Nutrient guide
Iron-rich foods
Shellfish, liver and red meat provide iron the body absorbs easily; beans, lentils, tofu and leafy greens provide plant iron. Here are 15 common foods ranked by iron per serving.
What is iron?
Iron is a mineral the body uses to make hemoglobin, the protein in red blood cells that carries oxygen, and myoglobin, which supplies oxygen to muscles.
Food contains two forms: heme iron, in meat, fish and seafood, and non-heme iron, in plant foods and fortified foods. The body absorbs heme iron more easily, and eating plant sources together with foods rich in vitamin C helps it absorb non-heme iron.
How much iron do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 18 mg | 8 mg |
| 31–50 years | 18 mg | 8 mg |
| 51 years and older | 8 mg | 8 mg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Iron in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Oysters (cooked) | 3 oz (85 g) | 7.8 | 9.2 |
| Mussels (cooked) | 3 oz (85 g) | 5.7 | 6.7 |
| Beef liver (braised) | 3 oz (85 g) | 5.6 | 6.5 |
| Soybeans (cooked) | ½ cup (86 g) | 4.4 | 5.1 |
| Dark chocolate (70–85% cacao) | 1 oz (28 g) | 3.4 | 12 |
| Firm tofu (calcium-set) | ½ cup (126 g) | 3.4 | 2.7 |
| White beans (cooked) | ½ cup (90 g) | 3.3 | 3.7 |
| Lentils (cooked) | ½ cup (99 g) | 3.3 | 3.3 |
| Spinach (cooked) | ½ cup (90 g) | 3.2 | 3.6 |
| Lean beef chuck (braised) | 3 oz (85 g) | 3.1 | 3.7 |
| Quinoa (cooked) | 1 cup (185 g) | 2.8 | 1.5 |
| Sardines canned in oil (with bones) | 3 oz (85 g) | 2.5 | 2.9 |
| Clams (cooked) | 3 oz (85 g) | 2.4 | 2.8 |
| Hulled hemp seeds | 3 tbsp (30 g) | 2.4 | 8 |
| Chickpeas (cooked) | ½ cup (82 g) | 2.4 | 2.9 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 171980, 174217, 168626, 174271, 170273, 172475, 175203, 172421, 168463, 170215, 168917, 175139, 171975, 170148, 173757.
How to see your own iron intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Iron is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
Download on theApp StoreQuestions
How much iron do adults need per day?
U.S. reference values for adults are 8–18 mg a day for women and 8 mg for men, depending on age. The table above lists each age group.
Which foods are highest in iron?
Among the foods in the table, oysters (7.8 mg), mussels (5.7 mg), and beef liver (5.6 mg) have the most per serving. Per 100 g, the most concentrated are dark chocolate (12 mg), oysters (9.2 mg), and hulled hemp seeds (8 mg).
How can I track my iron intake?
Log your meals in Track Macro. The free All nutrients view shows iron against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.