Food high in Iron

Below is a list of fruits and vegetables high in iron.

(Dried) Fruits

Dried Apricots, Pears, Figs, Apples, Sun-Dried Tomatoes, Currants and Raisins, Dried Coconut, Dates, Prunes

Fresh Fruits

Citrus Fruits (Oranges, Lemons, Limes), Mulberries, Blueberries, Strawberries

Dried Herbs & Spices:  

Thyme, Parsley, Black Pepper, Dill, Spearmint, Oregano, Bay Leaf, Coriander, Basil, Rosemary, Turmeric


Fresh Parsley, Fresh Spinach,  Kale, Leeks, Lemon Grass (Citronella), Arugula,  Swiss Chard, Palm Hearts, Sweet Potatoes, Dandelion greens, Asparagus, Romaine Lettuce, Carrot, Artichoke, Cauliflower, Peas


Morel Mushrooms, Garlic, Black-Eyed Peas, Tofu, Olives


Navy Beans, Kidney Beans, Black Beans, Pinto Beas, Lima Beans, Soybeans (Edamame), Green Beans, Chickpeas (Garbanzo beans)


Sesame Seeds, Watermelon Seeds, Pumpkin Seeds, Squash Seeds, Sunflower Seeds


Almond, Cashews, Hazelnut, Pistachio, Pecan, Chestnut


Lentil, Barley, Brown Rice, Cracked Wheat (Bulgur) Whole Wheat Bread, English Muffin, Muesli, Bran flakes, Oat & Wheat Bran

Meat and From the Sea

Liver, Turkey Meat (Dark), Chicken Leg and Breast (Roasted), Red Meat, Kidney

Anchovies, Sardines, Tuna, Halibut, Oysters, Mussels, Caviar (Fish Eggs), Shrimp (Prawns/Camarones), Scallops, Mackerel, Seaweed

and also Cocoa Powder, Dark  Chocolate, Molasses, Tahini, Peanut Butter, Egg, Maple syrup are high in iron.

Premenopausal women need at least 18 milligrams of iron daily. Iron helps carry oxygen to the tissues, including the brain. If you are an anemic person, you can consume these foods to get more iron into your blood.