12 Healthy Foods That Are High in Iron

5. Red meat

Red meat is satisfying and nutritious.

A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the DV.

Meat is also rich in protein, zinc, selenium, and several B vitamins.

Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis.

In fact, red meat is probably the single most easily accessible source of heme iron, potentially making it an important food for people who are prone to anemia.

Research shows females consuming less than 2 ounces of red meat daily were more likely to have inadequate intakes below for zinc, iron, vitamin B12 and potassium and vitamin D intakes than females consuming between 2 and 3 ounces daily.

6. Pumpkin seeds

Pumpkin seeds are a tasty, portable snack.

A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the DV.

In addition, pumpkin seeds are a good source of vitamin K, zinc, and manganese. They’re also among the best sources of magnesium, which is a common dietary deficiency.

A 1-ounce (28-gram) serving contains 40% of the DV for magnesium, which helps reduce your risk of insulin resistance, diabetes, and depression.