These foods not only provide more iron than beef, but they also come with a range of other health benefits, making them great additions to any diet. Here’s a detailed list of 20 Foods That Offer Even More Iron Than Beef, along with tips on how to incorporate them into your diet:
Lentils
Iron Content: 6.6 mg per cup (cooked
Details: Lentils are an excellent plant-based source of iron, surpassing beef. They’re also rich in fiber and protein.
Tip: Add lentils to soups, salads, or make a hearty lentil curry to boost your iron intake.
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Spinach
Iron Content: 6.4 mg per cup (cooked)
Details: Spinach is a powerhouse of nutrients, providing more iron than beef per serving.
Tip: Pair spinach with vitamin C-rich foods (like tomatoes or citrus) to enhance iron absorption.
The Spruce Eats / Diana Chistruga
Quinoa
Iron Content: 2.8 mg per cup (cooked)
Details: Quinoa is not only high in iron but also a complete protein, containing all essential amino acids.
Tip: Use quinoa as a base for salads or as a substitute for rice to increase your iron intake.
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Tofu
Iron Content: 6.6 mg per half-cup
Details: Tofu is a great plant-based source of iron and protein, making it an ideal choice for vegetarians and vegans.
Tip: Marinate and grill tofu for a delicious, iron-rich meal, or add it to stir-fries and salads.
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Pumpkin Seeds
Iron Content: 2.5 mg per ounce
Details: A handful of pumpkin seeds provides a good amount of iron, along with healthy fats and magnesium.
Tip: Snack on roasted pumpkin seeds or sprinkle them on salads and yogurt for a crunchy, iron-rich boost.
Serious Eats / Vicky Wasik
Chickpeas (Garbanzo Beans)
Iron Content: 4.7 mg per cup (cooked)
Details: Chickpeas are another legume rich in iron, fiber, and protein.
Tip: Make homemade hummus or toss chickpeas into salads or curries to up your iron intake.
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Blackstrap Molasses
Iron Content: 3.6 mg per tablespoon
Details: Blackstrap molasses is a highly concentrated source of iron, as well as calcium and potassium.
Tip: Use it as a sweetener in smoothies or baked goods for an iron-rich alternative to sugar.
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Dark Chocolate
Iron Content: 7 mg per 3.5 ounces (70-85% cocoa)
Details: Dark chocolate offers more iron than beef, along with antioxidants that promote heart health.
Tip: Enjoy a square of dark chocolate as a treat, or use it in baking to satisfy your sweet tooth while boosting your iron intake.
The Spruce Eats / Julia Hartbeck
Swiss Chard
ron Content: 4 mg per cup (cooked)
Details: Swiss chard is an iron-rich leafy green, similar to spinach but with a slightly milder flavor.
Tip: Sauté Swiss chard with garlic and olive oil for a simple, nutritious side dish.
Kelsey Hansen
Edamame
Iron Content: 3.5 mg per cup (cooked)
Details: Edamame, or young soybeans, are not only packed with iron but also protein and fiber.
Tip: Steam edamame and sprinkle with sea salt for a quick and easy iron-rich snack.
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Sesame Seeds
Iron Content: 1.3 mg per tablespoon
Details: Sesame seeds are a small but mighty source of iron, healthy fats, and antioxidants.
Tip: Sprinkle sesame seeds on salads, stir-fries, or add them to homemade energy bars.
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Potatoes (with Skin)
Iron Content: 2 mg per large potato
Details: The skin of the potato contains most of its iron content, along with fiber and vitamins.
Tip: Bake or roast potatoes with the skin on to get the maximum nutritional benefit.
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Amaranth
Iron Content: 5.2 mg per cup (cooked)
Details: Amaranth is an ancient grain that contains more iron than most other grains, as well as being gluten-free.
Tip: Use amaranth in place of oatmeal for a nutrient-dense breakfast or as a side dish with dinner.
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Kidney Beans
Iron Content: 3.9 mg per cup (cooked)
Details: Kidney beans are a versatile, iron-rich legume, great for heart health and digestion.
Tip: Add kidney beans to chili, salads, or make a bean-based soup for an iron-rich meal.
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Oats
Iron Content: 3.4 mg per cup (cooked)
Details: Oats are rich in iron, fiber, and other important nutrients, making them a staple for a healthy diet.
Tip: Start your day with a bowl of oatmeal topped with fruits high in vitamin C to help iron absorption.
Serious Eats / Amanda Suarez
Tempeh
Iron Content: 4.5 mg per cup (cooked)
Details: Tempeh, a fermented soybean product, provides a hefty dose of iron along with probiotics for gut health.
Tip: Stir-fry tempeh with vegetables for an iron-packed meal or add it to sandwiches and salads.
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Peas
Iron Content: 2.5 mg per cup (cooked)
Details: Peas are not only rich in iron but also fiber and vitamins, making them a nutritious addition to any meal.
Tip: Add peas to pasta dishes, soups, or serve them as a simple side dish.
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Prunes
Iron Content: 1.3 mg per half-cup (dried)
Details: Prunes are a surprisingly good source of iron, along with fiber and antioxidants.
Tip: Snack on prunes or add them to cereals, salads, or baked goods for a sweet and iron-rich boost.
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Cashews
Iron Content: 1.9 mg per ounce
Details: Cashews are a delicious and convenient snack, packed with iron, healthy fats, and magnesium.
Tip: Enjoy a handful of cashews as a snack, or use them in stir-fries and salads for extra crunch and nutrition.
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Fortified Cereals
Iron Content: Varies, but many provide up to 18 mg per serving
Details: Fortified cereals can be an excellent source of iron, especially for those who have difficulty getting enough from other foods.
Tip: Choose whole grain, low-sugar cereals fortified with iron, and pair them with vitamin C-rich fruits to enhance absorption.
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