Iron-rich foods: best sources, smart combos, daily needs

TL;DR:

• Heme iron in meat and seafood absorbs better than plant iron.
  
• Pair plant iron with vitamin C to boost absorption.
  
• Tea, coffee, and calcium can block iron when eaten together.
  
• Adults need 8–18 mg daily, pregnancy needs 27 mg.
  
• Use the food list and checklist to hit your target with real meals.
  

What is iron and why your food choice matters

Iron carries oxygen in blood and supports energy. Your body gets it from food in two forms. Heme iron comes from animal foods. It absorbs well. Non-heme iron comes from plants and fortified foods. It absorbs less, but pairing tricks can lift it.

Common groups at risk include infants, teens, people who menstruate, and those who are pregnant. Vegetarians and vegans can meet needs, but they must plan meals well.

Daily iron needs at a glance

These recommended intakes are per day.

• Adult men 19–50 years: 8 mg
  
• Adult women 19–50 years: 18 mg
  
• Adults 51+ years: 8 mg
  
• Pregnant: 27 mg
  
• Breastfeeding: 9–10 mg
  
• Teens 14–18 years: boys 11 mg, girls 15 mg
  

Vegetarians who avoid meat, poultry, and seafood should aim for about 1.8 times the listed amounts because non-heme iron absorbs less.

Date note: Values current as of 30 September 2025.

Iron-rich foods list you can trust

Numbers vary by variety and cooking method, so treat these as typical values.

Top heme iron sources

• Oysters, cooked, 3 oz: about 7–8 mg
  
• Beef liver, 100 g: about 4.9 mg
  
• Skirt steak, cooked, 100 g: about 5.5 mg
  
• Mussels, 3 oz: about 5–6 mg
  
• Sardines, canned, 100 g: about 2–3 mg
  
• Dark turkey meat, 100 g: about 1.4–2 mg
  

Top plant and fortified sources (non-heme)

• Lentils, cooked, 1 cup: about 6.6 mg
  
• Spinach, cooked, 1/2 cup: about 3.2 mg
  
• Firm tofu, 100 g: about 2.7 mg
  
• Pumpkin seeds, 28–30 g: about 2.3–2.5 mg
  
• White beans, cooked, 1/2–1 cup: 2–6 mg
  
• Iron-fortified breakfast cereal, 1 serving: varies, often 4–18 mg
  
• Chickpeas, cooked, 1 cup: about 4–5 mg
  
• Quinoa, cooked, 1 cup: about 2–3 mg
  
• Dark chocolate, 28 g: about 2–3 mg
  

Quick table: easy meal adds

Make iron easier to absorb

You can double or even triple non-heme iron absorption with smart pairings.

Helpful pairings

• Add vitamin C. Citrus, kiwi, berries, tomatoes, bell peppers, or cabbage.
  
• Combine plants with a small amount of meat or fish. The “meat factor” helps absorption.
  
• Cook beans and greens in cast iron pans to raise iron in the meal.
  

Things that block iron when eaten together

• Tea and coffee with meals. Have them between meals.
  
• Calcium rich dairy or supplements with your iron-rich meal.
  
• Phytates in raw bran and some grains. Soak, sprout, or ferment to reduce them.
  

Simple rule
Put vitamin C or a little seafood or meat on the plate when your main iron comes from plants.

Sample one-day iron menus

These show how to hit targets with simple foods. Adjust portion sizes for energy needs.

Omnivore, 18 mg target

• Breakfast: Fortified oatmeal, 1 serving, with strawberries.
  
• Lunch: Lentil soup, 1 cup, side salad with lemon.
  
• Snack: Pumpkin seeds, small handful.
  
• Dinner: Grilled skirt steak, 100 g, sautéed spinach, 1/2 cup, tomato salad.
  

Vegetarian, 18 mg × 1.8 = 32 mg target

• Breakfast: Fortified cereal with soy milk, orange slices.
  
