Top 10 foods and fruits rich in iron

Top 10 foods and fruits rich in iron

To keep your body fit, you have to take a certain amount of iron. Otherwise, you can suffer from physical disorders. But do you know which foods and fruits are good sources of iron? Don’t worry.

In this blog post, you will come to know about top10 foods and fruits rich in iron. Seriously, they will help you recover iron deficiency in your body. Let’s have a look

Benefits of iron-rich foods and fruits

You may take iron-rich fruits. But most of the time, you remain unaware of it. Am I right? Do you know what blessings it brings? Fruits and foods with iron let you store a lot of essential functions inside your body! Don’t you know that? Yes, iron in your body helps to regulate your body temperature. Also, it increases your immune system, gastrointestinal processes, and general energy.

For iron deficiency, you may suffer from anemia, breathlessness, pale skin, heart palpitations, and fatigue. Listen, this does not mean that you have to avoid the foods low in iron! They may have other vitamins and minerals. In that case, you can make an iron-rich foods list and start taking them systematically.

What foods are high in iron?

You will get a variety of foods containing iron. It is better to make an iron food list so that you can remember them well. However, we are making things easier for you. In the following, you will get the top 5 foods that are high in iron. Let’s have a look:

Red meat

Many of you ask a question – “can we get iron in beef?” Yes, of course! Beef belongs to the red meat category and is high in iron! Surprisingly, if you eat 100 grams of beef in a meal, remember, you will get 2.7 mg of iron from that.

Fortunately, when you take iron-rich foods like red meat, they will reduce the deficiency of B vitamins, selenium, zinc, and protein in your body.


Generally, many of you also ask – “does chicken have iron?” In this case, the answer is also “Yes.” Turkey meat is another best source of iron that you should not forget. It’s delicious and healthy, too. But if you want to get more iron from it, you can choose dark turkey meat instead.

Surprisingly, 100 grams of dark turkey meat contains 1.4 mg. of iron. And also, it provides 28 grams of protein simultaneously. This meat helps you lose body weight by keeping you full! On the other hand, the white one contains only 0.7 mg of iron.


Broccoli is a nutritious food rich in iron. Only 156 grams of broccoli provides 1 mg of iron. At the same time, it offers a good amount of vitamin C that allows your body to occupy the iron more efficiently. Plus, you will get 5 grams of fiber, folate, and vitamin K from the same serving. Isn’t the food helpful to you? Of course, you can include iron-fortified cereal on your list, too!


Spinach is full of iron and brings many benefits to your health. Do you know how much iron is in spinach? 100 grams of spinach provides 2.7 mg of iron! Those who are vegetarians can use it as their vegan iron supplement.

Moreover, spinach also contains vitamin C and antioxidants like carotenoids, which help reduce inflammation, eye diseases, and the risk of cancer! It will be more helpful if you take it with olive oil. Undoubtedly, this iron-rich vegetarian food can be an ideal supplement for iron deficiency!



Shellfish are nutritious, tasty, and high in iron foods. All types of shellfish are that kind, but you can try mussels, oysters, and clams to get the extra amounts. For example – 100 grams of clams can provide 3 mg of iron! The same volume contains high vitamin B12, vitamin C, and protein. Conveniently, women can take these iron-rich foods for pregnancy!

Which foods are high in potassium

Which foods are high in Calcium

Which foods are high in Magnesium


Which fruits have  iron?

Fruit is also a kind of food, but we have separated it for your convenience. So you are going to get the top 10 iron-rich foods in this post if you combine them. Okay, fine. Let’s talk about the rest!


You may eat fruits that contain zinc. But what  about iron? Dates are foods high in iron. So you can take them to reduce your iron level. Conveniently, you will get 4.79 mg of iron if you take 100 grams of dates. These iron-rich fruits are full of antioxidants.

Moreover, you will get zinc, magnesium, potassium, sodium, phosphorus, calcium, riboflavin, and thiamin from them.


If you don’t like dried fruits, watermelon is the best solution for you! It not only improves but also maintains your iron level. The good news is that you can get 0.24 mg of iron if you eat 100 grams of watermelon. It’s also high in vitamin C that improves non-heme iron efficiency in the body! Furthermore, you can increase the amount of beta-carotene and lycopene consumption with it.


Pomegranate is also an iron-rich fruit. Its seeds are helpful for anemia caused by iron deficiency. When you eat 100 grams of it, you can easily get 0.3 mg of iron with that. Besides, it’s a great source of vitamins and nutrition. It helps you recover your body energy, too!



Generally, we get prunes from dried plums. These are some of the most significant sources of vitamins and minerals. According to the USDA, one can get 3.52 mg of iron by eating 100 grams of prunes. How convenient, that is! One can also get potassium, calcium, vitamin B, vitamin K, and dietary fiber from prunes. Taking prunes with a bowl of cereal can be more beneficial.


Raisins are made from dried grapes. These are also iron-rich fruits and ideal for body energy. If you eat 100 grams of them, you can easily get 1 mg of iron. They provide double the amount of iron than grapes. Apart from that, they are a good source of potassium, vitamin Bs, and carbohydrates. They also help you form new blood in your body.

The conclusion

Iron is undoubtedly required if you want to lead a disease-free life. Remember, the deficiency of it leads to anemia. That is why you have to consume a certain amount of it. Otherwise, you will suffer in the long run!


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