Foods High In Iron: Clams, Dark Chocolate, White Beans, And Many ...

Maybe your like

HealthlineSubscribe

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process

The Top 10 Foods High in Iron

Medically reviewed by Gerhard Whitworth, R.N. — Written by Kristeen Cherney — Updated on March 17, 2023

Clams
Cold cereals
Hot cereals
Dark chocolate
White beans
Oysters
Organ meats
Soybeans
Lentils
Spinach
Other sources
Takeaway

You can meet the daily iron requirements by eating plant- and animal-based food sources, along with fortified breakfast cereals. Sources can include spinach, lentils, and clams.

Overview

The human body can’t live without the mineral iron.

For starters, it’s an important component of hemoglobin, the protein that carries the oxygen in your red blood cells (RBC). Without enough iron, you may feel tired and dizzy, and can even develop anemia.

Iron requirements vary by age and gender. The National Institutes of Health (NIH) recommends 8 milligrams (mg) per day for men and 18 mg per day for most adult women. Women who are pregnant should get 27 mg, while women who are over 50 or nursing should get 8 to 9 mg.

There are many ways to meet your daily iron requirements without eating the same foods all the time, so let’s explore your options!

1. Canned clams

Clams are one of the highest ranked food sources for iron.

One hundred grams (g), or about 3.5 ounces (oz) of canned clams from Chicken of the Sea contains a whopping 29.45 mg of iron. The iron content in clams can vary widely by brand, so make sure to check the nutrition label before buying.

Try adding canned clams to your favorite pasta sauces and rice dishes. You can even combine them with shrimp and other seafood favorites.

Buy now: Shop for canned clams.

2. Fortified breakfast cereals

Breakfast cereals are often a main source of iron, but you have to choose the right types. Sugar-laden cereals you might have eaten as a kid aren’t the best choice. The key is to look for a fortified cereal that contains 100 percent of your daily value of iron.

A one-cup serving, or 53 g, of Total Raisin Bran contains 17.35 mg of iron.

Buy now: Shop for cold cereal fortified with iron.

3. Fortified hot cereals

For days when you crave a hot breakfast over cold cereal, fortified hot cereals are a healthy choice. They can contain nearly 11 mg of iron per instant packet, depending on the brand.

While this is a fraction of the amount of iron found in fortified dry cereals, you can still meet your daily iron requirements by eating other sources of iron (such as dried fruit) along with your hot cereal.

Cream of Wheat contains 8.10 mg of iron per packet, while plain instant oats contain 10.55 mg per packet.

Buy now: Shop for fortified hot cereal.

4. Dark chocolate

If you’re a dark chocolate lover, you now have another reason to eat your favorite dessert. Three oz. of dark chocolate — approximately one small bar — can provide anywhere from 5.38 to 10.12 mg of iron.

Make sure you opt for real dark chocolate, which should contain at least 45 percent cacao solids.

Buy now: Shop for dark chocolate.

5. White beans

While all beans offer iron, white beans pack the most. In fact, a one-cup serving contains 7.83 mg of iron. If you don’t have time to sort and soak dry beans, try canned versions — just watch the sodium content.

You can enjoy white beans by themselves, include them on a salad, or add them to stews, soups, and pasta dishes.

Buy now: Shop for white beans.

6. Cooked oysters

Next time you go to your favorite seafood restaurant, consider ordering some oysters. A 3-oz. serving of cooked wild Eastern oysters contains 7.83 mg of iron. A 3-oz. serving of cooked Pacific oysters contains 7.82 mg.

Raw oysters are also packed with nutrients, but cooked oysters are safer.

Buy now: Shop for oysters.

7. Organ meats

While organ meats are often overlooked, they’re a great source of vital nutrients, including iron. The exact amount depends on the type of organ, as well as its source.

Beef liver, for example, has 5.56 mg in a regular 3-oz. serving.

8. Soybeans

Soybeans are an ideal protein source in vegetarian diets, but these nutrient-dense legumes are good for everyone. A half-cup serving contains 4.42 mg of iron.

Try substituting soybeans for meat in main dishes, or add dried versions to salads for an alternative crunch to croutons.

Buy now: Shop for dried soybeans.

9. Lentils

These pulses are relatives of beans, and they’re another valuable source of iron. A half-cup serving contains 3.30 mg. The advantage of using lentils over beans is that they have a faster cooking time.

Next time you’re in the mood for a bowl of soup, whip up this spiced vegan version.

