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.
The ranking
Top 3 foods high in iron
Per 100 g, with each food's share of the 18 mg daily value.
- 31.7
Some ultra-fortified cereals pack well over a full day's iron in one bowl.
- 12
The genuinely healthy reason to keep good chocolate around.
- 8.8
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.
This is just the top of the list
Which foods high in iron would you actually eat?
A list of three is a start. In the izeeva app you get your full top 10, plus the one food high in iron that fits your tastes, then reworks it into meals you'll actually crave. You can also look up the iron in any ingredient you search, per 100 g.
Check any ingredient
Check any food's iron
Search any ingredient and see its iron per 100 g, straight from real food data.
In the izeeva app you can look up the iron in any food you like, not just this list, with the exact amount per 100 g.