Spinach, kale, Swiss chard, and collard greens are packed with iron. Pair them with vitamin C-rich foods to enhance iron absorption.
Quinoa is a nutrient-dense grain that contains a significant amount of iron along with protein and fiber.
Tofu and other soy products are good plant-based sources of iron, especially for vegetarians and vegans.
Chicken and turkey are good sources of heme iron. Dark meat generally contains more iron than white meat.
Pumpkin seeds, sesame seeds, pine nuts, cashews, and almonds are iron-rich snacks. Nut butters like almond butter and tahini are also good sources.
Dried apricots, raisins, and prunes are high in iron. They make for convenient and nutritious snacks.
Certain fish like tuna, salmon, and sardines are rich in iron. Canned varieties with bones provide an additional calcium boost.
Eggs, particularly the yolks, are a good source of iron.
Soybeans and foods made from them, such as tofu and tempeh, are rich in iron and protein.
Beet greens are not only rich in iron but also provide other nutrients like vitamin K and fiber.