Foods high in Iron

Among the foods high in iron, meat, fish and other crustaceans have an iron easily absorbed by the body (10 to 30% of this iron is absorbed). Other foods such as vegetables, fruits, dried fruits, cereals ... also have iron but it is less absorbed during its passage through the gut (only 1-5 %).

Iron deficiency can lead to physical and mental tiredness (sometimes to depression), intestinal problems ...

What foods are high in Iron ?

[+] Dairy products and Eggs high in Iron

Per 100g
8.28 mg
4.1 mg
3.85 mg
3.65 mg
3.64 mg
3.16 mg
2.15 mg
2.1 mg
1.98 mg
1.9 mg

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[+] Vegetables high in Iron

Per 100g
53.9 mg
28.5 mg
21.4 mg
20 mg
15.7 mg
14.5 mg
14.5 mg
13.7 mg
13.44 mg
11.22 mg

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[+] Cereals, Pasta and Baked products high in Iron

Per 100g
18.54 mg
10.57 mg
9.4 mg
8.7 mg
7.63 mg
7.61 mg
7.21 mg
6.45 mg
6.4 mg
6.26 mg

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[+] Poultry products high in Iron

Per 100g
15 mg
12.88 mg
11.63 mg
10.7 mg
10.32 mg
9.03 mg
7.71 mg
7.27 mg
7.04 mg
6.89 mg

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[+] Finfish and Shellfish products high in Iron

Per 100g
27.96 mg
16.2 mg
13.98 mg
11.99 mg
11.88 mg
10.84 mg
10.06 mg
9.54 mg
9.2 mg
7.88 mg

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[+] Beef, Pork, Lamb and meat high in Iron

Per 100g
39.36 mg
38.67 mg
17.92 mg
16.41 mg
12.4 mg
11.2 mg
10.2 mg
9.6 mg
9.6 mg
9.55 mg

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[+] Fruits and Juices high in Iron

Per 100g
6.31 mg
5.51 mg
5.4 mg
4.06 mg
3.52 mg
3.32 mg
3.26 mg
2.8 mg
2.8 mg
2.71 mg

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[+] Nuts, Seeds and Spices high in Iron

Per 100g
123.6 mg
97.86 mg
87.47 mg
82.71 mg
66.36 mg
48.78 mg
44.9 mg
43 mg
42.46 mg
42 mg

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Why we need foods high in Iron ?

Iron is an important mineral for the proper functioning of the body and its recommended daily dose is 14mg.

Hemoglobin is a substance in red blood cells that is partly composed of iron. Indeed, it is the iron that will allow the transport of oxygen through the blood from the lungs to body cells. There are a lot of iron in highly irrigated organs such as muscles.

Iron also acts as an antioxidant that will slow down premature aging of cells. Iron also participates in the functioning of the immune system. Eating foods high in iron is essential for maintaining good health.