Top 10: What are the top foods high in iron? © Getty Images

Top 10: What are the top foods high in iron?

Iron is an essential mineral that helps to make red blood cells, vital for carrying oxygen around the body. Find the best foods for an iron-rich diet here.

1. Liver

Liver © iStock
Liver © iStock

Iron in 100g: 23mg
264% men’s RDA;
155% women’s RDA

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2. Dark chocolate

Chocolate © iStock
Chocolate © iStock

Iron in 100g: 17mg
195% men’s RDA;
114% women’s RDA

3. Pumpkin seeds

Pumpkin seeds © iStock
Pumpkin seeds © iStock

Iron in 100g: 15mg
172% men’s RDA;
101% women’s RDA

4. Oysters

Oysters © iStock
Oysters © iStock

Iron in 100g: 9.2mg
106% men’s RDA;
62% women’s RDA

5. Cashew nuts

Cashew nuts © iStock
Cashew nuts © iStock

Iron in 100g: 6.1mg
70% men’s RDA;
41% women’s RDA

6. Beef

Beef © iStock
Beef © iStock

Iron in 100g: 3.8mg
43% men’s RDA;
26% women’s RDA

7. Lentils

Lentils © iStock
Lentils © iStock

Iron in 100g: 3.7mg
42% men’s RDA;
25% women’s RDA

8. Spinach

Spinach © Getty Images
Spinach © Getty Images

Iron in 100g: 3.6mg
41% men’s RDA;
24% women’s RDA

9. Tofu

Tofu © iStock
Tofu © iStock

Iron in 100g: 2.7mg
31% men’s RDA;
18% women’s RDA

10. Quinoa

Quinoa © iStock
Quinoa © iStock

Iron in 100g: 1.5mg
17% men’s RDA;
10% women’s RDA


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