Iron sits at the centre of oxygen transport and energy production. Plant (non-heme) iron is absorbed far less efficiently than the heme iron in meat and fish — which is why pairing plant sources with vitamin C, and keeping them away from the phytates in unsoaked grains and the tannins in tea, makes a real difference.
What is Iron?
Iron is a trace mineral that plays a critical role in carrying oxygen in the blood and supporting energy metabolism. While many general diets overlook it, maintaining optimal levels of Iron is frequently tracked by people working to optimize their Serum ferritin (iron status).
Top Foods High in Iron
A data-driven breakdown of the foods with the highest concentration of Iron per 100 g.
| Food | Iron | % DV |
|---|---|---|
| Turmeric | 55 mg | 305.6% |
| Sesame Seeds | 14.55 mg | 80.8% |
| Dark Chocolate (70–85%) | 11.9 mg | 66.1% |
| Pumpkin Seeds | 8.36 mg | 46.5% |
| Lentils | 7.16 mg | 39.8% |
| Chia Seeds | 6.04 mg | 33.6% |
| Cashews | 5.99 mg | 33.3% |
| Flaxseed | 5.78 mg | 32.1% |
| Black Beans | 5.34 mg | 29.7% |
| Chickpeas | 5.09 mg | 28.3% |
| Quinoa | 4.53 mg | 25.2% |
| Sunflower Seeds | 4.37 mg | 24.3% |
| Oats | 4.25 mg | 23.6% |
| Mussels | 3.95 mg | 21.9% |
| Buckwheat | 3.84 mg | 21.3% |
How Iron Impacts Serum ferritin (iron status)
Research links diets rich in Iron to changes in Serum ferritin (iron status). Optimizing intake of these foods can support healthy Serum ferritin (iron status) levels via forming the haemoglobin in red blood cells that transports oxygen from the lungs to every tissue.
Scientific references & clinical evidence
This guide is built on peer-reviewed research — verify the primary sources below.
- “The effects of oral ferrous bisglycinate supplementation on hemoglobin and ferritin concentrations in adults and children: a systematic review and meta-analysis of randomized controlled trials”. PubMed / source ↗
- “Iron deficiency, supplementation, and sports performance in female athletes: A systematic review”. PubMed / source ↗
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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