What foods are high in iron?

Bottom lineIron-rich foods split into heme iron from animals - red meat, liver, poultry, fish, and shellfish like clams and oysters, which absorb easily - and non-heme iron from plants: lentils, beans, tofu, spinach, pumpkin seeds, fortified cereals, and dried apricots. Plant iron absorbs less efficiently, so pair it with vitamin C and keep coffee, tea, and calcium away from iron meals to get the most from it.

The richest iron sources are red meat, liver, and shellfish (heme iron, absorbed easily) plus lentils, beans, tofu, spinach, pumpkin seeds, and fortified cereals (non-heme iron, absorbed less efficiently but plentiful).

Heme iron (from animals, best absorbed)

• Red meat and liver - the richest sources
• Poultry and fish
• Shellfish, especially clams, mussels, and oysters

Your body absorbs heme iron several times more efficiently than plant iron, which is why meat-eaters top up more easily.

Non-heme iron (from plants)

• Lentils, chickpeas, beans, and tofu
• Dark leafy greens like spinach
• Pumpkin seeds and cashews
• Fortified breakfast cereals
• Dried apricots and dark chocolate

Make plant iron count

Non-heme iron is absorbed far better when you pair it with vitamin C - lemon on lentils, peppers in a stir-fry, or orange juice with fortified cereal. At the same time, keep coffee, tea, and calcium away from iron-rich meals, since they block absorption. See what helps your body absorb iron.

If you eat little or no meat and have signs of low iron, it is worth asking your clinician for a blood test rather than relying on diet alone.

Femora helps you track heavy periods, a common reason iron keeps dropping despite a good diet.