Here’s a handy guide to iron-rich foods, including both meats and plant-based options, so you can boost your energy, support your blood health, and feel fabulous ✨💪
🩸 Iron-Rich Foods: Meats & Vegetables
🍖 Top Iron-Rich Meats (Heme Iron – Easily Absorbed)
(Great for those who eat animal products)
| Meat Type | Iron per 100g (approx.) |
|---|---|
| Beef liver | 6.2 mg |
| Chicken liver | 9.9 mg |
| Lean ground beef | 2.7 mg |
| Lamb (leg or shoulder) | 2.0–2.7 mg |
| Turkey (dark meat) | 2.3 mg |
| Chicken (dark meat) | 1.1–1.5 mg |
| Canned tuna | 1.0 mg |
| Sardines (in oil) | 2.5 mg |
Note: Heme iron (from animals) is absorbed more efficiently by the body than non-heme iron.
🥦 Top Iron-Rich Vegetables & Plant-Based Foods (Non-Heme Iron)
(Perfect for vegetarians, vegans, or anyone looking to add more plants)
| Plant-Based Food | Iron per 100g (approx.) |
|---|---|
| Cooked spinach | 3.6 mg |
| Cooked lentils | 3.3 mg |
| Cooked chickpeas | 2.9 mg |
| Tofu (firm) | 5.4 mg |
| Pumpkin seeds | 8.8 mg |
| Quinoa (cooked) | 1.5 mg |
| Black beans (cooked) | 2.1 mg |
| Baked potato (with skin) | 1.8 mg |
| Broccoli (cooked) | 1.0 mg |
| Kale (cooked) | 1.0 mg |
🍊 Pro Tips to Boost Iron Absorption:
- Pair non-heme iron foods with vitamin C (like citrus, bell peppers, or tomatoes) to help your body absorb more.
- Avoid tea, coffee, or calcium-rich foods right with iron-rich meals, as they can block absorption.
Would you like a printable chart, a plant-based iron meal plan, or snack ideas high in iron? I’d love to help you make it delicious and easy! 🌿🥩✨
