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

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

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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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