iron rich foods

Iron-Rich Foods: Everyday Sources and Meal Ideas

Food sources of iron, how plant and animal sources differ, and simple ways to build iron into meals.

Reviewed 15 July 2026. Sources: NHS and USDA FoodData Central.

Quick answer

Iron-rich foods include meat, fish, eggs, beans, lentils, chickpeas, dark green vegetables, nuts, seeds and iron-fortified cereals. NHS guidance gives different daily recommended amounts by age and sex, so personal needs can vary.

Look beyond one best food

Red meat can provide iron, but so can lentils, beans, tofu, fortified cereal, spinach, seeds and seafood. A varied mix is more realistic than relying on one ingredient every day.

The iron in plant foods is absorbed differently from iron in meat and fish. That does not make plant sources unhelpful. It simply means the full meal matters.

Build a meal that supports iron intake

Include vitamin C-rich fruit or vegetables with plant iron sources. A lentil curry with peppers, beans on toast with tomatoes, or a chickpea salad with citrus dressing are easy examples.

Tea and coffee can affect iron absorption for some people when taken with a meal. If iron is a concern for you, a clinician or dietitian can give advice that fits your diet.

When food is not the whole answer

Tiredness has many causes, and an iron deficiency needs a proper diagnosis. Do not start high-dose iron supplements just because you feel tired.

Seek medical advice if you have symptoms, heavy periods, are pregnant, have a digestive condition or have been told your iron is low. Your care team can check what you need.