7 Foods With More Iron Than Red Meat

Iron is found in foods of animal and plant origin. Red meats, such as beef, are among the best sources of iron. A 3-ounce serving of cooked ground beef contains 2.27 milligrams of iron, or 12.6 percent of the daily value (DV). However, if you follow a plant-based diet or don’t like red meat, there are many iron-rich foods that can help you meet your daily needs.

• Iron content: 9.86 milligrams (mg), 54% of the DV
• Serving size: 3 ounces (oz)

Organ meats are very nutritious and provide protein, vitamins and minerals like iron. Chicken liver is exceptionally rich in iron.

Animal foods, such as organ meats, contain heme iron, which is better absorbed than non-heme or plant-based iron. Your body absorbs about 25% of heme iron, compared to only 17% of non-heme iron.

• Iron content: 8 mg, 44% of DV
• Serving size: 3 ounces

Oysters are one of the best sources of heme iron you can eat, accounting for 44% of the daily daily value per serving.

For people with higher iron needs, such as those with heavy menstrual cycles or low iron stores, oysters may be a particularly effective option for increasing iron levels.

Many people like to eat oysters raw, but cooking them reduces the risk of foodborne pathogens, like Vibrio.

• Iron content: 6 mg, 34% of DV
• Serving size: 1 cup

Lentils are among the most concentrated plant-based sources of iron, offering more than twice the amount found in a typical serving of beef.

Lentils contain nonheme iron, so the body absorbs it less efficiently than heme iron from animal foods. However, thanks to their high concentration of iron, lentils remain a solid source for those following a vegan or vegetarian diet. Enjoy lentils in soups, curries and salads, or in plant-based veggie burgers.

• Iron content: 6 mg, 34% of DV
• Serving size: 1 cup

Tofu is a plant-based protein made from soybeans, which are rich in non-heme iron. Tofu contains more than twice as much iron as steak, which is why it’s a staple for those following a plant-based diet who are concerned about their iron intake.

Tofu is often popular as a meat substitute because it is versatile and high in protein. Try it pan-fried, baked or stir-fried, or add it to sweet recipes like smoothies and desserts.

• Iron content: 6 mg, 34% of DV
• Serving size: 1 cup

Spinach, known for its high iron content, contains more than twice as much iron as beef.

In addition to being higher in iron, spinach is much more affordable than beef, making it a smart choice for those looking for economical plant-based sources of iron.

Try making spinach salads with a citrus-based vinaigrette to boost non-heme iron absorption, or enjoy sautéed spinach with a squeeze of lemon juice.

• Iron content: 4 mg, 22% of DV
• Serving size: 2 ounces

Although chocolate is not generally considered an iron-rich food, it actually provides an impressive amount of this essential mineral, providing 22% of the DV per 2-ounce serving.

Cacao beans naturally contain iron, and when they are ground into cocoa to make chocolate, this iron becomes even more concentrated. Because dark chocolate contains more cocoa than milk chocolate, it provides a much higher dose of this mineral.

For a low-sugar, high-iron treat, enjoy dark chocolate with a scoop of unsweetened peanut butter.

• Iron content: 4 mg, 22% of DV
• Serving size: 1 cup

Although fresh tomatoes are low in iron, concentrated tomato products, such as stewed tomatoes, are a good source of this mineral.

Cooked tomatoes contain more than 20% of your daily iron needs per cup and also provide vitamin C, which improves your body’s ability to absorb iron from plant foods. This makes it a useful ingredient in plant-based soups, sauces and pasta dishes.

If you’re trying to increase your iron intake, it’s also important to make sure you follow the steps to ensure optimal absorption:

• Pair iron-rich foods with vitamin C: Vitamin C improves your body’s ability to absorb iron, so it’s important to pair plant-based sources of iron with foods or drinks rich in vitamin C, such as peppers, lemon juice, and orange juice.
• Know which foods reduce iron absorption: Certain compounds and nutrients found in foods and beverages, such as calcium found in dairy products and phytates found in grains, can reduce iron absorption.
• Know the difference between heme and non-heme iron: Animal foods contain heme iron, which is easier to absorb, while plant foods contain non-heme iron, which is less bioavailable. It’s best to eat a mixture of the two, but if you’re following a vegan or vegetarian diet, it’s important to prioritize iron-rich foods or take an iron supplement.

If you have an iron deficiency or iron deficiency anemia, simply eating more iron-rich foods may not be enough to restore healthy levels.

In many cases, an iron supplement is necessary in addition to a diet rich in iron-rich foods to replenish and maintain healthy iron stores.