12 Foods That Are High in Iron

Iron is a vital mineral required for many bodily functions, from producing hemoglobin in red blood cells, which transports oxygen, to supporting energy production, DNA synthesis, immune function, and body temperature regulation. Without sufficient iron, you may experience symptoms like fatigue, weakness, or shortness of breath. To ensure you're getting enough iron, incorporate these 12 iron-rich foods into your diet.

1. Beans and Bean Products

Beans and other legumes that are not only excellent sources of iron but are also packed with protein, fiber, folate, and magnesium, making them highly nutritious and versatile.

• Types of Beans: Black beans, chickpeas (garbanzo beans), kidney beans, and pinto beans are among the highest in iron. For instance:

  • 1 cup of cooked black beans: ~7 mg of iron

  • 1 cup of cooked chickpeas: ~10 mg of iron

  • 1 cup of cooked kidney beans: ~8 mg of iron

  • 1 cup of cooked pinto beans: ~6 mg of iron

• Cooking Tip: Try using these beans in soups, stews, or salads for a flavorful iron boost. Soaking and cooking beans properly can also help enhance iron absorption and reduce anti-nutrients like phytic acid.

2. Lentils and Split Peas

Lentils and dried split peas are part of the legume family and a reliable iron source, though slightly lower than beans. Consuming split peas offers various dietary benefits, including being suitable for gluten-free diets and providing a healthy option for many, though some individuals may have allergies. Cooked split peas contain essential nutrients, including calories, protein, fiber, and carbohydrates, making them beneficial for individuals managing dietary needs, such as those with diabetes due to their low-glycemic nature. Green split peas are sweeter and provide a rich source of dietary fiber and protein, making them an excellent ingredient for soups and various dishes. Yellow split peas have anti-inflammatory and antioxidant properties, which may help reduce cardiovascular disease risks.

• Iron Content: 1 cup of cooked lentils contains about 4 mg of iron, and 1 cup of cooked split peas provides about 8 mg.

• Recipe Ideas: Lentils and split peas work well in hearty soups, curries, and veggie burgers. Their high fiber content aids digestion and helps stabilize blood sugar levels.

3. Cashews

Cashews offer a good amount of iron along with rich source of healthy fats and other beneficial nutrients like copper, magnesium, and manganese.

• Iron Content: About 3 mg per ounce (roughly 23 whole cashews).

• Health Benefits: Cashews are high in unsaturated fats, which can help manage cholesterol levels and support heart health.

• Tip: Incorporate cashews in moderation to avoid excessive calorie intake and consider using them as a topping for salads, blending them into smoothies, or enjoying them as a snack.

4. Dried Apricots

Dried apricots are a concentrated source of iron and other nutrients like vitamin A, fiber, sodium, and potassium.

• Iron Content: About 2.7 mg of iron per half-cup.

• Storage Tips: Dried apricots don’t need refrigeration, making them a convenient snack. Store them in an airtight container to keep them fresh for up to six months.

• Serving Suggestion: Pair dried apricots with nuts for a balanced snack or add them to oatmeal, yogurt, or trail mix for a tasty and nutritious boost.

5. Dark Leafy Greens

Leafy greens like spinach, kale, collard greens, and turnip greens are iron-rich and also high in vitamins A and C, potassium, and calcium. Dried peas, including split peas, are also beneficial for heart health and blood pressure management due to their potential to reduce cholesterol levels and ease of preparation.

• Iron Content: 1 cup of cooked spinach provides about 6 mg of iron.

• Health Benefits: The vitamin C in dark leafy greens helps enhance iron absorption, especially beneficial for those on a plant-based diet. Additionally, split peas, rich in potassium, can help lower blood pressure and improve heart health.

• Recipe Ideas: Add these greens to smoothies, soups, or stews, or serve them as a fresh salad. Try sautéing spinach with garlic and a splash of lemon juice to further enhance iron absorption.

