Anemia means your blood doesn’t have enough healthy red blood cells or hemoglobin to carry oxygen around your body. Iron deficiency is the most common cause. Learn more about anemia symptoms and causes.
Low iron can prevent your body from making enough hemoglobin, leading to iron-deficiency anemia, which causes tiredness, weakness, dizziness, and shortness of breath.
One way to increase hemoglobin is to eat iron-rich foods, such as liver, oysters, mussels, beans, lentils, tofu, cooked spinach, and fortified cereals. Meat and seafood provide heme iron, which your body absorbs more easily, while vitamin C can help your body absorb more of the non-heme iron found in plant foods.
Not every food known for being “good for blood” is high in iron. Raw spinach, beets, and dates, for example, contain much less iron than many people expect. This guide covers the foods that provide the most iron and simple ways to get more from your meals.
What makes a food high in iron?
An iron-rich food provides at least 20% of the Daily Value (DV) for iron in one serving. The DV is the standard amount used on food labels to help you compare how much of a nutrient different foods provide. The Daily Value for iron is 18 mg.
That means an iron-rich food provides at least 3.6 mg of iron per serving. A food with 9 mg provides 50% of the Daily Value.
Iron-rich foods list by food group
Food contains two types of iron: heme and non-heme iron.
Heme iron comes from meat, poultry, fish, and seafood. Your body absorbs about 15% to 35% of it, and its absorption is less affected by other foods in the meal.
Non-heme iron comes mainly from plant foods and fortified foods. Your body absorbs only 7% to 9% of it from leafy greens, 4% from grains, and 2% from dried beans and lentils.
You don’t need to rely on one food to get enough iron. Eating a variety of iron-rich foods throughout the day can help you meet your daily needs.
Seafood
Ounce for ounce, oysters and mussels have more iron than beef liver. Canned sardines, clams, and tuna have less, but they’re easy to keep in the pantry.
| Food | Serving | Iron | % DV |
|---|---|---|---|
| Oysters, cooked | 3 oz (85 g) | 7.8 mg | 43% |
| Mussels, cooked | 3 oz | 5.7 mg | 32% |
| Sardines, canned in oil, with bones | 3 oz | 2.5 mg | 14% |
| Clams, canned | 3 oz | 2.3 mg | 13% |
| Tuna, light, canned in water | 3 oz | 1.4 mg | 8% |
Source: USDA FoodData Central. % DV is based on the 18 mg Daily Value.
If you’re pregnant, choose fully cooked, low-mercury seafood, such as clams, mussels, oysters, and canned light tuna.
Meat and poultry
Liver has the most iron in this group, and chicken liver has about twice as much as beef liver. Red meat, chicken, and turkey contain less heme iron, but they still provide it, the type your body absorbs best.
| Food | Serving | Iron | % DV |
|---|---|---|---|
| Chicken liver, pan-fried | 3 oz | 11.0 mg | 61% |
| Beef liver, pan-fried | 3 oz | 5.2 mg | 29% |
| Beef, bottom round, braised | 3 oz | 2.4 mg | 13% |
| Turkey, dark meat, roasted | 3 oz | 1.2 mg | 7% |
| Chicken, dark meat, roasted | 3 oz | 1.1 mg | 6% |
Source: USDA FoodData Central
However, liver is very high in vitamin A, so if you’re pregnant, don’t eat large amounts of liver or liver products.
Beans, lentils, and soy
Beans, lentils, and soy foods are some of the best foods rich in iron if you don’t eat meat. A cup of canned white beans has as much iron as 3 oz of oysters.
| Food | Serving | Iron | % DV |
|---|---|---|---|
| White beans, canned | 1 cup | 7.8 mg | 43% |
| Lentils, boiled | 1 cup | 6.6 mg | 37% |
| Chickpeas, boiled | 1 cup | 4.7 mg | 26% |
| Kidney beans, boiled | 1 cup | 3.9 mg | 22% |
| Black beans, boiled | 1 cup | 3.6 mg | 20% |
| Edamame, cooked | 1 cup | 3.5 mg | 19% |
| Tofu, firm | ½ cup | 3.4 mg | 19% |
| Tempeh | ½ cup | 2.2 mg | 12% |
Source: USDA FoodData Central
Leafy greens and other vegetables
Cooked spinach and Swiss chard are the only vegetables in this group that count as iron-rich. A cup of cooked spinach has eight times as much iron as a cup of raw spinach because cooking shrinks the leaves, so far more of them fit in the cup. Potatoes, peas, kale, and broccoli have less iron, but they still add to your daily total.
| Food | Serving | Iron | % DV |
|---|---|---|---|
| Spinach, boiled | 1 cup | 6.4 mg | 36% |
| Swiss chard, boiled | 1 cup | 4.0 mg | 22% |
| Potato, baked, with skin | 1 medium | 1.9 mg | 11% |
| Green peas, boiled | ½ cup | 1.2 mg | 7% |
| Kale, boiled | 1 cup | 1.0 mg | 6% |
| Spinach, raw | 1 cup | 0.8 mg | 4% |
| Beets, boiled | ½ cup | 0.7 mg | 4% |
| Broccoli, boiled | ½ cup | 0.5 mg | 3% |
Source: USDA FoodData Central.
