Sonia
When you think of iron-rich foods, beef might be the first thing that comes to mind, but it is far from your only option. From leafy greens to sweet treats, plenty of foods offer more iron than beef. Here is a list of 20 surprising foods that can boost your iron intake and diversify your diet.
Spinach
You have probably heard the old Popeye cartoons were not just making things up, spinach is genuinely good for you, especially when it comes to iron. One cup of cooked spinach contains about 6.4 mg of iron. That is more than a 3 oz serving of beef, which has about 2.1 mg.
Lentils
Lentils are little powerhouses. A cup of cooked lentils provides about 6.6 mg of iron. They are also packed with protein and fiber, making them a great beef alternative for anyone looking to keep their energy up throughout the day. They cook quicker than most other legumes, so they are perfect for a fast, nutritious meal.
Pumpkin Seeds
Snacking on pumpkin seeds might seem small, but these little guys are a fantastic iron source. Just a 1 oz handful offers about 2.5 mg of iron. They are perfect for munching on the go or sprinkling over your breakfast yogurt or salad to add a bit of crunch and a lot of iron.
Quinoa
Quinoa is often called a superfood for good reason. This grain has about 2.8 mg of iron per cooked cup. It is a complete protein, meaning it provides all nine essential amino acids your body needs. Use it as a base for your meals in place of rice, or try it in stuffed peppers for a filling, iron-rich dish.
Tofu
Tofu is not just for vegetarians! A half-cup serving of tofu can provide about 3.4 mg of iron. It is also a great source of protein and can take on whatever flavors you cook it with. Try marinating it and throwing it on the grill, or add it to your stir-fries for a quick and easy boost of iron.
Chickpeas
Also known as garbanzo beans, chickpeas boast about 4.7 mg of iron per cup cooked. They are incredibly filling and versatile. You can toss them in salads, make a creamy hummus, or roast them for a crunchy snack. They are also great in curries for a flavor-packed, iron-rich meal.
Dark Chocolate
Here is a fun one: dark chocolate. Yes, a small piece can do more than satisfy your sweet tooth; it also provides a good iron boost. An ounce of dark chocolate has about 3.3 mg of iron. It is a tasty, indulgent way to get a bit more iron into your diet. Just make sure it is at least 70% cocoa for maximum benefits.
Blackstrap Molasses
If you have never tried blackstrap molasses, you might be missing out on a fantastic source of iron. Just one tablespoon offers about 3.5 mg of iron. It is a bit bitter, so it is best used in baking or as a sweetener in hearty dishes like baked beans or barbecue sauce.
Oysters
Seafood lovers, rejoice! Oysters are not only delicious but also incredibly high in iron. Six medium oysters can provide about 4.5 mg of iron. They are perfect as an appetizer or a luxurious addition to a pasta dish. In addition, they are a great source of other minerals, including zinc and selenium.
Fortified Cereals
Starting your day with a bowl of fortified cereal can be an easy way to load up on iron. The amount varies by brand, but some cereals can provide up to 18 mg of iron per serving. Check the nutrition label to see just how much iron you are getting, and pick a cereal low in sugar but high in fiber.
Soybeans
Soybeans are another fantastic plant-based source of iron, offering about 8.8 mg per cooked cup. They are also high in protein, which makes them a great meat substitute. You can enjoy them in dishes like edamame, in salads, or use them to make soy milk or tofu.
Cashews
Nuts are great for snacking, and cashews are among the top when it comes to iron content. A 1-ounce serving of cashews provides about 1.9 mg of iron. Cashews also have good amounts of fats and protein. Grab a handful for a snack, or chop them up to sprinkle over a stir-fry or salad.
Sunflower Seeds
Sunflower seeds are more than just a snack at basketball games. These tiny seeds pack about 1.5 mg of iron per ounce. They are also rich in vitamin E and good fats. Add them to your morning oatmeal, sprinkle on top of your salad, or just munch on them to keep your iron levels up.
Liver (Chicken)
While we are discussing alternatives to beef, it is worth noting that chicken liver is an excellent source of iron. A 3.5-ounce serving can contain up to 11 mg of iron, which is significantly higher than the same amount of beef. Chicken liver can be cooked into pates or sautéed with onions for a nutrient-rich meal.
White Beans
White beans, also known as cannellini beans, have about 5.3 mg of iron per cooked cup. They are wonderful in soups, stews, or as a mash for a creamy side dish. High in fiber as well, they help with digestion and prolonged energy release.
Kale
Kale is a powerhouse when it comes to nutrients, including iron. One cup of cooked kale offers about 1.2 mg of iron. It is also loaded with vitamins A, K, and C. Kale can be enjoyed in salads, smoothies, or even baked into crispy chips for a nutritious snack.
Prune Juice
While not everyone’s first choice, prune juice is a hidden gem for iron content. One cup provides about 3 mg of iron. It is also a great source of fiber and can help maintain healthy digestion. Incorporate it into your morning routine or mix it into smoothies for an iron boost.
Sardines
Packed into tiny cans, sardines are surprisingly high in iron, with around 2.4 mg per 3.5-ounce serving. They are also rich in omega-3 fatty acids and vitamin D. Sardines can be enjoyed straight from the can, on toast, or added to salads and even in pasta dishes.
Kidney Beans
Kidney beans are another fantastic legume with high iron content, offering about 3.9 mg per cooked cup. They are also high in protein and fiber, making them a satisfying addition to any meal. Use them in chili, salads, or as a hearty side dish, or cook them for curries.
Dried Apricots
For a sweet treat that boosts your iron intake, turn to dried apricots. About a half-cup serving offers about 1.5 mg of iron. They are also a good source of fiber and antioxidants. Enjoy them as a snack, chop them into oatmeal or yogurt, or use them in baking for a naturally sweet flavor.
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