
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

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

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

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

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

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

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

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

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

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

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