Fortified cereals and grains
The amount of iron in fortified cereals varies by brand. Some breakfast cereals provide 100% of the Daily Value in one serving, while others contain much less. Check the iron DV% on the Nutrition Facts label to see how much iron each product provides.
| Food | Serving | Iron | % DV |
|---|---|---|---|
| Breakfast cereal, fortified with 100% DV | 1 serving | 18 mg | 100% |
| Instant oatmeal, fortified, plain | 1 packet (28 g dry) | 6.9 mg | 38% |
| Quinoa, cooked | 1 cup | 2.8 mg | 16% |
| Oatmeal, not fortified, cooked | 1 cup | 2.1 mg | 12% |
| White rice, enriched, cooked | 1 cup | 1.9 mg | 11% |
| Whole wheat bread | 1 slice | 0.8 mg | 4% |
Source: USDA FoodData Central
Nuts, seeds, and dark chocolate
Dark chocolate has the most iron in this group, followed by tahini (sesame paste), pumpkin seeds, and cashews. Use tahini in hummus, dips, and salad dressings, and add nuts and seeds to snacks, salads, or oatmeal.
| Food | Serving | Iron | % DV |
|---|---|---|---|
| Dark chocolate, 70% to 85% cacao | 1 oz | 3.4 mg | 19% |
| Tahini (sesame paste) | 2 tbsp | 2.7 mg | 15% |
| Pumpkin seeds (pepitas) | 1 oz | 2.5 mg | 14% |
| Cashews, roasted | 1 oz | 1.7 mg | 9% |
| Sesame seeds | 1 tbsp | 1.3 mg | 7% |
Source: USDA FoodData Central.
Fruits, dried fruit, and drinks
Most fresh fruits are not very rich in iron, but they are good sources of vitamin C, which helps your body absorb iron from plant foods. Oranges, strawberries, and kiwi are good options to pair with iron-rich meals.
| Food | Serving | Iron | % DV |
|---|---|---|---|
| Prune juice | 1 cup | 3.0 mg | 17% |
| Dried apricots | ÂĽ cup | 0.9 mg | 5% |
| Raisins | ÂĽ cup | 0.6 mg | 3% |
| Pomegranate seeds | ½ cup | 0.3 mg | 2% |
| Medjool date | 1 date | 0.2 mg | 1% |
| Milk | 1 cup | 0 mg | 0% |
Source: USDA FoodData Central
What other nutrients help make red blood cells?
Iron isn’t the only nutrient your body needs to make healthy red blood cells. Vitamin B12 and folate are also important, and a deficiency in either can cause anemia that won’t improve with increased iron intake alone.
Good sources of vitamin B12 include liver, clams, oysters, salmon, beef, milk, and eggs. Folate is found in liver, spinach, beans, asparagus, Brussels sprouts, avocado, and broccoli. If your blood tests show that you are low in B12 or folate, treating the deficiency is important.
How much iron do you need a day?
Most adults need 8 mg of iron a day, but women aged 19 to 50 need 18 mg because they lose iron during their periods. Pregnancy raises the need to 27 mg. Vegetarians need 1.8 times these amounts because the body absorbs less iron from plant foods. That works out to about 32 mg a day for women aged 19 to 50 and 14 mg for men.
Consistently getting less iron than your body needs can lead to iron-deficiency anemia, which can cause tiredness, weakness, and other symptoms of low iron.
| Group | Iron a day |
|---|---|
| Men 19 and older | 8 mg |
| Women 19 to 50 | 18 mg |
| Women 51 and older | 8 mg |
| Pregnancy | 27 mg |
| Breastfeeding, 19 and older | 9 mg |
| Teen boys, 14 to 18 | 11 mg |
| Teen girls, 14 to 18 | 15 mg |
Source: NIH Office of Dietary Supplements
How to absorb more iron from your meals
Your body doesn’t absorb all the iron you eat. It absorbs only a small share, and what you eat alongside iron-rich foods can affect how much iron your body absorbs, especially non-heme iron from plant foods.
Eat iron-rich foods with vitamin C or a little meat
Vitamin C helps your body absorb non-heme iron, the type of iron found in plant foods. It helps keep non-heme iron in a form your body can absorb. Meat, poultry, and seafood can also improve the absorption of non-heme iron when eaten with plant foods.
