8 food rich in iron to add to your menu

The human body needs iron for energy. Iron deficiency is called iron deficiency anemia and is characterized by a lack of red blood cells in the blood.

Here are the top 10 foods for an iron-rich diet.

In North America, this anemia affects 20% of women (and up to half of pregnant women) and 3% of men.

To maintain your iron stores in the body, you must first rely on animal sources of iron (called heme), which are absorbed 3 times better than sources of plant iron (non-heme).

Adding vitamin C to the menu (as found in colorful vegetables and fruits) also helps maximize iron absorption.

The following list offers iron-rich foods for everyday life, in addition to Popeye spinach, it goes without saying!

Foods rich in iron from animal sources

The ground horse:
Horse meat is an interesting alternative to other red meats while being considerably less fatty than the latter.

We don’t think about it right away, but a ground horse can replace beef in spaghetti, chili, and lasagna dishes or for burgers on the grill. Horsemeat is found in grocery stores and in a number of butcher shops.

This food contains almost 3 milligrams of iron per 100 grams of raw product, less than 5 grams of fat, and more than 15 grams of protein!

The pallet roast:
It is wise to (occasionally) add red meat to the menu to achieve the recommended dose of iron, especially in an easily absorbed version.

Roast beef deserves a shopping list, considering its higher iron content than poultry or pork.

This cut of beef provides over 2 milligrams of iron per 100 grams of uncooked product and almost 30 grams of protein.

Beef bourguignon.

Braised beef in red wine.

Long cooked beef pallet.

Canned light tuna:
Good news for lovers of this fish, which can be a pleasant surprise: tuna also has iron.

We appreciate its versatility, which is perfect for salads, casseroles or sandwiches!

Tuna is even more protein than other meats and poultry (over 30 grams per 120 gram or 4 ounces serving in water) and low in fat. It contains 2 milligrams of iron per 100 grams.

Tuna noodle casserole.

Mimosa eggs with tuna.

Lemon Tuna Sandwich.

Tuna Crackers.

Fresh mussels:
A somewhat unusual option, the mussels that can be found alive at almost any fish counter are arguably the best source of iron there is.

Versatile, the mussels are delicious steamed in or in a pasta dish with tomato or cream sauce.

Low in calories, they provide significant amounts of omega-3 fatty acid and as much as 7 milligrams of iron per 100-gram serving (the equivalent of almost ¼ pound or just over 3 ounces).

Saffron mussel and clam chowder.

Charentaise mussels, curry, and green apple.

Corn, chorizo ​​, and mussels risotto.

Beer mussels.

Foods rich in iron from plant sources

There are hundreds of types of cereals in the supermarket and the quality is quite variable. Prepared cereals are almost all fortified with iron to allow young and old alike to meet their needs.

Initially devoted to lunch, they are also useful as a snack or in energy bar recipes.

It is possible to spot cereals with more than 5 milligrams of iron (like Cheerios for example) without filling up too many on calories!

Although the plant kingdom is not as abundant in iron as animal products, some cultures are nevertheless worthy of consideration. This is the case with white beans and lentils, both of which are particularly high in iron. Since they’re plant iron, not animal iron, you can combine them with vitamin C (vegetables in soup or lime juice in a salad) to maximize absorption.

With as much as 5 milligrams of iron (albeit vegetable) and 10 grams of fiber per 1/2 cup, these beans are champions!


More and more famous, this pseudo-cereal that comes from South America is a real nutritional treasure. It is considered both as a cereal and as a protein: it can replace both grain and animal products, which makes it very interesting. The quinoa grains are sublime in salads, both hot and cold, while the flakes can be made into pancakes or pancakes.

Pumpkin seeds:
Among all the seeds and nuts, the pumpkin tops the list for its iron content. Pumpkin seeds are now found almost everywhere in grocery stores. They are useful as a snack in a mixture of dried fruits and then shelled in salads or even in muffins and homemade bread.