What Foods are High in Iron?

Role of Iron in the Body

Iron is an essential mineral that is required to support numerous processes that keep the body functioning properly. One of its key functions is helping form haemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body.
 
Iron plays a role in many normal body processes, including carrying oxygen in the blood and contributing to overall health and wellbeing.

Symptoms of Low Iron

Low iron levels can sometimes affect how you feel. If you experience ongoing tiredness, breathlessness, or other concerns, it’s important to consult a healthcare professional for advice and assessment.

Recommended Daily Intake

In Australia, the recommended dietary intake (RDI) for iron varies depending on age, gender, and life stage. For adult men, the RDI is 8 mg per day. For women aged 19–50 years, the RDI is significantly higher at 18 mg per day due to menstrual blood loss, while women over 50 require 8 mg per day.
 
Pregnant women have an increased RDI of 27 mg per day to support the higher demands of pregnancy.
 
These values, set by the National Health and Medical Research Council (NHMRC), serve as a guide for maintaining adequate iron levels through diet.

Haem Iron (Animal-Based)

Haem iron is found in animal-based foods such as red meat, poultry, and seafood. This type of iron is generally absorbed more readily than plant-based sources.
 
Including a variety of animal-based foods in your diet, where suitable, can help support healthy iron levels.

Non-Haem Iron (Plant-Based)

Non-haem iron is found in plant-based foods like beans, lentils, tofu, spinach, and fortified cereals. Although it is absorbed less efficiently than haem iron, its absorption can be improved by eating it alongside vitamin C-rich foods such as citrus fruits, tomatoes, or capsicums.
 
This makes non-haem iron an important dietary source, particularly for vegetarians and vegans.

Meats & Seafood

Red meats such as beef and lamb are some of the richest sources of haem iron. Poultry like chicken and turkey also provide iron, though in smaller amounts.
 
Seafood, particularly oysters, mussels, and sardines, are also valuable contributors to dietary iron intake.

Plant-Based Sources

For those following a plant-based diet, foods like lentils, chickpeas, black beans, tofu, pumpkin seeds, and dark leafy greens such as spinach and kale are good options.
 
Pairing these foods with a vitamin C source, like citrus or capsicum, can help increase the amount of iron your body absorbs.

Fortified Foods

Some foods, such as certain breakfast cereals, breads, and plant-based milks, are fortified with iron. These products can provide an additional boost, particularly for people who may have higher iron needs or who find it challenging to get enough from whole foods alone.
 
Checking nutrition labels can help you identify which products include added iron.

Pairing with Vitamin C-Rich Foods

Vitamin C can enhance the absorption of non-haem iron (the type found in plant foods). Combining foods like spinach, lentils, or tofu with vitamin C-rich options such as citrus fruits, strawberries, tomatoes, or capsicum may help your body use iron more effectively.
 
For example, adding lemon juice to a salad with leafy greens or enjoying fruit alongside a fortified cereal are simple ways to do this.

Foods and Drinks to Avoid During Meals

Certain compounds in foods and drinks can reduce iron absorption if consumed at the same time. Tea and coffee contain tannins, while some dairy products contain calcium, both of which may interfere with how the body absorbs iron.
 
It’s often recommended to enjoy these foods and drinks between meals rather than alongside iron-rich foods, to support better absorption.

Cooking Methods That Increase Iron

The way food is prepared can also make a difference. Cooking vegetables like spinach can reduce compounds that inhibit iron absorption, making the mineral more available.
 
Additionally, using cast-iron cookware may increase the iron content of meals, particularly for acidic foods such as tomato-based sauces.

Pregnant Women

During pregnancy, the body requires more iron to support the increased blood volume and the growing baby. Iron-rich foods such as lean meats, legumes, and leafy greens are valuable dietary inclusions.
 
Healthcare professionals may also recommend monitoring iron intake closely during this stage of life to help meet the higher demand.

Vegetarians and Vegans

For those who don’t eat meat or seafood, non-haem iron from plant-based foods becomes especially important.
 
Lentils, beans, tofu, tempeh, pumpkin seeds, and fortified cereals are all options. Pairing these with vitamin C-rich foods helps improve absorption, making it easier to maintain healthy iron intake without relying on animal products.

Adults with Low Iron

Some adults may find that their iron levels are below the recommended range. Including a wide variety of iron-rich foods from lean meats and seafood to legumes, leafy greens, and fortified products can help support intake.
 
If low iron is suspected or confirmed, it’s important to seek guidance from a healthcare professional for tailored dietary or supplementation advice.

Iron plays a role in carrying oxygen, so insufficient intake may affect how you feel. If you notice ongoing tiredness or changes to your wellbeing, it’s best to speak with a healthcare professional.

When to Consult a Healthcare Professional

If you experience ongoing fatigue, noticeable changes in your appearance, or other concerns you think may relate to iron, it’s important to consult a healthcare professional.
 
They can assess your iron levels, provide a clear diagnosis, and guide you on the best way to manage your individual needs, whether through diet, supplements, or other care.

From carrying oxygen around the body to helping you feel energised, iron is essential for everyday wellbeing.
 
The good news is that iron can be found in a wide variety of foods from meats and seafood to plant-based options and fortified products, so there are plenty of ways to build it into your meals.
 
Pairing your food choices with smart habits, like adding vitamin C-rich foods or being mindful of when you have tea or coffee, can also make a difference.
 
At the end of the day, getting enough iron is about balance and variety. If you’re concerned about your iron levels or think you may not be getting enough, checking in with a healthcare professional can give you the clarity and support you need.

What Foods Help Increase Iron Levels?

A wide variety of foods can help increase iron intake. Animal-based options such as red meat, chicken, and seafood provide haem iron, which the body absorbs more easily. Plant-based sources include beans, lentils, spinach, nuts, and fortified cereals.

Can I Get Enough Iron from Plant Foods Alone?

Yes, it’s possible to meet your iron needs from plant foods alone, though it may require some extra planning. Non-haem iron from plants is absorbed less efficiently than haem iron, so vegetarians and vegans often benefit from including a variety of legumes, wholegrains, leafy greens, and fortified products in their diet, along with foods rich in vitamin C to help absorption.

How Much Iron Do Adults Need Per Day?

The recommended daily intake of iron depends on age and gender. According to Australian guidelines, men aged 19 and over generally need about 8 mg per day, while women aged 19 – 50 need around 18 mg per day due to higher requirements during menstruation. Women over 50 generally need 8 mg per day. These values are intended as general guidelines, and individual needs can vary.