Iron is an essential mineral that plays a crucial role in various bodily functions.

It is responsible for carrying oxygen throughout the body and is a vital component of hemoglobin, a protein in red blood cells that transports oxygen from the lungs to the tissues. Iron also plays a key role in energy production, cognitive function, and immune system health. While iron is found in both plant and animal foods, certain sources are more bioavailable, meaning they are better absorbed and utilized by the body.

If you’re looking to increase your iron intake, here are 30 foods that are packed with this important mineral.

1. Spinach

Spinach is known for its high iron content. Whether consumed raw or cooked, spinach is an excellent source of non-heme iron, which is the type of iron found in plant-based foods.

Pairing spinach with vitamin C-rich foods can enhance iron absorption even further.

2. Red Meat

Red meat, such as beef and lamb, is one of the best sources of heme iron, which is the type of iron that is most readily absorbed by the body. Just 2-3 ounces of red meat can provide a significant amount of iron.

3. Lentils

Lentils are a type of legume that provides a good amount of iron. They are also packed with other essential nutrients such as fiber, protein, and folate, making them a nutritious choice for vegetarians and vegans.

4. Shellfish

Shellfish, including clams, mussels, and oysters, are rich in iron. In addition to being a great source of heme iron, shellfish also contain other important nutrients like zinc and vitamin B12.

5. Tofu

Tofu is a popular plant-based protein source that is also rich in iron. It is made from soybeans and is a versatile ingredient that can be used in various dishes.

6. Quinoa

Quinoa is a nutritious grain that contains a good amount of iron. It is also rich in other essential nutrients like magnesium, fiber, and antioxidants.

7. Dark Chocolate

Dark chocolate is not only delicious but also a surprising source of iron. Opt for chocolate with a higher cocoa content to maximize the iron content and enjoy the many health benefits it provides.

8. Pumpkin Seeds

Pumpkin seeds are packed with iron, along with other beneficial nutrients like magnesium and zinc. They make a great snack or can be added to salads, smoothies, or granola.

9. Chicken Liver

Chicken liver is an organ meat that is exceptionally high in iron. It is also a good source of other essential nutrients like vitamin A, vitamin B12, and folate.

10. Beans

Beans, including kidney beans, black beans, and chickpeas, are rich in iron. They are also loaded with fiber and protein, making them a healthy addition to any diet.

11. Cashews

Cashews are not only a delicious snack but also a good source of iron. They are also packed with other important nutrients like magnesium, zinc, and healthy fats.

12. Broccoli

Although not as high in iron as some other foods on this list, broccoli still provides a decent amount of this essential mineral. It is also an excellent source of vitamin C, which enhances iron absorption.

13. Fortified Cereals

Many breakfast cereals are fortified with iron and other essential nutrients. Opt for whole grain cereals and check the labels to choose ones with higher iron content.

14. Sunflower Seeds

Sunflower seeds are a tasty and nutritious snack that is rich in iron. They are also a good source of other important minerals like magnesium and copper.

15. Swiss Chard

Swiss chard is a leafy green vegetable that contains a good amount of iron. Adding it to your diet can boost your iron intake along with other essential nutrients like vitamin K and vitamin A.

16. Turkey

Turkey is a lean meat that is not only a good source of protein but also contains a decent amount of iron. It is also low in fat, making it a healthy choice for meat lovers.

17. Sesame Seeds

Sesame seeds are tiny but packed with iron. They can be sprinkled over salads or used in various recipes to increase your iron intake.

18. Tomatoes

Tomatoes are not only rich in vitamin C but also contain a small amount of iron. Including tomatoes in your meals can help enhance iron absorption from other plant-based sources.

19. Beef Liver

Beef liver is one of the most iron-rich foods available. It is also a great source of other important nutrients like vitamin A, vitamin B12, and zinc.

20. Oatmeal

Oatmeal is a healthy and comforting breakfast option that contains a good amount of iron. Opt for steel-cut oats or rolled oats instead of instant varieties for better nutritional value.

21. Raisins

Raisins are not only a convenient snack but also a good source of iron. They can be added to cereals, trail mixes, or baked goods to increase your iron intake.

22. Pork

Pork is a versatile meat that contains a decent amount of iron. Opt for lean cuts of pork to keep your fat intake in check.

23. Kale

Kale is a nutrient-dense leafy green vegetable that is high in iron. Including kale in your salads, smoothies, or stir-fries can provide a significant boost of this essential mineral.

24. Chickpeas

Chickpeas, also known as garbanzo beans, are not only delicious but also a good source of iron. They are a staple in many cuisines and can be used in a variety of dishes.

25. Apricots

Apricots are a fruit that contains a small but notable amount of iron. They are also loaded with fiber and other important nutrients like vitamin A and potassium.

26. Tempeh

Tempeh is a fermented soy product that is high in iron. It is also a great source of plant-based protein and is commonly used as a meat substitute in various dishes.

27. Lamb

Lamb is a red meat that contains a good amount of heme iron. It is also a rich source of high-quality protein and various vitamins and minerals.

28. Prunes

Prunes, also known as dried plums, are not only delicious but also a great source of iron. They are also packed with fiber and antioxidants, promoting digestive health.

29. Green Peas

Green peas are not only tasty but also a good source of iron. They are also high in fiber, protein, and various vitamins and minerals.

30. Molasses

Molasses is a thick syrup that is a byproduct of sugar production. It is a concentrated source of iron and can be used as a natural sweetener in various dishes.