9 foods with more Iron than spinach


Liver is one of the most iron-rich foods. It is an excellent source of heme iron, which is easily absorbed by the body.

Red meat

Red meat is another excellent source of heme iron. Beef, lamb, and pork are all great options.


Lentils are a vegetarian source of iron that is packed with other nutrients like protein and fiber.


Shellfish like clams, oysters, and mussels are all great sources of iron.


Tofu is a popular vegetarian food that is rich in iron. It is also a great source of protein and calcium.

Dark Chocolate

Dark chocolate is a delicious and surprising source of iron. Just one ounce of dark chocolate contains about 19% of the daily recommended intake of iron.

Pumpkin Seed

Pumpkin seeds are another surprising source of iron. They are also high in magnesium and zinc.


Quinoa is a superfood that is packed with nutrients. It is also a great source of iron, with one cup containing about 15% of the daily recommended intake.


Soybeans are a versatile and healthy food that is rich in iron. They are also high in protein and fiber.