NutriBasesNutrition Intelligence

Nutrients

Iron

A mineral that carries oxygen in the blood. The Daily Value is 18 mg.

Richest source in our database: Spices, Thyme (123.6 mg per 100 g). Read the full iron rich foods: heme, non-heme, and absorption guide.

Daily Value (DV) 18 mg
Unit mg per 100 g
Guidance Getting enough of this nutrient is generally important.

Understanding iron

What it does

Iron is a key part of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. It is also needed for energy production and a healthy immune system. Most of the body's iron is tied up in that oxygen-carrying role.

When intake falls short

Iron deficiency is the most common nutritional deficiency worldwide and can lead to anemia, with fatigue, weakness and pale skin. Menstruating women, pregnant women, young children and people who eat little or no meat are at greater risk. Because plant iron is less available to the body, vegetarians and vegans need to be especially deliberate.

Absorption & pairing

Iron comes in two forms: heme iron from meat, poultry and fish is well absorbed, while non-heme iron from plants is absorbed less efficiently. Vitamin C markedly boosts absorption of non-heme iron, whereas coffee, tea and calcium taken at the same meal can reduce it.

Food-first strategy

Combine iron-rich foods such as lean red meat, poultry, seafood, beans, lentils, tofu and fortified cereals with a source of vitamin C like citrus, peppers or tomatoes. Pairing beans with salsa, or fortified cereal with orange juice, is a simple way to improve uptake. Cooking acidic foods in a cast-iron pan can add a little extra iron.

Iron from animal foods, called heme iron, is absorbed several times more efficiently than iron from plants. Vitamin C can multiply the absorption of plant-based iron eaten in the same meal. Iron deficiency is the most common nutrient deficiency in the world.

Foods highest in iron

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.

  1. Spices, Thyme123.6 mg687%
  2. Spices, Basil89.8 mg499%
  3. Spearmint, Dried87.5 mg486%
  4. Spices, Marjoram82.7 mg460%
  5. Whale, Beluga72.4 mg402%
  6. Cereals Ready-To-Eat67.7 mg376%
  7. Babyfood, Cereal67.2 mg374%
  8. Seaweed, Dry66.4 mg369%
  9. Spices, Cumin Seed66.4 mg369%
  10. Babyfood, Cereal64.1 mg356%
  11. Babyfood, Cereal64 mg356%
  12. Spices, Turmeric55 mg306%

See also

Foods highest in iron Iron Rich Foods: Heme, Non-Heme, and Absorption guide Meat & Poultry Highest in Iron Fish & Seafood Highest in Iron Eggs & Dairy Highest in Iron All nutrients

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.