Iron is a dietary mineral that plays a role in many bodily functions. Most iron in the body is found in the hemoglobin in red blood cells that transports oxygen throughout the body.1 Iron is also necessary for the synthesis of ATP (the body's source of energy) and for a functioning immune system.2
There are actually two types of iron found in food, heme and non-heme iron. Heme iron is found in liver, red meat, poultry, and fish and is absorbed more efficiently than non-heme iron, which is found in plants like beans, lentils, nuts, whole grains, and dark leafy greens. Eating foods high in vitamin C increases non-heme iron absorption. Calcium, on the other hand, blocks its absorption.3
Men are recommended at least 8 mg of iron every day, while women are advised to consume 8-18 mg every day depending on age.4
A diet too low in iron can lead to iron deficiency, which often does not have any symptoms until it leads to anemia (too little hemoglobin). Signs of anemia include tiredness, weakness, memory problems, dizziness, frequent coldness, and decreased immune function.4
Iron-rich Foods
| Ingredient | mg of Iron per 100g | mg of Iron per 100 calories |
|---|---|---|
| dried thyme | 123.6 | 44.8 |
| dried basil | 89.8 | 38.5 |
| dried mint | 87.5 | 30.7 |
| dried marjoram | 82.7 | 30.5 |
| ground cumin | 66.4 | 17.7 |
| dried dill weed | 48.8 | 19.3 |
| celery seed | 44.9 | 11.5 |
| bay leaf | 43.0 | 13.7 |
| ground coriander | 42.5 | 15.2 |
| turmeric | 41.4 | 11.7 |
| quick-cooking grits | 38.8 | 10.8 |
| grape-nuts cereal | 38.1 | 10.6 |
| star anise | 37.0 | 11.0 |
| dried oregano | 36.8 | 13.9 |
| poultry seasoning | 35.3 | 11.5 |
| fenugreek seeds | 33.5 | 10.4 |
| rice chex | 33.3 | 8.9 |
| cheerios | 33.2 | 8.9 |
| fresh tarragon | 32.3 | 10.9 |
| chervil | 32.0 | 13.5 |
| wheat chex | 30.6 | 8.9 |
| foie gras | 30.5 | 23.0 |
| duck liver | 30.5 | 22.4 |
| crisp rice cereal | 30.4 | 8.0 |
| fennel pollen | 30.0 | 7.2 |
| curry powder | 29.6 | 9.1 |
| dried rosemary | 29.3 | 8.8 |
| corn chex | 29.0 | 7.8 |
| corn flakes | 28.9 | 8.1 |
| spirulina | 28.5 | 9.8 |
| fresh sage | 28.1 | 8.9 |
| bran flakes | 27.0 | 8.4 |
| wasabi peas | 26.5 | 6.6 |
| dried parsley | 22.0 | 7.5 |
| agar agar | 21.4 | 7.0 |
| paprika | 21.1 | 7.5 |
| dried chives | 20.0 | 6.4 |
| ground ginger | 19.8 | 5.9 |
| pumpkin pie spice | 19.7 | 5.8 |
| fennel seeds | 18.5 | 5.4 |
| dulse | 18.0 | 6.8 |
| all-bran cereal | 17.6 | 6.8 |
| fresh thyme | 17.5 | 17.3 |
| unsweetened chocolate | 17.4 | 3.5 |
| red pepper flakes | 17.3 | 6.1 |
| coriander seeds | 16.3 | 5.5 |
| caraway seeds | 16.2 | 4.9 |
| cockles | 16.2 | 20.5 |
| dried soybeans | 15.7 | 3.5 |
| dutch process cocoa | 15.5 | 7.1 |
| cocoa krispies cereal | 14.7 | 3.8 |
| sesame seeds | 14.6 | 2.5 |
| soy protein powder | 14.5 | 4.3 |
| white pepper | 14.3 | 4.8 |
| dark treacle | 14.0 | 4.8 |
| ground cardamom | 14.0 | 4.5 |
| hemp seeds | 13.9 | 2.4 |
| ground mace | 13.9 | 2.9 |
| unsweetened cocoa powder | 13.9 | 6.1 |
| mango pulp | 12.6 | 13.0 |
| morel mushrooms | 12.2 | 39.3 |
| dark chocolate | 11.9 | 2.0 |
| caviar | 11.9 | 4.5 |
| cloves | 11.8 | 4.3 |
| saffron threads | 11.1 | 3.6 |
| bran | 10.6 | 4.9 |
| textured vegetable protein | 10.4 | 3.4 |
| cheese ravioli | 10.4 | 3.1 |
| dried cannellini | 10.4 | 3.1 |
| poppy seeds | 9.8 | 1.9 |
| pepper | 9.7 | 3.9 |
| tart shells | 9.4 | 2.0 |
| mustard seeds | 9.2 | 1.8 |
| sun-dried tomatoes | 9.1 | 3.5 |
| hemp protein powder | 9.0 | 2.0 |
| chicken livers | 9.0 | 7.6 |
| turkey liver | 8.9 | 7.0 |
| irish moss | 8.9 | 18.2 |
| pumpkin seeds | 8.8 | 1.6 |
| chocolate sandwich cookies | 8.7 | 1.9 |
| whey | 8.6 | 2.1 |
| ground cinnamon | 8.3 | 3.4 |
| dried black-eyed peas | 8.3 | 2.5 |
| dried white kidney beans | 8.2 | 2.5 |
| baking powder | 8.2 | 8.4 |
| lemongrass | 8.2 | 8.3 |
| cayenne pepper | 7.8 | 2.5 |
| german sweet chocolate | 7.7 | 1.4 |
| chia seeds | 7.7 | 1.6 |
| partridge | 7.7 | 3.6 |
| teff | 7.6 | 2.1 |
| amaranth | 7.6 | 2.1 |
| grouse | 7.6 | 4.2 |
| black lentils | 7.6 | 2.5 |
| teff flour | 7.6 | 2.1 |
| lentils | 7.5 | 2.1 |
| dried lima beans | 7.5 | 2.2 |
| masa harina | 7.5 | 2.1 |
| lamb liver | 7.4 | 5.3 |
| dried shrimp | 7.2 | 2.3 |