• Lunch: Tofu and broccoli stir-fry, 150 g tofu, bell peppers.
  
• Snack: Hummus with lemon on whole grain pita.
  
• Dinner: Lentil and tomato dal, 1.5 cups, side of sautéed greens.
  
• Drinks: Coffee or tea between meals, not with them.
  

Pregnancy, 27 mg target

• Breakfast: Fortified cereal, berries, yogurt on the side later in the morning.
  
• Lunch: Lentil salad with cherry tomatoes and parsley.
  
• Snack: Pumpkin seeds and a kiwi.
  
• Dinner: Baked salmon or sardines, 120–150 g, spinach with lemon.
  
• Prenatal vitamin with iron if advised by your clinician.
  

Buying and cooking tips that help

• Check the nutrition facts panel on cereals and plant milks. Choose higher iron options.
  
• Rinse and soak beans before cooking to reduce phytates.
  
• Add an acidic ingredient, like lemon or tomato, to bean dishes.
  
• If you use tea or coffee, leave a 1–2 hour gap around iron-rich meals.
  
• Rotate sources. Shellfish one day, legumes the next, tofu or tempeh after.
  
• For toddlers, choose iron-fortified cereals and well-cooked beans or lentils.
  

Common mistakes to avoid

• Leaning only on spinach. Use beans, tofu, and fortified foods too.
  
• Drinking tea or coffee with your iron-rich meals.
  
• Taking calcium and iron together. Split them across the day.
  
• Ignoring labels on fortified foods. Serving sizes matter.
  
• Self-supplementing high iron without testing. Too much iron can harm.
  

Quick checklist

• Aim for your daily iron target by age and life stage.
  
• Include at least one iron-rich food at each meal.
  
• Add vitamin C when your iron is plant-based.
  
• Keep tea, coffee, and calcium away from iron-rich meals.
  
• Rotate sources across the week.
  
• Talk to a clinician before starting iron pills.
  

Why it matters

Iron deficiency is the most common nutrient gap worldwide. It can drain energy and focus. Smart food choices can prevent it. A few tweaks, like pairing vitamin C with legumes and timing coffee, can unlock more iron from the foods you already eat.

Sources:

• NIH Office of Dietary Supplements, Iron Fact Sheet for Consumers, https://ods.od.nih.gov/factsheets/Iron-Consumer/, updated 17 Aug 2023, accessed 30 Sep 2025.
  
• NIH Office of Dietary Supplements, Iron Fact Sheet for Health Professionals, https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/, updated 4 Sep 2025, accessed 30 Sep 2025.
  
• USDA FoodData Central via MyFoodData, Iron values for oysters, beef liver, spinach, tofu, lentils, and pumpkin seeds, key pages: https://tools.myfooddata.com/nutrition-facts/168463/wt1, https://tools.myfooddata.com/nutrition-comparison/169451-168625-169449/100g-100g-100g, https://tools.myfooddata.com/nutrition-facts/172421/wt1, https://tools.myfooddata.com/recipe-nutrition-calculator/172475/100g/1, https://tools.myfooddata.com/nutrition-facts/170557/wt2, accessed 30 Sep 2025.
  
• U.S. Dietary Guidelines, Food sources of iron list, https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-iron, accessed 30 Sep 2025.
  
• FAO Human Vitamin and Mineral Requirements, Chapter 13 Iron, vitamin C as enhancer of non-heme iron, https://www.fao.org/4/y2809e/y2809e0j.htm, accessed 30 Sep 2025.
  
• StatPearls, Dietary Iron, vitamin C, tea, coffee, calcium, and cast-iron cookware effects on absorption, https://www.ncbi.nlm.nih.gov/books/NBK540969/, updated 2024, accessed 30 Sep 2025.
  
• WHO, Anaemia fact sheet, https://www.who.int/news-room/fact-sheets/detail/anaemia, updated 10 Feb 2025, accessed 30 Sep 2025.