Iron is essential for carrying oxygen through your body in red blood cells. Getting enough through your diet can help prevent or manage iron deficiency anemia.
Iron is a mineral your body needs to produce hemoglobin — the protein in red blood cells that carries oxygen throughout your body. Without enough iron, your body cannot make enough healthy red blood cells, leading to iron deficiency anemia.
Heme Iron
Found in animal products. Absorbed more efficiently by the body — at a rate of 15–35%.
Non-Heme Iron
Found in plant-based foods. Absorbed at a rate of 2–20%, but intake can be improved by consuming with vitamin C.
Daily Iron Recommendations
Talk to your healthcare provider about the right amount of iron for your individual needs.
Animal foods provide heme iron — the form most easily absorbed by your body. These are among the richest sources available.
Beef Liver
~6.5 mg per 3.5 oz (100 g) — 36% Daily Value. Organ meats are among the most concentrated sources of heme iron available. Beef liver can range from 1.8–19 mg per serving depending on preparation.
Shellfish (Oysters, Mussels, Clams)
Oysters: ~8.26 mg | Mussels: ~7.08 mg | Clams: ~2.91 mg per 100 g. All shellfish are excellent heme iron sources. Oysters and mussels are particularly rich and also provide zinc and omega-3 fatty acids.
Red Meat (Beef, Lamb, Venison)
Beef: ~2.47 mg | Venison: ~4.98 mg per 100 g. Red meat is one of the most accessible sources of heme iron. Regular moderate consumption is associated with lower risk of iron deficiency.
Sardines
~2.7 mg per 3.75 oz can — 15% Daily Value. A convenient, affordable heme iron source. Sardines also provide omega-3 fatty acids and vitamin D, making them a nutritious all-around choice.
Plant foods provide non-heme iron. While slightly less bioavailable than heme iron, eating them alongside vitamin C-rich foods significantly boosts absorption.
Lentils & Legumes
Lentils, kidney beans, chickpeas, and other legumes are excellent plant-based iron sources. They also provide protein, fiber, and other key vitamins and minerals.
Spinach & Dark Leafy Greens
~2.7 mg per 100 g (raw). Spinach is also rich in vitamin C, which helps boost its own iron absorption. Cook with a drizzle of olive oil to maximize absorption of its nutrients.
Tofu
~3 mg per ½ cup firm tofu — 17% Daily Value. A versatile plant protein with significant iron content. Tofu is also high in protein and low in saturated fat and cholesterol.
Pumpkin & Squash Seeds
~8.52 mg per 100 g (dry seeds). Seeds are a surprisingly powerful iron source. Sprinkle on salads, yogurt, or oatmeal for an easy iron boost throughout the day.
How you eat iron-rich foods matters just as much as which foods you choose. Follow these evidence-based strategies to get the most from your diet.
Eat with Vitamin C
Pair non-heme iron foods with vitamin C-rich foods like oranges, tomatoes, bell peppers, or broccoli. Vitamin C significantly boosts non-heme iron absorption.
Combine Heme & Non-Heme Sources
Eating animal products alongside plant-based iron foods helps increase the absorption of non-heme iron from the plant sources.
Limit Tea & Coffee with Meals
Tannins in tea and coffee can reduce iron absorption. Try to avoid drinking them with iron-rich meals — wait at least one hour before or after eating.
Diet is a powerful tool, but some patients may need additional support beyond food sources alone.
Iron Supplements
If your blood iron levels are low or you have difficulty absorbing iron, your provider may recommend an iron supplement. Do not start supplements without medical guidance — too much iron can be harmful.
Get a Formal Diagnosis
If you suspect you are low on iron, ask your doctor for a blood test. Symptoms like fatigue, weakness, and pale skin may indicate iron deficiency anemia, but only testing can confirm this.
Special Populations
Pregnant women, menstruating women, young children, and vegetarians have higher iron needs and are at greater risk of deficiency. These groups should discuss personalized iron targets with their healthcare provider.
Vegetarian & Vegan Diets
Vegetarians need approximately 1.8 times more iron than meat-eaters because plant-based non-heme iron is less bioavailable. Focus on lentils, tofu, seeds, and fortified foods, and always pair with vitamin C.
Disclaimer: This handout is for general educational purposes only. Always follow the personalized dietary and medical guidance provided by your healthcare team.