10 Healthy Foods That Are High in Iron

1. Oysters

Just 3 ounces of oysters contain 8 mg of iron or 44% of the daily value, making it an excellent source of the mineral. Drizzle some lemon on them for extra flavor and vitamin C, which will help boost iron absorption.

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2.White Beans

Also known as cannellini beans, this silky bean has a slightly nutty flavor and pairs well in everything from salads to soups.

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3. Dark Chocolate

Likely the most delicious option on this list, chocolate lovers will rejoice that dark chocolate is actually surprisingly high in iron. Three ounces of dark chocolate contains approximately 7 mg of iron or 39% of the daily value.

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4. Beef Liver

Although liver isn't as popular in the U.S. as it is in other countries, it is actually one of the most nutrient-dense foods on the planet.

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5. Lentils

This plant-protein powerhouse is also a great budget-friendly staple to keep on hand in your kitchen. From spiced curry lentils to warm wild mushroom and lentil salad, you may be surprised by how versatile this vegan ingredient really is.

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6. Spinach

Popularly known for its high iron content, a half cup serving of boiled and drained spinach has 3 mg of iron or 17% of the daily value

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7. Tofu

This plant-based staple packs in 3 mg of iron or 17% of the daily value in just a 1/2 cup serving.

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8. Kidney Beans

This nutritious bean is rich in plant-based protein, fiber and a slew of other nutrients.

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9. Sardines

Just 3 ounces of canned sardines in oil with the bones provides 2 mg iron or 11% of the daily value. This inexpensive fish is high in heart-healthy omega-3 fatty acids but low in mercury.

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10. Chickpeas

A half cup serving of boiled and drained chickpeas contains 2 mg iron or 11% of the daily value.

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