15 Foods With More Iron Per Serving Than Spinach
When it comes to iron, most people immediately think of spinach. While spinach is healthy, there are many foods that actually contain more iron per serving. Iron is essential for making hemoglobin, transporting oxygen, boosting energy, and maintaining healthy cells. Deficiency in iron can cause fatigue, weakness, and even anemia.
Here are 15 iron-rich foods that beat spinach in terms of iron content, explained one by one:
1. Red Meat (Beef & Lamb)
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Iron Content: About 2.7 mg per 100g (heme iron, easily absorbed).
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Why It’s Better: Red meat is one of the richest sources of heme iron, which the body absorbs more efficiently than plant-based iron.
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Health Benefits: Boosts energy, muscle strength, and helps prevent anemia.
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How to Eat: Grilled steak, lamb curry, or lean beef mince.
2. Chicken Liver
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Iron Content: Around 9 mg per 100g – nearly 5 times more than spinach.
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Why It’s Better: Extremely high in iron, vitamin A, and vitamin B12.
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Health Benefits: Supports blood production and brain health.
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How to Eat: Pan-fried, added to pâté, or mixed in stews.
3. Oysters
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Iron Content: About 7–9 mg per 100g.
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Why It’s Better: One of the best seafood sources of iron.
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Health Benefits: Rich in zinc, protein, and omega-3s along with iron.
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How to Eat: Fresh with lemon, grilled, or in seafood pasta.
4. Mussels
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Iron Content: Around 6.7 mg per 100g.
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Why It’s Better: Provides both iron and high-quality protein.
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Health Benefits: Boosts immunity and supports muscle repair.
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How to Eat: Steamed with garlic and herbs, or added to soups.
5. Sardines (Canned in Oil)
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Iron Content: About 2.9 mg per 100g.
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Why It’s Better: Small fish packed with iron and calcium.
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Health Benefits: Supports bones, brain, and heart health.
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How to Eat: On toast, in salads, or with pasta.
6. Tofu
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Iron Content: About 5.4 mg per 100g.
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Why It’s Better: A great vegetarian and vegan-friendly option.
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Health Benefits: High in protein, calcium, and plant iron.
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How to Eat: Stir-fried, grilled, or added to curries.
7. Lentils
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Iron Content: About 3.3 mg per 100g (cooked).
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Why It’s Better: A powerful plant-based source of iron.
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Health Benefits: High in fiber, protein, and heart-friendly nutrients.
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How to Eat: Lentil soup, dal, or tossed in salads.
8. Chickpeas
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Iron Content: Around 2.9 mg per 100g (cooked).
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Why It’s Better: Easy-to-digest and versatile.
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Health Benefits: Supports digestion, heart health, and energy.
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How to Eat: Hummus, chickpea curry, or roasted snacks.
9. Pumpkin Seeds
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Iron Content: Around 8.8 mg per 100g.
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Why It’s Better: A nutrient-dense snack higher in iron than spinach.
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Health Benefits: Supports immunity, sleep, and bone strength.
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How to Eat: Sprinkled on oatmeal, smoothies, or eaten roasted.
10. Quinoa
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Iron Content: About 4.6 mg per 100g (cooked).
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Why It’s Better: Gluten-free and rich in plant-based iron.
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Health Benefits: Great for energy, digestion, and weight management.
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How to Eat: As a rice replacement, in bowls, or salads.
11. Cashews
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Iron Content: Around 6.7 mg per 100g.
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Why It’s Better: Nutritious and energy-dense.
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Health Benefits: Provides healthy fats, magnesium, and iron.
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How to Eat: As a snack, in stir-fries, or nut butter.
12. Dark Chocolate (70–85% Cocoa)
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Iron Content: About 11.9 mg per 100g.
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Why It’s Better: Surprisingly one of the richest iron sources.
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Health Benefits: Improves mood, heart health, and brain function.
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How to Eat: A small piece after meals or in desserts.
13. Kidney Beans
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Iron Content: About 3.9 mg per 100g (cooked).
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Why It’s Better: A hearty plant-based option.
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Health Benefits: Supports digestion, lowers cholesterol, and boosts energy.
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How to Eat: Added to chili, curries, or salads.
14. Black Beans
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Iron Content: Around 3.6 mg per 100g (cooked).
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Why It’s Better: High in plant-based iron and antioxidants.
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Health Benefits: Helps with blood sugar balance and heart health.
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How to Eat: In burritos, soups, or grain bowls.
15. Spirulina (Blue-Green Algae Powder)
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Iron Content: Around 28.5 mg per 100g – almost 15x more than spinach!
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Why It’s Better: One of the most concentrated iron sources on earth.
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Health Benefits: Boosts immunity, energy, and detoxification.
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How to Eat: Mixed into smoothies, juices, or energy bars.
Final Thoughts
While spinach is great for health, these 15 foods actually offer more iron per serving and can help you meet your daily iron requirements faster. Including a mix of animal-based (heme) and plant-based (non-heme) iron sources ensures maximum absorption and prevents iron deficiency naturally.
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