Iron Rich Foods – List Of Foods High In Iron Content

Foods rich in Iron

The table below lists foods high in iron. The table lists all foods per 100 grams (3.5oz) for comparison purposes and because its difficult to estimate an average serving for iron rich foods.

Iron rich foods and the highest source of iron usually come from animal origin. For example liver, kidneys and red meats. They are a rich source of iron due to the size of the portions eaten. Many people can regularly consume up to 200 grams of meat per serving. The table below shows some foods of plant origin to contain very high levels of iron, such as the herbs or breakfast cereals. However, be aware that these foods are eaten in much smaller portions rendering them a lower source of iron rich foods than those of animal origin. Consuming iron rich foods can be essential for effective weight loss. The iron is used to produce red blood cells, these carry oxygenated blood to exercising muscles and enable us to exercise with vigor which helps burn more calories. People with slight iron deficiencies often feel lethargic and may not be as active as people with an adequate iron intake.

Oxygen is also needed to enable cells to burn fat completely. The more oxygen supplied to working muscles, the more fat can be burned. However, this does not mean consuming very high levels of iron will help burn more fat. High doses of iron are not recommended!

Compare Iron rich food to Potassium rich food

Table of food high in iron:

Iron rich food	Iron Content	RDA % *	Calories
Cockles boiled	28mg	155%	50
Black Pudding	20mg	111%	300
Liver	9mg	50%	190
Fish Paste	9mg	50%	170
Faggots	8.3mg	46%	270
Kidney	8mg	44%	170
Venison	7.8mg	43%	200
Heart	7.7mg	43%	180
Mussels boiled	7mg	39%	90
Liver Pate	7mg	39%	190
Liver Sausage	6.4mg	36%	312
Goose	5mg	28%	320
Pheasant	5mg	28%	220
Shrimps canned	5mg	28%	95
Haggis	4.8mg	27%	310
Sardines canned	4.5mg	27%	180
Anchovies canned	4mg	22%	285
Whitebait	4mg	22%	310
Tongue Ox	3mg	17%	300
Pilchards canned	2.7mg	16%	130
Beef lean	2.5mg	16%	240
Other Iron rich foods	Iron content	RDA %	Calories
Thyme ground	124mg	688% *	276
Curry Powder	58mg	321% *	233
Oat & Wheat Bran	45mg	250% *	330
Cinnamon ground	38mg	210% *	-
Garam Masala	33mg	183% *	380
Rosemary	30mg	167% *	330
Oxo cube	24.5mg	136% *	230
Paprika	24mg	133% *	290
Bran Flakes	20mg	111%	320
Ready Brek	13.2mg	73%	373
Special K cereal	13mg	73%	370
Bran Wheat	13mg	73%	205
Sesame Seeds	10mg	55%	11
Black Treacle	9.2mg	54%	260
Soya flour low fat	9mg	50%	350
Wheatgerm	8.5mg	49%	300
Liquorice	8mg	44%	310
Cashew Nuts	6.2mg	34%	610
Blackcurrants canned	5mg	28%	45
Figs dried	4.2mg	23%	205
Bombay Mix	3.8mg	21%	500
Lentils boiled	3.5mg	19%	100
Apricots ready-to-eat	3.5mg	19%	160
Hazelnuts	3.2mg	19%	650
Almonds	3mg	17%	600
Twiglets	3mg	17%	380
Soya beans	3mg	17%	140
Malt bread	2.8mg	16%	270
Wholemeal bread	2.7mg	15%	215
Red Kidney beans	2.5mg	14%	100
Watercress	2.2mg	14%	23

Values for iron rich foods may vary between individual portions, these values should only be used as a guide!

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