15 foods that are high in iron and how to tell if you have a deficiency
Are you getting enough iron? Registered nutritionist Jo Williams explains why it's important, and which high-iron foods to add to your diet. Plus, iron-rich recipes to include if you are vegetarian or vegan.
Low levels of iron can happen for a number of reasons, including not eating, not absorbing enough or losing iron through blood loss.
Why do we need iron?
An essential nutrient for growth and development, iron is a mineral that plays a critical role because it forms part of haemoglobin, the oxygen-carrying compound found in your red blood cells. Iron also plays a part in creating energy, muscle function and DNA synthesis, and in supporting our immune defences.
We obtain most of the iron we need from our diet, and our body carefully monitors iron levels, absorbing more when our need is high and less when stores are adequate.
Check out our vitamins and minerals information hub to learn more about key nutrients, from whether you’re getting enough vitamin D to the top 10 healthiest sources of vitamin C, plus vital minerals you need in your diet.
The benefits of iron include:
- Gives you energy
- Contributes to muscle function
- Supports the immune system
- Supports the reproductive system, with more iron intake recommended during pregnancy
- Regulates hormone creation
- Improves concentration and focus
How much iron do we need?
The Nutrient Reference Intake (NRI) for women of reproductive age is 14.8mg iron per day, with an additional requirement recommended during pregnancy. For men and non-menstruating women, the requirement is 8.7mg per day.
In the UK, iron deficiency is common, and particularly so among infants under two, teenage girls, pregnant women and the elderly. According to UK government surveys, the majority of women and girls of menstruating age, and especially those from low-income households, do not meet their dietary target.
Can we have too much iron?
Haemochromatosis is a specific genetic disorder that causes iron to build up over time, leading to excessive levels. If you have a family member with haemochromatosis, you should be screened to determine if you are at risk. It is hard to diagnose, but one of the symptoms is fatigue. If you are feeling tired all the time, it is recommended that you go to your GP and have a blood test before taking iron supplements.
Read more about this condition at the NHS website.
What factors might suggest iron deficiency?
There are a number of factors that might suggest your iron levels may be low, which include:
• Blood loss due to heavy periods, peptic ulcers, haemorrhoids or through donating blood
• Increased needs, such as pregnancy or periods of rapid growth, like childhood and adolescence
• Inadequate amounts in your diet – although many plant foods provide iron, it's a little harder to absorb, so be mindful of this if you follow a vegan or plant-focused diet
• Poor absorption – lower levels of stomach acid (caused by atrophic gastritis, a condition that is common in the elderly; chronic diarrhoea; or prolonged use of antacids) may reduce your ability to absorb iron
Do some foods interfere with iron absorption?
Some naturally occurring compounds found in certain foods are known to inhibit the absorption of iron.
These include:
• tannins found in caffeinated and decaffeinated tea, as well as red wine
• phytates in wheat, beans, peas and lentils as well as peanuts
• oxylates in foods like spinach, nuts, chocolate, parsley and rhubarb
• casein and certain forms of calcium in dairy foods, including yogurt, cheese and milk
• phosvitin found in egg yolk
How do I know if I have iron-deficiency anaemia?
As your iron stores dwindle, your body's ability to produce healthy red blood cells will reduce, too. This results in low numbers of red blood cells circulating in the blood, and is often referred to as iron-deficiency anaemia.
You may experience symptoms such as:
• weakness
• fatigue
• pale complexion
• breathlessness
• heart palpitations
• an increased susceptibility to infection
• difficulty concentrating
In order to diagnose iron-deficiency anaemia, your GP will request a full blood count to assess red blood cells and a ferritin test to measure iron stores.
How can I ensure iron levels are adequate during my pregnancy?
Some mums-to-be do not meet the increased need for iron during pregnancy – if you're concerned, please consult your GP or midwife.
Pregnant women should avoid liver and any related products such as liver pâté, as these can contain high levels of vitamin A, which may be harmful to a developing baby.
Which foods are a source of iron?
There are two forms of iron found in food:
- haem iron from animal foods, which is easier for us to absorb
- non-haem iron found in plant-based foods
Vitamin C helps promote iron absorption, so combining vitamin C-rich foods like peppers with those supplying iron, like lentils, may help support iron absorption. Using cast iron cooking pans may also help support your iron intake.
Rich sources of animal-based (haem) iron
1. Liver
2. Beef
3. Lamb
4. Venison
5. Chicken, especially the dark meat, such as thighs
6. Clams, mussels and oysters
7. Eggs
Rich sources of plant-based (non-haem) iron
8. Beans and pulses, including kidney beans, pinto beans, lentils and chickpeas
9. Leafy green vegetables, such as watercress and kale
10. Dried figs and apricots
11. Oatmeal and rye
12. Brewer's yeast
13. Soybeans and foods made from them, including tofu
14. Blackstrap molasses
15. Quinoa
If you think you may have iron-deficiency anaemia, talk to your GP before supplementing to ensure it is appropriate for you to do so.
Recipes that are high in iron
Liver & bacon sauté with potatoes & parsley
Chicken liver & chorizo salad
Mussels with tomatoes & chilli
Speedy spaghetti with clams
Chinese-style noodles with tofu & hazelnuts
Chickpeas & roasted veg tagine
Moroccan lamb with apricots, almonds & mint
Rosemary balsamic lamb with vegetable mash
Pork with pears, prunes & verjuice
Puy lentil salad with soy beans, sugar snap peas & broccoli
Lemony rice & peas
Moroccan harira
Seven-cup muesli
Tofu & spinach cannelloni
Quinoa chilli with avocado & coriander
Enjoyed this? Now read:
Iron-rich food for vegetarians
Five nutrients every woman needs
Balanced diet for pregnancy
Food and hormones – what to eat during your period
What to eat during your menstrual cycle
If your GP or medical practitioner advises an iron supplement check out our review of the best iron supplements.
This content was updated on 10th July 2025 by Kerry Torrens.
Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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