Iron
Iron is the core of hemoglobin, the protein in red blood cells that carries oxygen from your lungs to every tissue in your body. It also supports energy metabolism, immune function and cognitive performance. Because your body can't make iron, you need a steady supply from food, and vitamin C eaten in the same meal significantly improves absorption of plant-based (non-heme) iron.
Daily value
18 mg
Recipes
31
What if you don’t get enough?
Low iron is one of the most common nutrient deficiencies worldwide, and it can cause fatigue, weakness and pale skin. But fatigue has many causes, and too much iron can also be harmful, so don't self-diagnose or megadose supplements. If you suspect deficiency, get a blood test and talk to your doctor.
Nutrient shortfalls can only be confirmed with proper testing. This page is general information, not a diagnosis. If you’re concerned, talk to your doctor.
Top food sources of iron
- Lentils, cooked6.6 mg1 cup37%
- White beans, cooked6.6 mg1 cup37%
- Spinach, cooked6.4 mg1 cup36%
- Chickpeas, cooked4.7 mg1 cup26%
- Tofu, firm3.4 mg1/2 cup19%
- Dark chocolate (70%+)3.3 mg1 oz18%
- Quinoa, cooked2.8 mg1 cup16%
- Beef, lean2.7 mg3 oz15%
- Pumpkin seeds2.5 mg1 oz14%
- Tuna, canned1.3 mg3 oz7%
% = share of the daily value per serving.
31 recipes
Iron-rich recipes
Every recipe lists full per-serving nutrition, so you know exactly how much iron you’re getting.
35 min260 kcal4 servings
Red Lentil Soup with Lemon
Silky red lentil soup brightened with lemon and cumin. 4.5mg iron, 12g fiber and 270mcg folate per bowl. One pot, 35 minutes, freezer-friendly.
40 min320 kcal4 servings
Lentil Curry Stew
One-pot red lentil and coconut curry with spinach. 5.5mg iron, 13g fiber and 280mcg folate per serving. Budget-friendly and freezer-friendly.
15 min355 kcal2 servings
Tuna & White Bean Salad
Protein-packed tuna and creamy cannellini beans with lemon-caper dressing. 32g protein, 4.7mg iron and a full day's B12. No cooking at all.
20 min520 kcal2 servings
Mediterranean Chickpea Bowl
Chickpeas, quinoa, cucumber, tomato and feta with lemon-olive oil dressing. 12g fiber, 5mg iron and 210mcg folate per bowl. No cooking required.
60 min430 kcal6 servings
Beef & Lentil Chili
Beef and red lentils simmered with smoky spices, finished with cool Greek yogurt and cilantro. 32g protein, 5.5mg iron and 11g fiber per bowl. One pot, zero fuss.
40 min490 kcal4 servings
Chickpea & Spinach Curry
Chickpeas and wilted spinach in a tomato-coconut curry over fluffy rice. 4.8mg iron, 220mcg folate and 12g fiber. A pantry curry that punches way above its cost.
45 min250 kcal4 servings
White Bean & Kale Soup with Lemon
Creamy cannellini beans, silky kale and bright lemon in a garlicky rosemary broth. 4mg iron, 10g fiber and half your vitamin C. The soup equivalent of a reset button.
35 min387 kcal4 servings
Turkey & Spinach Meatballs in Tomato Sauce
Juicy turkey meatballs packed with wilted spinach, simmered in a garlicky tomato sauce. 35g protein and 4mg iron per serving — the kind of dinner that keeps you full for hours.
40 min541 kcal4 servings
Red Lentil Bolognese
A meaty-tasting, deeply savory bolognese with zero meat. 24g protein, 21g fiber and 8mg iron per serving — your weeknight pasta just got a promotion.
30 min464 kcal4 servings
White Bean Shakshuka
Eggs poached in a smoky white-bean tomato sauce with wilted spinach and salty feta. 28g protein and 7.8mg iron per serving — brunch that eats like a hug.
35 min493 kcal4 servings
Black Bean & Quinoa Burgers
Crispy-edged, smoky veggie burgers that actually hold together. 22g protein and 14g fiber per burger — the rare veggie burger worth making twice.
35 min498 kcal4 servings
Tempeh Rainbow Buddha Bowl
Crispy-edged tempeh, roasted sweet potato and crunchy rainbow veg over quinoa with lemon-tahini. 32g protein and 6.2mg iron — the bowl that made my tofu-skeptic friend a convert.
30 min431 kcal4 servings
Beef & Broccoli Stir-Fry
Better-than-takeout beef and broccoli in a glossy ginger-garlic sauce, over brown rice. 27g protein, 6.5mg zinc and double your day’s vitamin C — in 30 minutes.
30 min655 kcal4 servings
Salmon & Kale Pesto Pasta
Flaky salmon and whole-grain penne tossed in a kale-basil pesto. 38g protein and 2.5g omega-3s per serving, on the table in 30 minutes.