Add a vitamin C-rich food to meals that include beans, grains, or leafy greens. For example, toss red pepper into a bean salad or have an orange with your oatmeal.
| Food | Serving | Vitamin C |
|---|---|---|
| Red pepper, raw | ½ cup | 95 mg |
| Orange juice | Âľ cup | 93 mg |
| Orange | 1 medium | 70 mg |
| Kiwi | 1 medium | 64 mg |
| Green pepper, raw | ½ cup | 60 mg |
| Broccoli, cooked | ½ cup | 51 mg |
| Strawberries | ½ cup | 49 mg |
| Brussels sprouts, cooked | ½ cup | 48 mg |
| Tomato juice | Âľ cup | 33 mg |
| Potato, baked | 1 medium | 17 mg |
| Tomato, raw | 1 medium | 17 mg |
Source: NIH Office of Dietary Supplements
Keep tea, coffee, and dairy away from iron-rich meals
Tea and coffee contain polyphenols that bind to iron, forming an insoluble complex that does not enter the bloodstream and reduces the amount of iron your body absorbs from a meal. Tea can cut iron absorption from iron-fortified bread by 56% to 72%.
Calcium has a similar effect, cutting absorption from a single meal from 10.2% to 4.8%. Rather than binding to iron, calcium appears to interfere with the process that moves iron from your gut into your bloodstream.
You don’t need to avoid these foods and drinks altogether. Have them between meals instead of with your iron-rich foods. If you drink tea or coffee, waiting about an hour after a meal can help reduce their effect on iron absorption. In one study, when tea was drunk an hour after a meal, iron absorption was 5.7%, similar to drinking water with the meal. When tea was drunk with the meal, it was 3.6%.
Soak, sprout, or ferment beans and grains
Whole grains, beans, nuts, and seeds contain a natural compound called phytate. In the digestive tract, phytate binds to iron, making it harder for your body to absorb it.
Soaking, sprouting, and fermenting can break down phytates and improve iron absorption. Soaking removes some phytates in the soaking water, while sprouting and fermenting activate natural enzymes that break phytates down. Soaking chickpeas for 2 to 12 hours can reduce their phytate content by about half.
Cook in a cast-iron pan
Cooking in cast-iron cookware can increase the iron content of food by transferring iron from the pan during cooking. The amount varies depending on the food and cooking conditions. Acidic foods, such as tomato sauce, can draw more iron from the cookware.
Using cast iron can contribute to your overall iron intake, but it shouldn’t replace iron-rich foods or treatment for diagnosed iron-deficiency anemia.
7-day anemia diet plan
This 7-day anemia diet plan provides about 21 to 27 mg of iron per day, more than the 18 mg that women aged 19 to 50 need. Each main meal includes a vitamin C-rich food, and days 2 and 4 are meat-free.
The plan uses low-cost iron-rich foods such as canned beans, lentils, fortified oatmeal, canned fish, and spinach. Have tea, coffee, and dairy between meals.
| Day | Breakfast | Lunch | Dinner | Snack | Iron |
|---|---|---|---|---|---|
| 1 | Fortified instant oatmeal (6.9 mg) with ½ cup strawberries | Lentil soup with tomatoes (1 cup lentils, 6.6 mg) | Beef and broccoli stir-fry (3 oz beef, 2.4 mg, and ½ cup broccoli, 0.5 mg) with 1 cup enriched rice (1.9 mg) | 1 oz pumpkin seeds (2.5 mg) | 20.8 mg |
| 2 | Tofu scramble with red pepper (½ cup tofu, 3.4 mg, and ½ cup cooked spinach, 3.2 mg) | White bean salad with tomato and green pepper (1 cup white beans, 7.8 mg) | Quinoa bowl (1 cup quinoa, 2.8 mg, 1 cup edamame, 3.5 mg, and ½ cup broccoli, 0.5 mg) | 1 oz dark chocolate (3.4 mg) | 24.6 mg |
| 3 | Fortified instant oatmeal (6.9 mg) with a kiwi | 3 oz sardines (2.5 mg) on 2 slices whole wheat toast (1.6 mg), with an orange | Mussels in tomato broth (3 oz, 5.7 mg) with a baked potato (1.9 mg) | 1 cup prune juice (3.0 mg) | 21.6 mg |
| 4 | 2 slices whole wheat toast (1.6 mg) with 2 tbsp tahini (2.7 mg) and an orange | Chickpea salad with red pepper (1 cup chickpeas, 4.7 mg) | Spinach and lentil dal with tomatoes (1 cup lentils, 6.6 mg, and 1 cup cooked spinach, 6.4 mg) | ÂĽ cup dried apricots (0.9 mg) and 1 oz cashews (1.7 mg) | 24.6 mg |
| 5 | Fortified instant oatmeal (6.9 mg) with ½ cup strawberries | Black bean bowl with salsa (1 cup black beans, 3.6 mg, and 1 cup enriched rice, 1.9 mg) | Chicken liver and onions (3 oz, 11.0 mg) with ½ cup peas (1.2 mg) and ½ cup Brussels sprouts | 1 oz pumpkin seeds (2.5 mg) | 27.1 mg |
| 6 | Tofu scramble with tomato (½ cup tofu, 3.4 mg, and ½ cup cooked spinach, 3.2 mg) | Tuna and white bean salad with red pepper (3 oz tuna, 1.4 mg, and 1 cup white beans, 7.8 mg) | Turkey chili with tomatoes (3 oz dark turkey, 1.2 mg, and 1 cup kidney beans, 3.9 mg) | 1 oz dark chocolate (3.4 mg) | 24.3 mg |
| 7 | Fortified instant oatmeal (6.9 mg) with an orange | Lentil and Swiss chard soup with tomatoes (1 cup lentils, 6.6 mg, and 1 cup chard, 4.0 mg) | Beef tacos with salsa and green pepper (3 oz beef, 2.4 mg, and ½ cup black beans, 1.8 mg) | 1 cup prune juice (3.0 mg) | 24.7 mg |
If you don’t eat meat, days 2 and 4 show how to build a day. Fortified cereal at breakfast helps you reach the higher amount vegetarians need.
