Foods with iron


Iron is a mineral, an essential micronutrient in a balanced diet, which is involved in the formation of hemoglobin, the protein that allows oxygen to reach each of the cells of our body from the lungs. Luckily, there are many iron-rich foods from which we can get the correct amounts that we need to take in on a daily basis.

foods with iron

Deficiency or low levels of iron can lead to different health problems, including iron deficiency anemia, which manifests itself with various symptoms such as abnormal tiredness, fatigue or frequent headaches.


Among the foods rich in iron for anemia, seafood in general is a natural source of this mineral. It is the example of the bivalves, they are the ones that contribute the most. Clams with 24mg per 100 grams are one of the foods that contain the most iron and, if you prefer cockles , you should know that they store the same amount, as indicated by the Spanish Database of Food Composition (BEDCA) [1] .

We help you include this iron-rich food in your menu with the following easy and delicious recipes:

  • How to steam clams
  • How to make grilled clams
  • how to cook frozen clams

Calf liver

Also the viscera are foods with iron in remarkable quantities. But, in addition to being a good food to combat anemia, a 100-gram beef liver fillet means ingesting 7.2 mg along with a good dose of vitamin B12 , which is important when it comes to taking care of the nervous system and our functions. cerebral.

On the other hand, if you are looking to consume foods with magnesium and iron, for example, beef liver is a very good option: for every 100 grams, you will be consuming another 14 mg of magnesium . It is important that you include this nutrient in your diet, as it regulates muscle function and blood sugar levels.

Red meat

If you were wondering “Which food has the most iron?”, it is essential that you know that red meat, due to its myoglobin content , is a natural source of this nutrient; although it must be remembered that its consumption should always be moderate.

Among the red meats with the highest amount of iron, beef stands out, which, depending on the piece consumed, can provide the body with up to 2.1 mg of iron per 100 grams. As an example, a medallion of delicious sirloin is around 1.7 mg.

Here are a few recipes for you to include this food with iron in your diet in a healthy and pleasant way:

  • How to Cook Mexican Beef / Veal Tacos
  • How to make veal fricassee
  • How to make roast beef cheeks


The mineral that best combats possible anemia is not only found in foods of animal origin. You also have grains, vegetables and nuts that are an excellent source of iron for everyone, including vegetarians and vegans. How to raise iron quickly? Have some pistachios, they are an extraordinary source of minerals: iron (2.2 mg) , phosphorus (390 mg) or calcium (180 mg).


If you were looking for a food rich in iron for anemia, the egg is a very complete option that should not be missing from the set of a balanced diet. Especially if it is its yolk , it contains a high amount of protein of high biological value.

Regarding its contribution of nutrients to combat anemia, taking 100 grams means ingesting the not insignificant amount of 1.9 mg of iron . Therefore, in case you want to include the egg in your menus, we propose different recipes that will make you suck your fingers:

  • How to make Eggs Florentine
  • How to make flamingo eggs
  • How to make eggs rancheros


This aromatic herb, a common seasoning in many recipes, is a little treasure that not only stores a significant amount of iron (7.7 mg/100 grams) in its leaves; but, in addition, vitamin C (190 mg/100 grams) essential to achieve a good absorption of iron by the body.


They are famous for being a powerful food full of good properties due to their high fiber content and also for their richness in terms of minerals, among which iron and magnesium stand out . Taking them frequently (even if you are not Popeye) is an excellent option, especially if you eat them raw, since, once boiled, part of their vitamins and minerals end up in the cooking water (perfect for making a good broth).

We recommend you try the following recipes to enjoy this food with iron in a delicious way:

  • How to make spinach risotto
  • How to make spinach croquettes


Including legumes in the weekly menu, at least in two meals, is a good way to obtain the doses we need of iron for anemia. Although the amounts vary according to the different varieties, lentils and chickpeas provide about 6.8 mg per 100 grams , in addition to fiber and vegetable protein.

Some recipes that can help you benefit from the properties of these foods with iron are:

  • How to make lentils with easy rice
  • How to make chickpea pavement
  • How to make chickpea cream


Sausages, most made from different types of meat or even with ingredients such as blood (as in the case of black pudding) contain significant amounts of iron. Including them in the diet, always in moderate consumption , means ingesting different doses of the mineral.

Cecina, with 9.8 mg, is one of the foods with the most iron within the sausage group, although chorizo ​​(2.1 mg) or Serrano ham (1.7 mg) are also rich sources of iron.


Another of the nuts with iron whose contribution is more than remarkable, in addition to pistachios, are almonds, with 3.5 mg/100 grams . If you want to know how to get your iron up fast, having a handful as a snack is a good healthy formula. In addition, you get other minerals such as: phosphorus, magnesium and potassium.

Here we leave you some options so that you can include this food with iron in your daily diet in an easy and healthy way:

  • How to make almond milk
  • How to toast almonds


Chocolate, in general, is another example that there are no good or bad foods, but that they all have good properties if taken in the right amounts. However, it is preferable that you consume dark chocolate, since it is a healthier option and a source of iron with 1.5 mg / 100 grams .

We recommend trying these healthy chocolate desserts:

  • How to make light brownies
  • How to make chocolate banana oatmeal cookies


To finish our list of foods with iron, it should be noted that cereals are also a source of fiber , vitamins and minerals. Oatmeal is one of the most complete and an ideal food to include in a balanced breakfast. To its multiple benefits we must add the iron content, which reaches 4.7 mg per 100 grams .

Here are some recipe options, you will realize that this iron-rich food is very versatile:

  • How to make oatmeal pancakes
  • How to make Pumpkin Oatmeal Cookies
  • How to make oatmeal porridge


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