Foods high in iron
Iron is the core of haemoglobin, the molecule that ferries oxygen around your body. Too little is the world's most common nutrient deficiency, and it shows up as fatigue, weakness, and poor concentration. Pairing plant iron with vitamin C improves absorption.
Daily target: 8 mg for men and 18 mg for women.
Top 3 foods high in iron
Per 100 g, with each food's share of the 18 mg daily value.
- 31.7 mg176% DV
Some ultra-fortified cereals pack well over a full day's iron in one bowl.
- 12 mg67% DV
The genuinely healthy reason to keep good chocolate around.
- 8.8 mg49% DV
A snackable, plant-based iron powerhouse.
ⓘ Realistically eaten by the spoonful, not the 100 g — a normal serving is closer to 10–15 g.
Quick tip: Pair plant-based iron with a vitamin-C food (citrus, peppers, tomatoes) in the same meal.
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