Buy now: Shop for dried lentils. Also shop for canned or jarred lentils.

10. Spinach

Spinach is famous for its vitamin A content, but it’s also a valuable source of iron. A half-cup of it contains 3.21 mg.

If eating raw spinach isn’t your forte, try these recipes for enchiladas, egg bakes, and curry.

Buy now: Shop for spinach.

Other great sources of iron

Other great sources of iron that just missed this top 10 list include:

tofu
sardines
jumbo eggs
cashews
dried fruit, such as apricots

Buy now: Shop for tofu, sardines, jumbo eggs, cashews, and dried fruit.

Determine your iron needs

Knowing the top sources of iron is a good start to obtaining enough of this essential nutrient. However, it’s also important to realize that iron needs can vary. Your needs may be greater than what’s considered normal for your age and gender.

This is especially true if you’re already iron-deficient or are prone to anemia.

Ask your doctor or dietitian for specific iron recommendations if you:

have recently lost a lot of blood
take blood thinners
have a history of kidney disease
are over the age of 65
have heavy menstrual periods

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Basicreport: 08123, Cereals, oats, instant, fortified, plain, prepared with water(boiling water added or microwaved). (2018).https://ndb.nal.usda.gov/ndb/foods/show/08123
Basicreport: 11458, Spinach, cooked, boiled, drained, without salt. (2018).https://ndb.nal.usda.gov/ndb/foods/show/11458
Basicreport: 13326, Beef, variety meats and by-products, liver, cooked, braised.(2018).https://ndb.nal.usda.gov/ndb/foods/show/13326
Basicreport: 15169, Mollusks, oyster, eastern, wild, cooked, moist heat. (2018).https://ndb.nal.usda.gov/ndb/foods/show/15169
Basicreport: 15231, Mollusks, oyster, Pacific, cooked, moist heat. (2018).https://ndb.nal.usda.gov/ndb/foods/show/15231
Basicreport: 16051, Beans, white, mature seeds, canned. (2018).https://ndb.nal.usda.gov/ndb/foods/show/16051
Basicreport: 16070, Lentils, mature seeds, cooked, boiled, without salt. (2018).https://ndb.nal.usda.gov/ndb/foods/show/16070
Basicreport: 16109, Soybeans, mature cooked, boiled, without salt. (2018).https://ndb.nal.usda.gov/ndb/foods/show/16109
Basicreport: 19902, Chocolate, dark, 45- 59% cacao solids. (2018).https://ndb.nal.usda.gov/ndb/foods/show/19902
Basicreport: 19903, Chocolate, dark, 60-69% cacao solids. (2018).https://ndb.nal.usda.gov/ndb/foods/show/19903
Basicreport: 19904, Chocolate, dark, 70-85% cacao solids. (2018).https://ndb.nal.usda.gov/ndb/foods/show/19904
Fullreport (all nutrients): 45009981, Chicken of the Sea, Whole baby clams, UPC:048000000651. (2018).https://ndb.nal.usda.gov/ndb/foods/show/45009981
Fullreport (all nutrients): 45048020, Cream of Wheat, Instant Hot Cereal, Original,UPC: 072400060687. (2018).https://ndb.nal.usda.gov/ndb/foods/show/45048020
Fullreport (all nutrients): 45310809,Total Raisin Bran Cereal, Unprepared, GTIN: 00016000116597. (2018).https://ndb.nal.usda.gov/ndb/foods/show/45310809
Iron. (2018).https://ods.od.nih.gov/factsheets/Iron-HealthProfessional
Iron-richfoods and anemia. (2017).https://my.clevelandclinic.org/health/diseases/14621-anemia--iron-rich-foods
Lai JF, et al. (2009). Inconsistent values for iron contentcomplicate recommending clams as an iron source. DOI:http://doi.org/10.1016/j.jfca.2008.12.003
TotalRaisin Bran Bulkpak Cereal. (n.d.).https://www.generalmillscf.com/products/category/cereal/bulk/total-raisin-bran

Share this article

Medically reviewed by Gerhard Whitworth, R.N. — Written by Kristeen Cherney — Updated on March 17, 2023

Health Conditions

Condition Spotlight

Wellness Topics

Product Reviews

Featured Programs

Featured

Lessons

Newsletters

Lifestyle Quizzes

Health News

This Just In

Top Reads

Video Series

Find Your Bezzy Community

Follow us on social media