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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