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

Iron in 100g: 23mg

264% men’s RDA;

155% women’s RDA

2. Dark chocolate

Chocolate © iStock

Iron in 100g: 17mg

195% men’s RDA;

114% women’s RDA

3. Pumpkin seeds

Pumpkin seeds © iStock

Iron in 100g: 15mg

172% men’s RDA;

101% women’s RDA

4. Oysters

Oysters © iStock

Iron in 100g: 9.2mg

106% men’s RDA;

62% women’s RDA

5. Cashew nuts

Cashew nuts © iStock

Iron in 100g: 6.1mg

70% men’s RDA;

41% women’s RDA

6. Beef

Beef © iStock

Iron in 100g: 3.8mg

43% men’s RDA;

26% women’s RDA

7. Lentils

Lentils © iStock

Iron in 100g: 3.7mg

42% men’s RDA;

25% women’s RDA

8. Spinach

Spinach © Getty Images

Iron in 100g: 3.6mg

41% men’s RDA;

24% women’s RDA

9. Tofu

Tofu © iStock

Iron in 100g: 2.7mg

31% men’s RDA;

18% women’s RDA

10. Quinoa

Quinoa © iStock

Iron in 100g: 1.5mg

17% men’s RDA;

10% women’s RDA

Subscribe to BBC Focus magazine for fascinating new Q&As every month and follow @sciencefocusQA on Twitter for your daily dose of fun science facts.

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

© Getty Images