6. Oysters

Oysters are among the richest sources of iron and also contain zinc, vitamin B12, and high-quality protein.

• Iron Content: Six medium oysters provide about 4-5 mg of iron.

• Nutritional Benefits: The zinc and vitamin B12 in oysters are essential for immune function, metabolism, and nervous system health.

• Serving Suggestion: Enjoy oysters raw or cooked, but remember that they’re naturally salty, so there's no need for extra seasoning.

7. Pistachios

Pistachios are not only high in iron but also provide a good amount of protein, fiber, and healthy fats.

• Iron Content: 3 mg of iron per ounce (about 49 pistachios).

• Additional Nutrients: Pistachios are high in vitamin B6 and magnesium, which support heart health and nervous system function.

• Usage Ideas: Snack on pistachios, add them to salads, or blend them into pestos and dips for extra flavor and nutrition.

8. Quinoa

Quinoa is a nutrient-dense grain packed with iron, protein, fiber, folic acid, and essential amino acids, making it an ideal choice for vegetarians and vegans.

• Iron Content: 2.8 mg of iron per cup (cooked).

• Nutritional Benefits: Quinoa is gluten-free and high in magnesium, phosphorus, and folate.

• Cooking Tips: Quinoa cooks quickly and makes an excellent base for salads, bowls, or as a substitute for rice and pasta.

9. Sesame Seeds

Sesame seeds may be small, but they pack a powerful punch when it comes to iron, calcium, magnesium, and zinc.

• Iron Content: 1.3 mg of iron per tablespoon.

• Serving Suggestions: Sprinkle sesame seeds on salads, stir-fries, or baked goods, or use tahini (a paste made from sesame seeds) as a spread or dressing base.

• Health Tip: Toasting sesame seeds can enhance their flavor, making them even more enjoyable in dishes.

10. Seafood – Clams, Mussels, and Squid

Clams, mussels, and squid are iron-rich seafood options that are lower in saturated fat than many other animal protein and fat sources.

• Iron Content: A 3-ounce serving of clams can provide over 23 mg of iron, making it one of the richest sources.

• Additional Nutrients: These seafood options are high in vitamin B12, potassium, and omega-3 fatty acids, which support heart health and brain function.

• Cooking Ideas: Add clams or mussels to pasta dishes, soups, or chowders for a tasty, nutrient-dense meal.

11. Whole Grains

Whole grains are an essential part of a healthy diet, and pairing them with split peas can elevate both the nutritional value and the flavor of your meals. Whole grains like brown rice, quinoa, and whole wheat bread are rich in fiber, vitamins, and minerals, which can help lower cholesterol and reduce the risk of heart disease. When combined with split peas, these grains provide a complete protein, ensuring you get all the essential amino acids your body needs.

• Health Benefits: The fiber content in whole grains can help slow down the digestion of split peas, providing a sustained release of energy and nutrients. This makes them an excellent choice for people with diabetes or those looking to manage their blood sugar levels. Additionally, the combination of whole grains and split peas can help reduce inflammation, improve heart health, and support healthy digestion.

• Recipe Ideas: Try making a hearty split pea soup with whole grain bread, or a refreshing split pea salad with whole grain crackers. You can also add cooked split peas to brown rice or quinoa stir-fries and curries for a nutritious and satisfying meal.

• Cooking Tips: Cooking whole grains with split peas can be done using various methods, including boiling, steaming, or sautéing on medium-high heat. For a convenient and hands-off meal, consider using a slow cooker to prepare a delicious split pea and whole grain stew.

By incorporating whole grains and split peas into your diet, you can enjoy a range of health benefits while savoring delicious and wholesome meals.

12. Fortified Cereals and Grains

Many breakfast cereals and grains are fortified with iron, making them a convenient option, especially for those with dietary restrictions or preferences.

• Iron Content: Varies widely, but some cereals provide up to 18 mg of iron per serving.

• Considerations: Check the label to ensure the cereal isn’t high in added sugars. Look for whole-grain options for added fiber and nutrients.

