Iron is one of those nutrients you’re likely constantly hearing about. It’s also sometimes one of the most difficult ones to maintain if you’re not conscious about keeping iron-rich foods in heavy rotation in your diet, especially if you’re vegan or vegetarian.
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Here, a dietitian breaks down how much iron to aim for, as well as optimal sources for various lifestyles and stages in life.
What’s a good daily iron intake?
According to New York City-based dietitian Bianca Tamburello, RDN and nutrition marketing specialist at FRESH Communications, the recommended daily intake (RDA) for iron is 18 mg for women between the ages of 19 and 50.
“Iron needs decrease for women once menstruation stops- the recommendation for women 51 years and older is 8mg per day,” she explains.
According to Tamburello, the recommended iron intake for men 19 years and older is 8mg.
Of course, if you suspect you might be iron-deficient, there are signs and symptoms to watch for that could signal a need to get bloodwork done to test your levels and determine if you may need a supplement.
“Signs of iron deficiency anemia (not getting enough iron) can be subtle, especially at first, and symptoms include fatigue, weakness, shortness of breath, and pale skin,” Tamburello says. “The craving for non-nutritive substances is also a sign of iron deficiency, such as the craving to chew on ice, though this doesn’t always necessarily mean that you are deficient in iron.”
List of foods high in iron
According to Tamburello, the foods highest in iron are seafood, red meat, and poultry. Below are some of the top sources:
- Oysters (3 oz): 8 mg iron
- Beef liver (3 oz): 5 mg iron
- Sardines (3 oz): 2 mg iron
- Clams (3 oz, canned): 2 mg iron
- Ground beef (3 oz): 2 mg iron
- Turkey (breast, 3 oz): 1 mg iron
- Chicken (3 oz): 1 mg iron
What foods raise iron quickly?
If you’ve confirmed you’re dealing with low iron and are wondering if you can make dietary changes to bring your levels up, you’re in luck.
“Animal foods, like seafood, red meat, and poultry raise iron levels more quickly because they contain a type of iron called heme iron,” Tamburello explains. “Heme iron is absorbed more quickly by the body than non-heme iron, found in plant foods such as lentils, beans, and tofu. If you follow a vegetarian or vegan diet.”
According to Tamburello, pairing foods with vitamin C with high-iron foods can help increase your iron absorption.
“For example, drizzle lemon or lime juice (a high-vitamin C food) on beans (a high-iron food) or pair lentils or tofu (high-iron foods) with red bell peppers or spinach (high-vitamin C foods),” she says.
Vegan/vegetarian foods high in iron
As Tamburello noted earlier, lentils, beans, and tofu are some examples of vegan foods that are high in iron.
“If you follow a vegetarian or vegan diet, there are plenty of foods to add to your meals and snacks to boost your iron intake,” she says. “Some of the plant foods highest in iron are beans, lentils, quinoa, pumpkin seeds, and fortified breakfast cereals.”
Other specific examples include:
- White beans (1 cup): 8 mg iron
- Lentils (½ cup, cooked): 3 mg iron
- Quinoa (1 cup, cooked): 3 mg iron
- Pumpkin seeds (2 oz): 2 mg iron
- Fortified breakfast cereals: this varies but could be anywhere from 70-100% daily value
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- Tofu (½ cup): 3 mg iron
- Chickpeas (½ cup): 2 mg iron
- Broccoli (1 cup, chopped): 1 mg iron
- Cashews (1 oz): 2 mg iron
Foods high in iron for pregnancy
Maintaining optimal iron levels is as important as ever when you’re pregnant, and fortunately, there are plenty of pregnancy-safe iron-rich foods to choose from, including well-cooked meatsand seafood, beans, and legumes, Tamburello says. At the same time, there are some foods you’d want to steer clear of.
“Some iron-rich foods should be avoided during pregnancy including undercooked meat, deli meat, and raw seafood,” Tamburello says. “Although these fish are not known to be particularly high in iron, the following seafood are recommended to avoid during pregnancy due to high-mercury levels; king mackerel, marlin, orange roughy, shark, swordfish, tilefish, tuna, bigeye.”
Foods high in iron for kids
It’s likely no surprise that many high-iron foods are no match for picky kids. That’s why iron-fortified foods can be a great source for little ones.
“Many fortified breakfast cereals and breads are great sources of iron. For example, a serving of fortified breakfast cereal could contain anywhere from 70-100% daily value of iron and 1 slice of whole-wheat bread has about 6% daily value of iron,” Tamburello says. Dried fruit and leafy greens are also iron-containing foods that kids may enjoy.”
