iron.
3. Egg yolk – 5 to 7mg per 100g
- Despite the fact that chicken eggs contain a significant amount of iron, to cover the daily allowance, you will have to eat about 20 eggs per day. This figure implies the content of the micromineral in the yolk – and it accounts for only a third of the weight of the egg. In other words, 100 g of yolks is about 5-6 fairly large eggs.
4. Red meat – 2 to 4mg per 100g
- Note that the amount of iron even in the best red meat is not as high as is commonly believed. Beef tenderloin contains about 4 mg of iron per 100 g – to cover the daily allowance, you need to eat 300-500 g. Dark chicken meat and pork contain almost half as much iron, and chicken breast contains even less.
Plant sources
Recall that the iron contained in plant foods is non-heme and is absorbed worse than heme iron from animal products. Spirulina and other algae growing in salt water are the champions in the amount of plant iron. There is also a lot of iron in legumes.
Plants containing iron:
1. Spirulina and other algae – 16 to 20mg per 100g
- Spirulina is rightly considered a superfood – a food product with an extremely high amount of beneficial nutrients. In addition to the high content of iron, it is rich in iodine, riboflavin, and thiamine. However, other algae (including seaweed) are similar in both composition and health-promoting mineral content.
2. Legumes – 8 to 15mg per 100g
- First of all, we are talking about lentils, which contain about 12 mg of iron per 100 g of dry cereal. In addition, iron is found in large quantities in white beans – about 8-10 mg. Soy, a legume, is also rich in iron, up to 10 mg per 100 g of fresh beans. At the same time, textured soy protein (“soy meat”) and tofu can contain up to 10-15 mg of the mineral.
3. Wheat bran – 10 to 12mg per 100g
- According to its structure, wheat bran is a shell of wheat grain. They contain not only important fiber for digestion and metabolism but also many different microminerals. Bran is rich in both iron and magnesium, necessary for the functioning of the nervous system.
4. Quinoa and buckwheat – 7 to 8mg per 100g
- Green buckwheat and quinoa are plant seeds, not cereals. They do not contain gluten (it is a component of wheat protein), are characterized by a high percentage of fiber in the composition, and also have a complete set of essential amino acids.
5. Nuts and seeds – 5 to 7mg per 100g
- Most iron is found in cashew nuts – up to 7 mg per 100 g of nuts. In chia seeds – 6 mg, in peanuts – about 5 mg. Other nuts and seeds have a slightly lower amount – but, in the end, the figure always depends on the growing conditions of the plant, and not on tabular standards.
6. Dark chocolate – 5mg per 100g
- Bitter chocolate, made from real cocoa beans, contains quite a lot of iron in its composition. The reason is simple – cocoa beans are a legume. However, other types of chocolate (especially milk and white) are made from completely different ingredients.
7. Oatmeal – 2 to 3mg per 100g
- A large serving of oatmeal contains approximately 2 mg of iron, about 20% of the daily value. In addition, oatmeal contains a rare type of fiber that has prebiotic properties and serves as food for beneficial bacteria in the gut. Which, again, improves the functioning of the metabolism.
8. Spinach and green vegetables – 1 to 3mg per 100g
- Despite the fact that many sites rank spinach among the leaders in iron content, 100 g of fresh leaves contain only 2.7 mg of the trace element. In fact, to cover the daily allowance, you will have to eat more than half a kilogram of spinach – given the small weight of the leaves, this is an extremely large amount.
Iron absorption problems
Iron absorption can be hindered (or aided) by combinations with about 20 different nutrients. First of all, we are talking about alcohol, calcium, and casein, as well as various acids (ascorbic, citric, fetinic, lactic) and tannins.
In particular, tannins are found in foods such as dark chocolate, grapes, red wine, and tea. Substances react with iron, literally neutralizing it. That is why, in most cases, iron from food has a rather low level of absorption.
Research suggests that the body is able to absorb 14-20% of iron from animal sources (especially when combined with vitamin C) and only 5-12% from plant sources. Despite this, the above daily intakes already take into account the low level of absorption of the mineral.
Antinutrients in legumes
“Antinutrients” are food ingredients that impair the absorption of certain vitamins and minerals. For example, all legumes contain phytic acid – its regular and excessive use negatively affects the absorption of iron, zinc, calcium, and phosphorus. To reduce the amount of phytic acid before cooking, it is recommended to soak the beans in water, and then rinse thoroughly.
Vitamin A deficiency and iron absorption
Vitamin A is needed by skin tissues and mucous membranes to maintain health and regenerate after damage. A deficiency of this vitamin interferes with the absorption of iron from food and accelerates the development of iron deficiency anemia. Insufficient intake of foods containing vitamin A is especially dangerous for pregnant women since retinol is responsible for the nutrition of the fetus.
How to increase iron in the bloodstream?
If you have noticed symptoms of iron deficiency in yourself (permanent dizziness, exfoliating nails, and cracking skin on your hands), first of all, try to eat natural foods rich in this trace element. Dietary supplements and other preparations with iron should be used as prescribed by a doctor and based on a blood test.
Remember that iron tends to accumulate in the body, leading to intoxication. Even if you notice symptoms of anemia in yourself, its causes may not be a lack of a trace element at all – in which case taking iron supplements will only hurt. A role may also be played by the fact that the mineral is lost as a result of internal bleeding, or due to other diseases.
Iron absorption level table
| Food | Iron Content (mg) | % of Assimilation |
| Dried mushrooms | 35.0 | |
| Shellfish | 20.0 | |
| Sea kale | 16.0 | |
| Cocoa powder | 14.8 | 2 – 3% |
| Lentils | 10 – 12 | |
| Pork liver | 12.6 | 12 – 16% |
| Rose hip | 11.5 | |
| Wheat bran | 10.7 | |
| Soy | 10 | |
| Beef liver | 7.0 – 9.0 | 12 – 16% |
| White beans | 8 – 10 | |
| Peas | 6.8 | 2 – 3% |
| Buckwheat | 6.7 – 7.8 | |
| Oatmeal | 7.8 | |
| Cashew nuts | 7.0 | |
| Beef kidneys | 5.9 | 12 – 16% |
| Beans | 5.9 | 2 – 3% |
| Mushrooms (fresh) | 5.2 | |
| Dark chocolate | 5.0 | 2 – 3% |
| Peanuts | 5.0 | |
| Beef heart | 4.7 | 12 – 16% |
| Rabbit meat | 4.4 | |
| Peaches | 4.1 | |
| Turkey meat | 4.0 | |
| Pigs heart | 4.0 | 12 – 16% |
| Beef tongue | 4.0 – 5.0 | 12 – 16% |
| Oat groats | 3.9 | |
| Rye bread | 3.9 | |
| Dried apricots | 3.2 | 2 – 3% |
| Raisins | 3.0 | 2 – 3% |
| Prunes | 3.0 | 2 – 3% |
| Hazelnut | 3.0 | |
| Chicken meat | 3.0 | |
| Beef | 2.9 | |
| Spinach | 2.7 | 1% |
| Eggs | 2.5 | 2 – 3% |
| Mackerel | 2.3 | 9 – 11% |
| Walnuts | 2.3 | |
| Pear | 2.2 | 2 – 3% |
| Apples | 2.2 | 2 – 3% |
| Pork | 1.9 | |
| Cod liver | 1.9 | 9 – 11% |
| Beet | 1.4 | |
| Cauliflower | 1.4 | |
| Carrots | 1.2 |
Iron is a micromineral that the body needs to produce hemoglobin and transport oxygen to tissues. It must be supplied with food since it cannot be synthesized by the body. Foods high in iron are seafood, seaweed, and animal liver.