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What foods contain iron? Easy ways to add more iron to your diet
Written byJodi M Johnson
Reviewed byOlivia Rosenvinge
Feeling tired? Discover iron-rich foods and simple, tasty ways to add this energy-supporting nutrient to your meals, with practical tips from a nutritionist
Summary
1What is iron and why do we need it?
Iron is a mineral that supports energy. It helps you make haemoglobin – the protein that gives blood its red colour
2Who might be low in iron?
Iron deficiency – known as iron deficiency anaemia – is common, affecting around 30% of the world’s population
3Should you take iron supplements?
If supplements are needed, options like liquid iron, tablets, gummies or fortified drinks can be safe and effective
Iron is actually a big deal. This hardworking mineral helps carry oxygen around your body and supports various processes from normal cognitive function to oxygen transport.1 Yet many of us still don’t get enough – making low iron the most common nutrient deficiency worldwide.2 Getting your nutrients from food is one of the best ways to support your health. So we’ve explored which foods contain a source of iron with our nutritionist, Olivia Rosenvinge, to help with your intake.
What is iron and why do we need it?
Iron is a mineral that supports energy. It helps you make haemoglobin – the protein that gives blood its red colour and delivers oxygen from your lungs to every cell in your body.3 “Iron has so many important functions and contributes to reducing tiredness and fatigue, so it's important you get enough through your diet," says Olivia.
Our bodies absorb iron in two main ways. One comes from animal-based foods like meat, poultry and seafood – this is called haem iron and it’s easier for the body to absorb. The other type, non-haem iron, comes from plant-based foods and supplements but isn’t absorbed quite as easily. This is sometimes why people following a vegan or vegetarian diet may have low iron levels.4
“Iron isn’t just about energy – it supports immune function and brain health, making its intake essential at every stage of life”
Iron plays a key role in turning the food you eat into usable energy and supports a healthy immune system.4,5 “But iron isn’t just about energy levels. It plays a key role in immune function and brain health, which is why consistent intake is important at every life stage,” says Olivia.
Our top picks for iron food sources
Iron is found naturally in many foods. For most people, eating lots of iron-rich foods is a good way to make sure you’re supporting your iron levels.6 There are plenty of different foods with iron to suit everyone’s tastes and lifestyles. From fruit and veg, to meat, fish and more, here’s a list of six foods that provide a good source of iron and are easy to add to your diet.
“Plant-based foods like lentils, beans and leafy greens are valuable sources of iron”
“Iron from animal sources such as red meat, poultry and fish is more efficiently absorbed by the body,4 meaning even moderate portions can make a meaningful contribution to daily iron needs,” says Olivia. Some great foods you could add to your plate are:7
- beef and chicken liver
- sardines, tuna and mackerel
- oysters, clams and other seafood
If you’re vegan or vegetarian, looking for foods rich in iron can be tricky, as meat and dairy are likely not part of your diet. Luckily, there are many fruits and green leafy vegetables that contain some iron8 such as kale and broccoli that you can add to many meals. Plus, dried fruits like prunes, apricots and figs can make delicious iron-containing snacks.9 “Pairing iron-rich foods with vitamin C-rich ingredients, such as citrus fruits, peppers or tomatoes, can improve how much iron the body absorbs from a meal too," adds Olivia.4,10
Legumes are a group of plants in the pea family, including beans, peas and lentils. Some of them are a great dietary source of iron, including lentils, kidney beans, butter beans and especially chickpeas.9 Chickpeas have the highest iron content in the legume family, with 2.8mg per 100g of chickpeas.11 Products made with chickpeas can also be high in fibre, like this chickpea pasta (great for when you’re busy and in need of a quick meal) or our chickpea flour.
Lots of seeds and nuts are great sources of iron, including pumpkin seeds, sesame seeds and flaxseeds.12 Products made using these seeds contain iron too – looking for a delicious way to enjoy the benefits of sesame seeds? Make your own tahini and take your homemade hummus to a new level – it makes a great addition to your food cupboard.13
Eggs are another great dietary source of iron, with two fried or scrambled eggs containing about 2.3mg.14 That’s roughly 15% of the recommended daily intake of iron, based on a 2,000-calorie diet.
Unfortunately, you won’t find much iron in milk so try adding plant alternatives to your day too. Some (like soy milk and oat milk) are natural sources of iron, while others are fortified.15 Either way, they’ll help you reach your recommended daily intake. Fruit juices, generally prune juice, are also great if you’re looking to drink your iron intake.12 Not convinced? Try an iron-rich smoothie instead; there’s plenty of room to get creative with your favourite fruit and veg.
How much iron do we need?
For your daily iron intake, the NHS recommends:16
- 8.7mg a day for men aged 19+
- 14.8mg a day for women aged 19-49
- 8.7mg a day for women aged 50+
Who might be low in iron and what are the symptoms?
Iron deficiency – known as iron deficiency anaemia – is common, affecting around 30% of the world’s population.17 “Women of reproductive age, endurance athletes and people following plant-based diets are among those most likely to fall short on iron, often without realising it,” says Olivia. Even your age and gender can have an impact, as approximately 38.6% of girls between the ages of 12-20 have low iron levels.5,18,19,20,21,22 A simple blood test from your GP can confirm it and guide you toward the right food-based or supplemental support.
Should you take iron supplements?
If supplements are needed, options like liquid iron, tablets, gummies or fortified drinks can be safe and effective when taken under GP guidance. Designed to fit easily into your routine, with the right supplement and guidance, you can confidently support your iron levels.
Olivia notes however, "Including at least one iron-rich food at each meal and varying sources across the week is a practical and sustainable way to support iron intake. Iron deficiency is one of the most common nutritional gaps but it’s also one of the easiest to address with informed food choices and simple meal planning.”
"Simple additions, like squeezing lemon juice over greens or adding fruit to breakfast can help the body make better use of the iron already present in the diet," says Olivia. “However, tea and coffee can interfere with iron absorption when consumed alongside meals,23 so it’s best to enjoy them between meals if iron intake is a concern.”
Is it possible to get too much iron?
Yes – iron is essential but we only need small amounts. Regularly exceeding about 20mg a day can be harmful.16 It’s rare to get too much iron from food alone unless you’re consistently eating large amounts of red meat. Overload more often comes from supplements, and if you eat a balanced diet and aren’t vegan, aren't pregnant or heavily menstruating, you likely don’t need extra iron unless your GP has recommended this.
Signs you may be getting too much include stomach pain, nausea, vomiting and constipation, which typically ease once your intake drops below 20mg, so staying mindful of your needs helps you feel better supported and in control of your health.16,24 If you do experience any of these signs, it’s best to speak to your doctor.
The final say
Iron plays a role in supporting energy and helping various processes, the good news is that it’s easy to get enough through a balanced, thoughtful diet. By choosing iron-rich foods that suit your needs and knowing when supplements may or may not be necessary, you can support your health while avoiding the risks of iron overload.
Hungry for more foods with iron? Try making our high-fibre super green, super bean dip packed with avocado, butter beans and seeds, this is a delicious twist on your usual dip. And why stop there, bake up some deliciously crunchy omega-3 seed crackers to scoop it up with.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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