Foods containing iron - an overview of the best sources of iron
Which foods contain iron? Discover the best foods with iron - sorted by group & alphabetically. Ideal for naturally covering your iron requirements with any type of diet.
Wissenswertes über "Foods containing iron"
Which foods contain iron?
Discover the best foods with iron - sorted by group & alphabetically. Ideal for meeting your iron requirements naturally with any type of diet.
Foods containing iron: natural sources for your daily needs
Foods rich in iron play a central role in a balanced diet - because iron is essential for the formation of haemoglobin, the transport of oxygen in the blood and many enzyme processes in the body. A lack of iron can lead to exhaustion, low performance or even anaemia. It is therefore worth regularly integrating iron-rich foods into your diet.
The body can absorb iron from animal foods (haem iron) much more efficiently than from plant sources (non-haem iron). Nevertheless, plant-based foods also provide an excellent source of iron - especially when combined with foods containing vitamin C to increase bioavailability.In the following overview you will find the most important iron-rich foods, divided into useful groups such as meat, fish, pulses, vegetables, cereals, nuts, fruit and others - sorted alphabetically within the categories. The values refer to the average iron content per 100 g of edible content.So you can supplement your diet in a targeted way - regardless of whether you eat an omnivorous, vegetarian or vegan diet.
Foods rich in iron by group
Meat & offal
| Food | Iron (mg/100 g) |
|---|---|
| Blood sausage | 29.0 |
| Calf liver | 7.9 |
| Lammfleisch | 2,3 |
| Beef (lean) | 2.1 |
| Beef liver | 6.9 |
| Pork | 1.4 |
| Pork liver | 18.0 |
Fish & seafood
| Food | Iron (mg/100 g) |
|---|---|
| Oysters | 5.1 |
| Shrimps | 1.7 |
| Herring (fresh) | 1.1 |
| Mackerel | 1.6 |
| Shellfish | 6.0 |
| Sardines (tinned) | 2.9 |
| Tuna (tinned, oil) | 1.3 |
Pulses & soya products
| Food | Iron (mg/100 g) |
|---|---|
| Chickpeas (dry) | 6.1 |
| Kidney beans (dry) | 5.0 |
| Lentils (dry) | 8.0 |
| Mung beans | 6.7 |
| Soybeans | 9.7 |
| Tofu | 5.4 |
Vegetables & herbs
| Food | Iron (mg/100 g) |
|---|---|
| Artichokes | 1.3 |
| Broccoli | 1.3 |
| Peas (cooked) | 2.1 |
| Lamb's lettuce | 2.0 |
| Kale (cooked) | 1.9 |
| Chard | 2.7 |
| Parsley (fresh) | 6.2 |
| Beetroot | 0,9 |
| Black salsify | 3.3 |
| Spinach (cooked) | 3.6 |
| Spinach (raw) | 4.1 |
Cereals & pseudocereals
| Food | Iron (mg/100 g) |
|---|---|
| Amaranth | 9.0 |
| Bulgur | 2.4 |
| Buckwheat | 2.2 |
| Spelt | 3.7 |
| Oat flakes | 4.6 |
| Millet (cooked) | 2.7 |
| Quinoa | 4.6 |
| Wholemeal rye bread | 2.5 |
| Wholemeal rice (uncooked) | 2.2 |
| Wheat bran | 15.0 |
Nuts & seeds
| Food | Iron (mg/100 g) |
|---|---|
| Cashews | 6.0 |
| Hazelnuts | 3.8 |
| Pumpkin seeds | 12.5 |
| Flaxseed | 8.2 |
| Almonds | 4.1 |
| Pine nuts | 5.6 |
| Pistachios | 7.3 |
| Sesame seeds (unpeeled) | 10.0 |
| Sunflower seeds | 6.3 |
| Walnuts | 2.9 |
Fruit (fresh & dried)
| Food | Iron (mg/100 g) |
|---|---|
| Apples | 0.3 |
| Apricots (dried) | 4.4 |
| Bananas | 0.4 |
| Dates (dried) | 2.8 |
| Strawberries | 0.4 |
| Figs (dried) | 3.1 |
| Blueberries | 0.9 |
| Raspberries | 1,0 |
| Orange juice (fresh) | 0.2 |
| Peaches (dried) | 6.5 |
| Raisins | 1.9 |
Other
| Food | Iron (mg/100 g) |
|---|---|
| Chocolate (70% cocoa) | 8.0 |
| Tempeh | 2.7 |
| Milk chocolate | 2.3 |
Literature references
-
gesundheitsinformation.de: How can I meet my iron requirements?
-
German Nutrition Society (DGE): Reference values for nutrient intake
-
Federal Food Code (BLS), version 3.02
-
Harvard T.H. Chan School of Public Health: Iron - The Nutrition Source
-
World Health Organisation (WHO): Iron Deficiency Anaemia - Assessment, Prevention and Control
Verwandte Produkte
Amin
UV-protected glass
Lab-tested
Non-GMO
No artificial additives
Product listed on the Cologne List®
Gluten-free
Lactose-free
Vegan
Ferment-A-Pure patented technology
For Your Fast Recovery
Unique patented amino acid mix (EVAA™) for your recovery UV-protected glass
Lab-tested
Non-GMO
No artificial additives
Product listed on the Cologne List®
Gluten-free
Lactose-free
Vegan
Ferment-A-Pure patented technology
[see variant]
€45.90
Lactoferrin
UV-protected glass
Lab-tested
Non-GMO
No artificial additives
Product listed on the Cologne List®
Lactose-free
For your universal protection
As one of the most valuable proteins in the body, lactoferrin is a natural component of the immune system. UV-protected glass
Lab-tested
Non-GMO
No artificial additives
Product listed on the Cologne List®
Lactose-free
[siehe Varianten]
€59.90
Natural Iron
UV-protected glass
Lab-tested
Non-GMO
No artificial additives
Product listed on the Cologne List®
Gluten-free
Lactose-free
100% vegetarian fermentation
For your iron balance
Specially formulated for your iron balance with plant-based curry leaf iron, Lactoferrin CLN®, and natural Vitamin C from rose hips. UV-protected glass
Lab-tested
Non-GMO
No artificial additives
Product listed on the Cologne List®
Gluten-free
Lactose-free
100% vegetarian fermentation
30 Capsules
€35.90
Die neusten Einträge
3 Posts in this encyclopedia categorySodium Citrate
Natriumcitrat ist das Natriumsalz der Zitronensäure und wird häufig als Lebensmittelzusatzstoff (E331) verwendet.
Calcium Citrate
Calciumcitrat ist eine organische Calciumverbindung, die in der Medizin und Nahrungsergänzungsmittelindustrie häufig verwendet wird.
Die meistgelesenen Einträge
3 Posts in this encyclopedia categoryLactoferrin CLN®
Lactoferrin CLN® is a highly pure, bioactive protein to support iron deficiency, infections and intestinal diseases - immunomodulating, anti-inflammatory and versatile.
Cologne list
The Cologne List ® is an important initiative in competitive sports that offers athletes guidance in the selection of nutritional supplements.
L-carnitine
Carnitine itself is not an amino acid, but is closely linked to amino acids. It promotes energy production and improves physical performance.
Verwandte Suchbegriffe: Foods containing iron + Foods with iron + Sources of iron + Iron deficiency diet + Iron-rich foods