Iron Rich Foods

In normal day to day functions, iron is used by our bodies to produce red blood cells. An iron deficiency can hamper weight loss, and have you feeling lazy and tired all day. Here is a list of iron rich foods to supplement your iron intake, from plant and animal sources.
Iron rich foods

Food Item Iron Content (mg) RDA%* Calories
Thyme ground 124 688* 276
Curry Powder 58 321* 233
Oat & Wheat Bran 45 250* 330
Apricots 3.5 19 160
Boiled Lentils 3.5 19 100
Hazelnuts 3.2 19 650
Almonds 3 17 600
Cinnamon ground 38 210* n/a
Garam Masala 33 183* 380
Rosemary 30 167* 330
Paprika 24 133* 290
Sesame Seeds 10 55 11
Wheatgerm 8.5 49 300
Liquorice 8 44 310
Cashew Nuts 6.2 34 610
Blackcurrants canned 5 28 45
Figs dried 4.2 23 205
Soya Beans 3 17 140
Wholemeal Bread 2.7 15 215
Red Kidney Beans 2.5 14 100
Watercress 2.2 14 23

If you prefer your iron from protein sources:

Food Item Iron Content (mg) RDA% Calories
Anchovies canned 4 22 310
Boiled Mussels 7 39 90
Fish Paste 9 50 170
Goose 5 28 320
Heart 7.7 43 180
Kidney 8 44 170
Lean Beef 2.5 16 240
Liver 9 50 190
Liver Pate 7 39 190
Liver Sausage 6.4 36 312
Pheasant 5 28 220
Pilchards canned 2.7 16 130
Sardines canned 4.5 27 180
Shrimp 5 28 95
Venizon 7.8 43 200
Whitebait 4 22 310

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