Comprehensive Iron-Rich Super Foods Chart featuring 35 foods with detailed iron content (mg), calories, serving sizes, and star ratings. Includes 18 plant-based nonheme sources (spinach, mushrooms, lentils, beans, leafy greens) and 17 animal-based heme sources (beef, liver, chicken, fish, oysters). Plus iron types explanation, absorption enhancement tips, deficiency symptoms, and daily intake requirements for all ages. A4 printable PDF, instant download.
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Combat iron deficiency anemia with this comprehensive Iron-Rich Super Foods Chart—featuring 35 detailed food profiles with specific iron content (mg), calories, serving sizes, and star ratings across both animal-based heme iron sources (17 foods) and plant-based nonheme iron sources (18 foods), plus essential information about iron types, absorption enhancement strategies, deficiency symptoms, recommended daily intake for all ages, and supplement guidance for optimal iron status.
This extensively detailed reference eliminates confusion about iron nutrition by presenting complete data for each food source alongside practical guidance on maximizing absorption through vitamin C-rich combinations—empowering individuals with iron deficiency anemia, pregnant and menstruating women, children at risk, people on kidney dialysis, vegetarians and vegans seeking plant-based options, athletes with increased needs, and anyone seeking to prevent or reverse this most common nutritional deficiency worldwide.
Understanding Iron:
Iron is an essential mineral for a healthy body. A lack of iron leads to anemia. This deficiency is the most common nutritional deficiency worldwide. This deficiency can affect all ages, but children, pregnant or menstruating women, and people on kidney dialysis are at high risk of this condition.
Heme Iron (Animal Sources):
Heme iron occurs in meat, fish and poultry. There are two types of iron - heme and nonheme. The body absorbs heme iron more readily than nonheme. The body produces iron at high levels from meat foods like red meat, poultry, fish, and nonheme iron from plant-based food sources.
Nonheme Iron (Plant Sources):
Nonheme iron occurs in plant foods. As only 2-20% of nonheme iron is absorbed by the body, more significant quantities of iron-rich foods are needed to meet daily iron requirements. Absorption is improved by eating foods high in vitamin C alongside vitamin A.
Supplements:
Iron supplements can cause stomach cramps, nausea and diarrhoea in some people. Taking iron with a small amount of food is advisable to offset this problem. Iron is absorbed best on an empty stomach.
Deficient Symptoms:
Iron deficiency can have no symptoms and needs to be diagnosed. General fatigue is the most common sign. Other symptoms include chest pains, stomach pain, fast heartbeat, shortness of breath, headaches, dizziness, lightheadedness, cold hands and feet, brittle nails, inflammation of the tongue, and poor appetite, especially in infants.
Cause of Symptoms:
Iron is essential to produce hemoglobin, which enables the blood cells to carry oxygen throughout the body. If, for some reason, there is not enough iron in the body, hemoglobin, an iron compound, will eventually develop.
Enhance Absorption:
Iron absorption can be enhanced by combining iron-rich foods such as broccoli, grapefruit, kiwi fruit, leafy greens, melons, oranges, peppers, strawberries and tomatoes. 1/2 cup of orange juice is enough to increase iron absorption.
Recommended Dietary Intake (mg/day):
Source: betterhealth.vic.gov.au
18 Plant-Based Iron-Rich Food Sources:
Spinach (1 cup): Amount 100g, Calories 41.4, Iron (mg) 4.85, Rating: 5 stars
Mushrooms (white) (1/2 cup): Amount 50g, Calories 15, Iron (mg) 4.3, Rating: 5 stars
Swiss Chard (1 cup): Amount 100g, Calories 35, Iron (mg) 3.59, Rating: 5 stars
Cumin (1 tbsp): Amount 6g, Calories 15.8, Iron (mg) 2.79, Rating: 5 stars
Parsley (1 cup): Amount 60g, Calories 10.9, Iron (mg) 1.88, Rating: 5 stars
Turmeric (1 tsp): Amount 3g, Calories 15.6, Iron (mg) 3.62, Rating: 5 stars
Beet Greens (1 cup): Amount 100g, Calories 38.9, Iron (mg) 3.74, Rating: 5 stars
Collard Greens (1 cup): Amount 100g, Calories 62.9, Iron (mg) 3.15, Rating: 5 stars
Bok Choy (1 cup): Amount 100g, Calories 26.4, Iron (mg) 3.77, Rating: 5 stars
Leeks (1 cup): Amount 100g, Calories 31.2, Iron (mg) 1.16, Rating: 5 stars
Chili Peppers (100g): Amount 100g, Calories 71.2, Iron (mg) 14.9, Rating: 5 stars
Romaine Lettuce (1 cup): Amount 100g, Calories 14, Iron (mg) 2.01, Rating: 5 stars
Soybeans (1 cup): Amount 100g, Calories 210.6, Iron (mg) 8.84, Rating: 5 stars
Olives (10): Amount 15g, Calories 30.6, Iron (mg) 1.14, Rating: 3 stars
Black Beans (1 cup): Amount 100g, Calories 137.0, Iron (mg) 3.61, Rating: 3 stars
Sun-Dried Tomatoes (1/4 cup): Amount 60g, Calories 41.8, Iron (mg) 5.61, Rating: 3 stars
Tofu (100g): Amount 100g, Calories 18.1, Iron (mg) 5.54, Rating: 3 stars
Pistachio Nuts (1/4 cup): Amount 30g, Calories 154.6, Iron (mg) 6.30, Rating: 3 stars
17 Meat-Based Iron-Rich Sources:
Beef Steak (100g): Amount 100g, Calories 202, Iron (mg) 2.7, Rating: 5 stars
Liver, Beef (100g): Amount 100g, Calories 152, Iron (mg) 6, Rating: 5 stars
Asparagus (1 cup): Amount 100g, Calories 39.6, Iron (mg) 1.44, Rating: 5 stars
Chicken Breast (100g): Amount 100g, Calories 154, Iron (mg) 0.5, Rating: 4 stars
Turkey Breast (100g): Amount 100g, Calories 119, Iron (mg) 1, Rating: 3 stars
Lentils (1 cup): Amount 100g, Calories 154.6, Iron (mg) 6.30, Rating: 3 stars
Pork (100g): Amount 100g, Calories 174, Iron (mg) 1.75, Rating: 4 stars
Veal (100g): Amount 100g, Calories 152, Iron (mg) 1, Rating: 4 stars
Oyster, Raw (100g): Amount 100g, Calories 114g, Iron (mg) 9.1, Rating: 5 stars
Tuna, Raw (100g): Amount 100g, Calories 119g, Iron (mg) 1.32, Rating: 3 stars
Plus additional foods visible including Beets, Brussels Sprouts, Kale, Broccoli, and Sardines with their respective nutritional data.
The star ratings refer to the optimal calorie/iron balance of a food source.
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