• Serving Ideas: Pair with vitamin C-rich fruits like strawberries or oranges to enhance iron absorption.

Iron Supplements

If you struggle to meet your daily iron needs through food alone, supplements can be a practical solution, but consult with a healthcare provider before starting.

• Important Tips:

  • Pregnant and breastfeeding women, athletes, and individuals with heavy menstrual periods or certain medical conditions may need higher iron levels.

  • Taking iron supplements with vitamin C can enhance absorption, while calcium supplements should be taken separately to avoid interference with iron absorption.

Final Takeaway: Iron is an essential mineral that plays a vital role in health and energy. Iron deficiency is one of the most common nutritional deficiencies globally, so adding a good source of iron-rich foods to your diet can help support overall wellness. By including a mix of plant and animal sources, you can increase your iron intake and enjoy the wide range of nutrients these foods provide. If you're unsure whether you're getting enough iron, a registered dietitian or healthcare provider can offer personalized advice based on your individual needs.

Health Benefits of Iron

Iron is an essential mineral that plays a crucial role in various bodily functions, including the production of red blood cells, oxygen transport, and energy metabolism. Split peas, which are categorized as mature seeds, cook faster than other legumes and do not require soaking, thus providing convenience in meal preparation. Consuming adequate amounts of iron-rich foods, such as split peas, can provide numerous health benefits. Split peas are also a great source of plant-based protein, making them suitable for vegetarians and vegans and helping to meet daily protein requirements. Here are some key health benefits of iron:

• Reducing the Risk of Anemia: Iron deficiency is a common cause of anemia, a condition characterized by a low red blood cell count. Consuming iron-rich foods like split peas can help prevent anemia and its associated symptoms, such as fatigue, weakness, and shortness of breath.

• Boosting Energy Levels: Iron is essential for energy production. A deficiency can lead to fatigue, lethargy, and decreased productivity. Including iron-rich foods in your diet can help boost energy levels and improve overall physical performance.

• Supporting Immune Function: Iron is necessary for the proper functioning of the immune system. A deficiency can impair immune function, making you more susceptible to infections. Consuming iron-rich foods can help support a healthy immune system.

• Reducing the Risk of Chronic Diseases: Iron deficiency has been linked to an increased risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer. By consuming iron-rich foods like split peas, you can help reduce the risk of these diseases and support overall health.

Maximizing Iron Absorption

To get the most out of the iron in split peas and other iron-rich foods, consider these tips to maximize absorption:

• Consume Vitamin C-Rich Foods: Vitamin C can enhance iron absorption, so pair your iron-rich foods with vitamin C-rich options like citrus fruits, bell peppers, and tomatoes.

• Cook in Cast Iron Cookware: Cooking in cast iron cookware can increase the iron content of your meals, especially when preparing acidic foods like tomatoes.

• Avoid Tea and Coffee with Meals: Polyphenols in tea and coffee can inhibit iron absorption, so it’s best to enjoy these beverages between meals rather than with them.

• Increase Stomach Acid: Stomach acid helps break down iron, making it easier for your body to absorb. Consuming foods that increase stomach acid, such as citrus fruits and vinegar, can enhance iron absorption.

Conclusion

Split peas are a nutrient-dense food that offers numerous health benefits, including high protein content, dietary fiber, and iron. Split peas and green peas both belong to the same Pisum Sativum plant and share many nutritional benefits, making them excellent additions to a healthy diet. Consuming cooked split peas can provide a range of health benefits, from reducing the risk of anemia to supporting immune function. Additionally, there is a distinction between green and yellow peas; yellow peas are milder in taste and contain more starch, highlighting their unique qualities within the legume family. To maximize iron absorption, consume vitamin C-rich foods, cook in cast iron cookware, avoid tea and coffee with meals, and increase stomach acid. By incorporating split peas into your diet and following these tips, you can reap the rewards of this nutritious food and support overall health and well-being.