Nutrition · 3 min read
What to eat with iron deficiency
Food is one of the most practical places to start when your ferritin is low. Below are fourteen iron-rich foods that mix haem (animal) and non-haem (plant) sources, so there's something for omnivores, vegetarians, and everyone in between.
14 iron-rich foods to put on your plate
Clams & mussels
Haem~24 mg per 85 g serving
Shellfish are among the most iron-dense foods. A small serving can deliver a day's worth.
Beef liver
Haem~5–6 mg per 75 g serving
A powerhouse source, though best eaten in moderation due to its high vitamin A content.
Red meat
Haem~2–3 mg per 100 g serving
Beef, lamb, and venison are reliable, well-absorbed sources for omnivores.
Dark turkey meat
Haem~2–3 mg per 100 g serving
The leg and thigh meat contain more iron than the breast.
Lentils
Non-haem~6–7 mg per 200 g cooked serving
A staple for plant-based eaters. Pair with vitamin C to boost absorption.
Tofu & tempeh
Non-haem~3–5 mg per 150 g serving
Soy foods are versatile and pack a solid iron punch.
Spinach & Swiss chard
Non-haem~3–4 mg per 100 g cooked
Cooking greens reduces oxalates and makes the iron more available.
Fortified cereals
Non-haemvaries (often 3–8 mg per bowl)
Check the label. Many breakfast cereals are fortified with iron.
Pumpkin seeds
Non-haem~2–4 mg per 30 g handful
An easy snack or salad topper with iron, magnesium, and zinc.
Blackstrap molasses
Non-haem~3–4 mg per tablespoon
A sweet, mineral-rich addition to porridge or smoothies.
Sardines
Haem~2–3 mg per 100 g serving
Canned sardines are affordable, shelf-stable, and rich in iron and omega-3s.
Chickpeas
Non-haem~3 mg per 200 g cooked serving
Great in hummus, curries, and salads. A reliable plant-based source.
Quinoa
Non-haem~3 mg per cooked cup
A complete protein that works as a base for grain bowls or porridge-style breakfasts.
Cashews
Non-haem~2 mg per 30 g handful
Creamy and snackable, with a decent iron boost and some healthy fat.
Haem vs non-haem iron
Haem iron, found in animal foods, is absorbed more easily. Non-haem iron, from plants and eggs, is absorbed less efficiently, but how much you absorb depends a lot on the rest of your meal. The good news: a few simple pairing swaps can make a big difference.
Read our Iron-Pairing Plate guide →
Quick tips to absorb more
- Add vitamin C-rich foods (citrus, peppers, tomatoes, berries) to plant-based iron sources.
- Keep tea and coffee away from iron-rich meals by at least an hour.
- Don't rely on dairy or calcium supplements at the same meal as your main iron source.
- Cook in cast iron for a small extra boost, especially with acidic foods.
This guide is for information only and isn't medical advice. Always discuss results and treatment with a qualified healthcare professional.
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