Many foods provide more iron than red meat, ranging from plant-based to animal sources. Diverse dietary options can help you meet your daily iron requirements efficiently.

1. Chicken Liver

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• Iron content: 9.86 milligrams (mg), 54% of the DV
• Serving size: 3 ounces (oz)

Organ meats are rich in nutrients, offering protein, vitamins, and minerals, including iron. Chicken liver is particularly high in iron.

Foods from animals, like organ meats, have heme iron, which is absorbed more efficiently than non-heme, plant-based iron. Your body absorbs about 25% of heme iron, compared to roughly 17% of non-heme iron.1

2. Oysters

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• Iron content: 8 mg, 44% of the DV2
• Serving size: 3 oz

Oysters are among the best sources of heme iron, providing 44% of the DV per serving.

Oysters can effectively help raise iron levels in people with higher iron needs, such as those with heavy menstrual cycles or with low iron stores.

Many enjoy eating oysters raw. However, cooking them can decrease your risk of foodborne pathogens, such as Vibrio.3

3. Lentils

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• Iron content: 6 mg, 34% of the DV2
• Serving size: 1 cup

Lentils are among the most concentrated plant-based iron sources, offering more than twice the amount found in a typical serving of beef. 

Lentils contain non-heme iron, so the body absorbs it less efficiently than heme iron from animal foods. However, because they’re so concentrated in iron, lentils remain a solid source for those following vegan or vegetarian diets. Enjoy lentils in soups, curries, and salads, or in plant-based veggie burgers. 

4. Tofu

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• Iron content: 6 mg, 34% of the DV2
• Serving size: 1 cup

Tofu is a plant-based protein made from soybeans, which are rich in non-heme iron. Tofu contains over twice as much iron as steak, which is why it’s a staple for those following plant-based diets concerned about their iron intake.

Tofu is often enjoyed as a meat replacement, as it’s versatile and high in protein. Try it pan-fried, baked, or sautéed, or add it to sweet recipes like smoothies and desserts.

5. Spinach

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• Iron content: 6 mg, 34% of the DV2
• Serving size: 1 cup

Spinach, well-known for its high iron content, packs more than twice as much iron as beef. 

In addition to being higher in iron, spinach is much more affordable than beef, making it a smart choice for those seeking budget-friendly plant-based iron sources. 

Try making spinach salads with citrus-based dressing to boost non-heme iron absorption or enjoy sautéed spinach with a squeeze of lemon juice. 

6. Dark Chocolate (45%–69% cacao solids)

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• Iron content: 4 mg, 22% of the DV2
• Serving size: 2 oz

Even though chocolate isn’t typically thought of as an iron-rich food, it actually provides an impressive amount of this essential mineral, providing 22% of the DV per 2-oz serving.

Cocoa beans naturally contain iron, and when they’re ground into cocoa to make chocolate, that iron becomes even more concentrated. Because dark chocolate is made with more cocoa than milk chocolate, it delivers a much higher dose of this mineral.4

For a lower-sugar, iron-rich treat, enjoy dark chocolate with a scoop of unsweetened peanut butter. 

7. Stewed Tomatoes

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• Iron content: 4 mg, 22% of the DV2
• Serving size: 1 cup

While fresh tomatoes are low in iron, concentrated tomato products, like stewed tomatoes, are a good source of this mineral.

Stewed tomatoes pack over 20% of your daily iron needs per cup and also provide vitamin C, which enhances your body’s ability to absorb iron from plant-based foods. This makes them a helpful ingredient in plant-based soups, sauces, and pasta dishes. 

Tips for Boosting Iron Absorption

If you’re trying to boost your iron intake, it’s also important to ensure you’re following steps to ensure optimal absorption:2

• Pair iron-rich foods with vitamin C: Vitamin C enhances your body’s ability to absorb iron, which is why it’s important to pair plant-based iron sources with vitamin C-rich foods or drinks, like bell peppers, lemon juice, and orange juice.
• Know which foods reduce iron absorption: Certain compounds and nutrients found in foods and drinks, like calcium in dairy products and phytates found in grains, can reduce iron absorption.5
• Know the difference between heme and non-heme iron: Animal foods contain heme iron, which is easier to absorb, while plant foods contain non-heme iron, which is less bioavailable. It’s best to eat a mix of both, but if you’re following a vegan or vegetarian diet, it’s important to prioritize iron-rich foods or take an iron supplement.

If you're low in iron or have iron deficiency anemia, simply eating more iron-rich foods may not be enough to restore healthy levels. 

In many cases, an iron supplement is needed alongside a diet high in iron-rich foods to rebuild and maintain healthy iron stores.