Iron is a crucial nutrient necessary for numerous bodily functions. It comes in two forms: heme iron, which is found in animal products, and non-heme iron, which is present in plant foods.

A lack of iron can lead to symptoms such as fatigue, shortness of breath, headaches, irritability, dizziness, and anemia.

The recommended dietary allowance (RDA) for iron varies by age and sex. For individuals assigned male at birth (MAAB), the RDA is approximately 8 mg per day, while for those assigned female at birth (FAAB), it ranges from 18 mg depending on various factors, including menstruation. Children and teenagers may have different requirements based on their growth, and pregnant or breastfeeding individuals typically need between 9 to 27 mg daily.

The following tables highlight plant-based foods that are high in iron, based on the standard 8 mg RDA for adults. It’s important to remember that vegetarians and vegans require 1.8 times more iron (14.4 to 32.4 mg daily) since non-heme iron from plants is not absorbed as efficiently as heme iron from animal sources.

1. Which legumes are highest in iron?

Legumes, such as beans, peas, and lentils, are fantastic sources of iron. Here’s a list of various legumes ranked by their iron content, from lowest to highest:

Food	Iron Content
Tofu	1.5 mg per 100 grams (19% RDA)
Lima beans	4.1 mg per cup cooked (51% RDA)
Black-eyed peas	4.3 mg per cup cooked (53% RDA)
Navy beans	4.3 mg per cup cooked (53% RDA)
Tempeh	4.5 mg per cup (56% RDA)
Chickpeas	4.7 mg per cup cooked (58% RDA)
Red kidney beans	5.2 mg per cup cooked (65% RDA)
Lentils	6.6 mg per cup cooked (82% RDA)
White beans	6.6 mg per cup cooked (82% RDA)
Soybeans	9.9 mg per cup raw (123% RDA)
Natto (fermented soybeans)	15.1 mg per cup cooked (188% RDA)

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2. Which nuts and seeds have the most iron?

Nuts and seeds are another excellent way to boost your iron intake. Here are some of the top contenders:

Food	Iron Content
Macadamia nuts	3.5 mg per cup dry roasted (43% RDA)
Almonds	5.3 mg per cup whole (66% RDA)
Pine nuts	7.5 mg per cup dried (93% RDA)
Cashews	7.8 mg per cup whole (97% RDA)
Flaxseeds	9.6 mg per cup whole (120% RDA)
Pumpkin seeds	11.4 mg per cup dried (140% RDA)
Sesame seeds	21 mg per cup dried (262% RDA); 1.3 mg per 2 tablespoons of tahini (16% RDA)

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3. Which vegetables are high in iron?

Vegetables can actually have higher iron levels than some meats, though their non-heme iron is less readily absorbed. To enhance absorption, cook them and pair them with vitamin C-rich foods. Here are some iron-rich vegetables:

Food	Iron Content
Broccoli	1 mg per cup chopped, cooked (12% RDA)
Oyster mushrooms	1.1 mg per cup raw (13% RDA)
Brussels sprouts	1.8 mg per cup cooked (22% RDA)
Potatoes	1.9 mg per large unpeeled potato (23% RDA)
Tomato paste	2 mg per 1/4 cup (25% RDA)
Sweet potatoes	2.2 mg per large peeled sweet potato (27% RDA)
Sun-dried tomatoes	2.5 mg per half cup (31% RDA)
Beet greens	2.7 mg per cup cooked (33% RDA)
White mushrooms	2.7 mg per cup cooked (33% RDA)
Swiss chard	3.9 mg per cup cooked (48% RDA)
Palm hearts	4.6 mg per cup canned (57% RDA)
Spinach	5.7 mg per cup cooked (71% RDA)

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4. Which fruits contain the most iron?

While fruits aren’t typically the go-to for iron, some varieties pack a surprising punch. Here are the best fruit sources:

Food	Iron Content
Mulberries	2.6 mg per cup (32% RDA)
Prune juice	2.9 mg per cup (36% RDA)
Black olives	8.5 mg per cup raw (100% RDA)

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5. Which whole grains are high in iron?

Whole grains offer numerous health benefits, often containing more iron than refined grains. Here are some high-iron whole grains:

Food	Iron Content
Oats	1.2 mg per cup cooked (15% RDA)
Quinoa	2.8 mg per cup cooked (35% RDA)
Spelt	3.7 mg per 100 g flour (46% RDA)
Amaranth	5.2 mg per cup cooked (65% RDA)
Cheerios cereal	8.1 mg per cup (100% RDA)
Special K cereal	8.7 mg per cup (108% RDA)

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6. What other foods are high in iron?

Certain foods that don’t fit neatly into other categories still provide substantial amounts of iron. Adding these to your diet can help you meet your daily needs:

Food	Iron Content
Dried thyme	1.2 mg per teaspoon dried (15% RDA)
Blackstrap molasses	1.9 mg per 2 tablespoons (23% RDA)
Dark chocolate	3.4 mg per ounce (42% RDA)
Canned coconut milk	7.5 mg per cup (93% RDA)

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How can I increase iron absorption from plant foods?

Boosting your body’s ability to absorb non-heme iron can be achieved with a few simple strategies:

• Pair with Vitamin C: Eating vitamin C-rich foods alongside non-heme iron sources can enhance absorption.
• Limit coffee and tea during meals: These beverages can hinder iron absorption.
• Soak, sprout, and ferment: These methods can reduce phytates in grains and legumes, improving iron absorption.
• Cook with cast iron: Using cast iron cookware can increase the iron content of your meals.
• Include lysine-rich foods: Foods like legumes and quinoa, which are rich in lysine, may further enhance iron absorption.

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Frequently Asked Questions

What food is highest in iron?
According to the Dietary Guidelines of America, iron-fortified whole grain cereals are the richest source, offering about 16.2 mg per standard serving.

What are the top 10 foods highest in iron?
The following foods are recognized as having the highest iron concentrations:

1. Fortified whole grain, wheat, oat, and bran cereals
2. Oysters
3. Mussels
4. Duck breast
5. Turkey eggs
6. Bison
7. Duck eggs
8. Beef
9. Canned sardines
10. Crab

Remember, the definition of iron-rich foods can vary based on serving sizes and preparation methods.

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The Bottom Line

Iron is a vital nutrient found in a wide range of foods, including many plant-based options. The foods highlighted here not only supply iron but also offer an array of other nutrients and beneficial compounds. By incorporating these into your diet, you can meet your iron needs while promoting overall health and wellness.