Iron is an essential mineral for our body functions. Especially, It is important for our red blood cells that carry oxygen to our body parts.
The recommended daily intake of iron varies from 0.27 mg to 27 mg based on a person’s age and gender (1).
An adult needs 18 mg of iron per day and 27 mg of iron per day during pregnancy.
Deficiency in iron can cause anemia, fatigue, and weakness. So, It’s necessary to have iron-rich foods in our daily diet.
Iron-Rich Foods List
Here is the list of iron-rich foods that include nuts, vegetables, whole grains, fruits, and meats.
Nuts And Seeds
Almond is a popular nut on the planet. It contains many nutrients including healthy fats, fiber, and protein.
Almonds contain 4.8 mg of iron per 100 grams, which is 26% of the daily value (2).
Cashews are highly nutritious and contain many nutrients. Also, they have a very low glycemic index of 22.
Cashews contain 6.8 mg of iron per 100 grams, which is 38% of the daily value (3).
Walnut is a tasty, nutritious nut. It’s very high in fiber, protein, iron, and calcium.
Walnuts contain 2.91 mg of iron per 100 grams, which is 16% of the daily value (4).
Pistachios are an instant energy booster. They contain a good amount of iron, fiber, calcium, and protein.
Pistachios contain 3.92 mg of iron per 100 grams, which is 21% of the daily value (5).
5. Pumpkin Seeds
Pumpkin seeds are a highly nutritious snack. They are loaded with protein, fiber, and calcium.
Pumpkin seeds contain 9 mg of iron per 100 grams, which is 50% of the daily value (6).
Groundnuts are a tasty and healthy snack. They are also relatively high in protein, fiber, magnesium, and potassium.
Peanuts contain 3.92 mg of iron per 100 grams, which is 25% of the daily value (7).
Vegetables & Lentils
All green leafy vegetables like drumstick leaves, curry leaves, and spinach are very high in iron.
Spinach contains 0.8 mg of iron per 1 cup (30 grams), which is 5% of the daily value (8).
Beetroot is a delicious root vegetable. It is very high in fiber and iron.
Beetroots contain 1.1 mg of iron per 1 cup (136 grams), which is 6% of the daily value (9).
9. Urad Dal (Black Gram)
Urad dal is a highly nutritious lentil. It has plenty of protein, fiber, calcium, and iron.
Black grams contain 7.57 mg of iron per 100 grams, which is 42% of the daily value (10).
10. Chana Dal (Chickpeas)
Chickpeas are incredibly nutritious. Also, they are very high in iron, fiber, and calcium.
Chickpeas contain 4.31 mg of iron per 100 grams, which is 24% of the daily value (11).
11. Moong Dal (Mung Bean)
Moong dal is an excellent source of Iron. Additionally, they are very high in fiber, protein, and minerals.
Moong dal contains 6.7 mg of iron per 100 grams, which is 37% of the daily value (12)
Fruits and Dry Fruits
Raisins are a healthy and tasty snack. They are very high in minerals such as iron, magnesium, calcium, and potassium.
Raisins contain 1.8 mg of iron per 100 grams, which is 10% of the daily value (13).
Dates are a delicious, popular dry fruit. They are relatively high in fiber and vitamins.
Dates contain 1.2 mg of iron per 100 grams, which is 7% of the daily value (14).
Figs are among the tastiest and iron richest fruits. Additionally, they contain a good amount of fiber, protein, and vitamin k.
Figs contain 0.37 mg of iron per 100 grams, which is 2% of the daily value (15).
15. Other Iron-Rich Fruits
Fruits such as watermelon, apple, banana, and pomegranate contain a significant amount of iron.
All of them contain 1% of the daily value per 100 grams.
16. Chicken liver
Chicken and chicken eggs are a rich source of iron and protein. Especially, Chicken liver contains a very good amount of iron.
1 ounce (28 grams) of chicken liver pieces contain 3.3 mg of iron, which is 18% of the daily value (16).
Mutton is one of the popular red meat. It contains plenty of protein, vitamins, and iron.
1 ounce (28 grams) of mutton pieces contain 1.3 mg of iron, which is 7% of the daily value (17).