Iron-Rich Foods: Your Go-To List for Boosting Energy

Looking for foods high in iron to help boost your energy? Discover a go-to list of iron-rich options, including meats, seafood, legumes, spinach, broccoli, and dates, plus the recommended daily amounts.

Okay, so you’re feeling a bit low on energy? Maybe you’ve been feeling tired lately and are wondering if it could be a lack of iron. But where do you find iron in food, right? We’ve got you covered!

That said, let’s take a closer look at iron-rich foods and how they can boost your energy levels.

• Iron-Rich Foods
• Types of Iron
• What Are the Recommended Amounts of Iron?

Iron-Rich Foods

So, where do you find iron? That’s a valid question! Here are some iron-rich foods, both animal and plant-based:

• Liver and Red Meat

Liver is an excellent source of heme iron—it’s packed with it! A serving of beef liver contains around 4.8 milligrams of iron. It’s also a great source of nutrients, vitamins and amino acids.

Now, while liver is rich in Vitamin A it’s recommended that pregnant women limit their intake. Too much Vitamin A can be associated with eye and birth defects.

Lean meats are nutritious! They’re found across various forms of beef, including liver, kidneys, and heart. They’re all excellent sources of iron, protein, B vitamins, niacin, and selenium.

Lean meats are also a great source of choline, an important nutrient for brain and liver health that many people don’t get enough of.

• Red Meat

Don’t like liver? Red meat is another good choice! About 75 grams of red meat has about 2.4 milligrams of iron.

• Spinach

Spinach is a popular plant-based option, and for good reason! It can help you get about 1.4 milligrams of iron. So, it’s a good option if you’re a vegetarian or are just trying to eat fewer animal products. Though, keep in mind, there are other plant-based sources, too, like beans.

• Seafood

Seafood is often overlooked, but it’s one of the best iron-rich foods. And it is also high in nutrients. Um, I mean, shellfish, especially, can be surprisingly high in iron! Oysters for instance are a good source of iron, and shellfish is also a good source of zinc and vitamin B12.

A medium serving of shellfish can contain around 6.3 milligrams of iron, making it a great choice.

• Fish

Fish is a nutritious option, and some types are rich in iron. Tuna, for example, is particularly high in iron. An 85-gram can of tuna contains about 1.4 milligrams of iron which makes up about 8% of your daily needs.

Fish also provides omega-3 fatty acids, which are good for your heart. Omega-3s can boost heart health, improve immunity, and promote healthy growth.

Plus, fish contains other essential nutrients like niacin, selenium and Vitamin B12. Tuna, mackerel, and sardines are great choices to include regularly in your diet.

• Legumes

Many legumes are good sources of iron and are excellent for plant-based eaters. They help meet daily needs while adding nutritional value.

Here are some of the most popular legumes and their iron content:

1. Beans and lentils: A ¾ cup serving provides about 4 milligrams of iron.
2. Soybeans: A ¾ cup serving provides about 6.5 milligrams of iron and is a great source of protein, fiber, and minerals like iron, manganese.
3. Chickpeas: A ¾ cup serving gives you about 2.2 milligrams of iron and they’re high in protein, making them a good choice for vegetarians and easy to add to your diet.

• Lentils

It’s one of the legumes, but we mention it separately because it’s kind of special. It provides a similar amount of iron as meat and is one of the best sources of iron. A ¾ cup serving of cooked lentils provides about 4.9 milligrams of iron. It’s also high in fiber which helps lower cholesterol and regulate blood sugar.

• Spinach 

Leafy green vegetables, especially spinach, are rich in iron. A half-cup of cooked spinach provides about 3.4 milligrams of iron. It also provides protein, fiber, calcium and vitamin A.

Keep in mind, vitamin C can improve iron absorption from leafy greens.

• Broccoli

Broccoli is another source of iron! A cup (156 grams) of cooked broccoli has about 1 milligram of iron, that’s about 6% of the daily recommended intake. Broccoli also offers 112% of the daily recommended intake of vitamin C which, as we mentioned, can help you absorb that iron better!

• Dates

Don’t underestimate dates, they are a great source of iron! 1 ounce of Medjool dates without pits contains about 2.7 mg of iron, according to the US Department of Agriculture, making it a great source of iron in a variety of diets.

Add dates to processed sweets, pastries, breads, or use them as an addition to breakfast, or salads. And you can enjoy experimenting with them on their own for a quick, healthy snack.

Types of Iron

Now that we’ve covered some iron-rich foods, it’s important to know that there are two types of iron:

1. Heme iron, which is found in animal sources.
2. Non-heme iron, which is found in plant-based sources.

Your body typically absorbs heme iron more easily than non-heme iron. So, it’s important to get enough of both types.

What Are the Recommended Amounts of Iron?

Now that we’ve covered iron-rich foods, it’s important to know how much iron you need. Women between the ages of 19 and 50 need about 14.8 milligrams of iron daily, while men need about 8.7 milligrams. Pregnant women need about 27 milligrams of iron daily.

Myth & Facts

So, next time you’re feeling tired, consider adding some iron-rich foods to your diet. It might just give you the energy boost you need!