35 min370 kcal4 servings
Garlic Lemon Chicken & Quinoa
Juicy lemon-garlic chicken breast with fluffy quinoa and charred broccoli. 37g protein and 90mg vitamin C per serving: a weeknight staple.
490 min460 kcal1 servings
Berry Overnight Oats
Creamy oats soaked overnight with yogurt, chia and berries. 12g fiber, 310mg calcium and 20g protein. Breakfast that makes itself.
45 min350 kcal4 servings
Spinach & Feta Stuffed Chicken
Chicken breasts stuffed with garlicky spinach and feta. 40g protein, 950mg potassium and 3.4mg iron per serving. Weeknight-impressive, genuinely easy.
40 min480 kcal3 servings
Crispy Tofu Veggie Stir-Fry
Shatteringly crisp tofu with charred peppers and broccoli in a gingery soy glaze over rice. 380mg calcium, 22g protein and 70mg vitamin C. Weeknight vegan that converts skeptics.
20 min220 kcal8 servings
No-Bake Pumpkin Seed Energy Bites
Chewy no-bake bites of pumpkin seeds, oats, peanut butter and dark chocolate. 90mg magnesium and 1.8mg zinc per serving. The 3pm snack that actually fuels you.
40 min280 kcal4 servings
Mushroom & Spinach Frittata
Golden frittata packed with mushrooms, spinach and parmesan. 20g protein, 3mcg vitamin D and 3mg iron. One pan, from brunch to dinner.
20 min353 kcal4 servings
Edamame & Quinoa Power Salad
Chewy quinoa, buttery edamame, creamy avocado and a lemon-tahini dressing. 15g protein and 10g fiber per serving, and it actually keeps you full until dinner.
45 min284 kcal4 servings
Chicken & Lentil Soup
The soup equivalent of a warm hug: tender chicken, creamy red lentils, sweet carrots and wilted spinach in a lemony broth. 28g protein per bowl.
25 min381 kcal2 servings
Savory Mushroom Oatmeal
Creamy oats topped with garlicky mushrooms, wilted spinach and a jammy egg. 22g protein and 4.6mg iron — breakfast for people who never liked sweet oatmeal.
35 min500 kcal4 servings
Chicken Fajita Rice Bowls
Smoky spiced chicken, charred peppers and onions over brown rice with black beans and avocado. 35g protein and 121mg vitamin C per bowl — the fajita, minus the tortilla juggling.
25 min391 kcal4 servings
Edamame Veggie Fried Rice
Better-than-takeout fried rice with 18g protein per serving and actual vegetables in every bite. The secret is day-old rice and a screaming-hot pan.
30 min305 kcal4 servings
Coconut Pumpkin Soup
Velvety pumpkin soup with coconut milk, ginger and lime. 7g fiber and 4.7mg iron per bowl — autumn comfort that happens to be vegan.
50 min443 kcal4 servings
Turkey Stuffed Bell Peppers
Sweet roasted peppers filled with spiced turkey, brown rice and black beans under a golden cheddar lid. 33g protein and 223mg vitamin C each — dinner in an edible bowl.
35 min317 kcal6 servings
Roasted Chickpea Snack Mix
Shatteringly crisp roasted chickpeas with pumpkin seeds and almonds in smoky spices. 14g protein and 8g fiber per handful — the 3pm snack that ends the vending-machine era.
15 min409 kcal4 servings
Hummus Rainbow Veggie Wraps
Creamy hummus, crunchy rainbow vegetables and avocado in a soft whole-grain wrap. 10g fiber and 185mcg folate per wrap — the no-cook lunch that eats like a rainbow.
490 min262 kcal2 servings
Pumpkin Spice Overnight Oats for a Cozy Breakfast
Learn how to make pumpkin spice overnight oats with simple ingredients and easy storage tips.
185 min303 kcal2 servings
High Protein Pumpkin Chia Pudding
A make-ahead breakfast with pumpkin, chia seeds, and a protein boost — ready in minutes, keeps 4–5 days in the fridge.
Iron: quick answers
How much iron do I need per day?
The daily value is 18 mg. Individual needs vary. Talk to your doctor about what’s right for you.
What are the best food sources?
Top picks: Lentils, cooked (6.6 mg per 1 cup); White beans, cooked (6.6 mg per 1 cup); Spinach, cooked (6.4 mg per 1 cup); Chickpeas, cooked (4.7 mg per 1 cup); Tofu, firm (3.4 mg per 1/2 cup); Dark chocolate (70%+) (3.3 mg per 1 oz); Quinoa, cooked (2.8 mg per 1 cup); Beef, lean (2.7 mg per 3 oz); Pumpkin seeds (2.5 mg per 1 oz); Tuna, canned (1.3 mg per 3 oz).
Can I get enough from food alone?
For most people, a varied diet covers iron needs. Low iron is one of the most common nutrient deficiencies worldwide, and it can cause fatigue, weakness and pale skin. But fatigue has many causes, and too much iron can also be harmful, so don't self-diagnose or megadose supplements. If you suspect deficiency, get a blood test and talk to your doctor.