Pregnancy raises your need to 27 mg per day, more than most days of this plan provide, so ask your doctor about a prenatal vitamin with iron. Liver is very high in vitamin A, so if you’re pregnant, swap the chicken liver on day 5 for 3 oz of beef and 1 cup of lentils (about 9 mg of iron). Read more about iron deficiency in pregnancy.
Can food alone fix iron-deficiency anemia?
If your iron stores are low but your hemoglobin is still normal, eating more iron-rich foods can help rebuild those stores and prevent iron deficiency from progressing to anemia. Continuing to eat iron-rich foods can also help maintain your iron levels after treatment.
Once you have iron-deficiency anemia, food alone usually isn’t enough. By then, your body’s iron stores are depleted, and your body absorbs only a small amount of the iron you eat. That’s why iron supplements are a common treatment. Keep eating iron-rich foods while taking iron to support your recovery.
Before you start iron pills, get a blood test. A complete blood count (CBC) shows whether you have anemia, and a ferritin test shows how low your iron stores are. Anemia usually means hemoglobin below 13 g/dL in men and below 12 g/dL in women who aren’t pregnant, according to the World Health Organization. A ferritin of 30 ng/mL or lower usually means iron deficiency, according to the American Society of Hematology. Read more about the blood tests that check for low iron.
Best supplements for iron-deficiency anemia
The standard iron supplements sold in pharmacies are commonly used to treat iron-deficiency anemia. Ferrous sulfate is the preferred first option because it is inexpensive and widely available. Ferrous gluconate and ferrous fumarate are other options.
Iron is usually taken once a day at most, and taking it every other day may cause fewer stomach side effects. Most people feel better within about a week of starting iron, and treatment usually continues for 3 to 6 months to rebuild your iron stores. You can talk to an online doctor to get the right dose based on your iron levels and treatment response.
Get your iron checked. A licensed doctor can order your blood tests, go over the results with you, and prescribe iron if you need it.
Get iron deficiency treatment online
Frequently asked questions
Iron supplements can restore low iron faster than a diet alone. Hemoglobin usually starts to rise within a few weeks of starting treatment, although it takes longer to fully rebuild your iron stores. Your body absorbs only a small portion of the iron you eat, which is why food alone may not be enough to correct iron-deficiency anemia. Read more about how to increase hemoglobin.
No, two eggs a day don’t give you enough iron on their own. Two large hard-boiled eggs contain about 1.2 mg of iron, which is 7% of the amount women aged 19 to 50 need and 15% of the amount most men need. Eggs still add vitamin B12, so pair them with iron-rich foods such as cooked spinach or beans.
Beets and pomegranates are often associated with blood health, but they aren’t good sources of iron. Half a cup of boiled beets provides 0.7 mg of iron, while half a cup of pomegranate seeds provides 0.3 mg. That’s about 4% and 2% of the Daily Value, respectively.
For more iron, choose foods such as lentils, which provide 6.6 mg per cup, or other iron-rich foods listed above.
In the US, bleeding from periods or the gut is the most common cause of low iron. Celiac disease, a gut condition triggered by gluten, also lowers how much iron you absorb. Tea, coffee, and dairy only reduce what you absorb from one meal.
No, peanut butter isn’t high in iron. Two tablespoons have about 0.6 mg, or 3% of the Daily Value, well below the 20% that counts as high. Tahini has more than four times as much iron in the same amount, so it’s a better spread if you’re trying to eat more iron.
