Iron

Iron helps carry oxygen in the blood and supports many body processes.

Unit: mg

Important notes

Iron from animal foods is usually absorbed more easily than iron from plant foods.
Vitamin C can improve absorption of non-haem iron from plant foods.

Iron: types, absorption and vitamin C

1. Types of iron

Haem iron

This is iron from animal foods.

Approximate absorption: 15-35%.

It is absorbed better and depends less on the other foods eaten in the same meal.

Non-haem iron

This is iron from plant foods, and also part of the iron in animal foods.

Approximate absorption without vitamin C: 2-10%.

It is absorbed less efficiently and depends more on what is eaten with it.

2. Non-haem iron + vitamin C

Vitamin C helps improve absorption of non-haem iron.

Approximate absorption with vitamin C: 5-15%, sometimes higher.

Vitamin C can noticeably improve absorption of plant iron, but the exact percentage depends on the person and the rest of the meal.

3. When to take vitamin C

It is best to take vitamin C in the same meal that contains non-haem iron.

with the meal - ideal;
10-20 minutes after the meal - fine;
30-60 minutes after the meal - may still help partly;
2-3 hours later - probably will not help much with that specific portion of iron.

4. What reduces non-haem iron absorption

It is better to avoid these close to a meal where iron absorption matters:

tea;
coffee;
mate;
cocoa;
a lot of dairy products or calcium;
calcium supplements.

A practical gap is about 1-2 hours from a meal with non-haem iron.

5. Quick table

Iron type / conditions	Approximate absorption
Haem iron	15-35%
Non-haem iron without vitamin C	2-10%
Non-haem iron + vitamin C	5-15%, sometimes higher

6. Important note

These are approximate ranges, not exact numbers. Absorption depends on:

iron stores in the body;
whether there is iron deficiency;
the amount of vitamin C;
coffee, tea, calcium and other factors that can reduce absorption;
the overall composition of the meal.

Foods highest in iron

Sort by

Food	Amount per 100 g	Category
Cushuro Variant: Dehydrated	83.6 mg	Other
Goose liver Variant: Raw	30.5 mg	Meat
Duck liver Variant: Raw	30.5 mg	Meat
Cañihua Variant: Grain flakes	17.07 mg	Cereals and grains
Cañihua Variant: Brown variety	15 mg	Cereals and grains
Sesame seeds Variant: Dry	14.55 mg	Seeds
Cañihua Variant: Grey variety	13 mg	Cereals and grains
Cañihua Variant: Yellow variety	10.8 mg	Cereals and grains
White beans Variant: Dry	10.4 mg	Legumes
Chicken liver Variant: Raw	8.99 mg	Meat
Maca Variant: Flour	7.97 mg	Other
Mung beans Variant: Dry	7.57 mg	Legumes
Quinoa Variant: Raw	7.5 mg	Cereals and grains
Red kidney beans Variant: Dry	6.69 mg	Legumes
Lentils Variant: Raw	6.5 mg	Legumes
Parsley Variant: Raw	6.2 mg	Vegetables
Chia seeds Variant: Dry	6.043 mg	Seeds
Beef liver Variant: Raw	5.92 mg	Meat
Dill Variant: Raw	5.5 mg	Vegetables
Cashews Variant: Roasted, unsalted	5.4 mg	Nuts
Kiwicha Variant: Dry grain	5.3 mg	Cereals and grains
Oats Variant: Dry	4.72 mg	Cereals and grains
Chickpeas Variant: Dry	4.31 mg	Legumes
Pistachios Variant: Roasted, unsalted	4.03 mg	Nuts
Almonds Variant: Raw	3.741 mg	Nuts
Cacao beans Variant: Dry	3.6 mg	Seeds
Lentils Variant: Cooked	3.3 mg	Legumes
Wheat pasta Variant: Wholegrain dry	3.2 mg	Cereals and grains
Millet Variant: Raw	3.01 mg	Cereals and grains
Spinach Variant: Raw	2.7 mg	Vegetables
Wholegrain wheat flour Variant: Dry	2.7 mg	Cereals and grains
Red kidney beans Variant: Cooked	2.3 mg	Legumes
Walnuts Variant: Raw	2.235 mg	Nuts
Beef Variant: Pan-fried	2.21 mg	Meat
Buckwheat Variant: Raw	2.2 mg	Cereals and grains
Leek Variant: Raw	2.1 mg	Vegetables
White rice Variant: Raw	1.94 mg	Cereals and grains
Mung beans Variant: Cooked	1.75 mg	Legumes
Egg Variant: Cooked	1.72 mg	Eggs
Raisins Variant: Dry	1.7 mg	Fruits
White beans Variant: Cooked	1.7 mg	Legumes
Corn flour Variant: Dry	1.7 mg	Cereals and grains
Beef Variant: Cooked	1.63 mg	Meat
Quinoa Variant: Cooked	1.6 mg	Cereals and grains
Peanuts Variant: Raw	1.6 mg	Nuts
Wheat pasta Variant: Wholegrain cooked	1.5 mg	Cereals and grains
Tarwi Variant: Cooked	1.4 mg	Legumes
Dried apricots Variant: Dry	1.4 mg	Fruits
Chickpeas Variant: Cooked	1.3 mg	Legumes
Wheat pasta Variant: Dry	1.3 mg	Cereals and grains
Brown rice Variant: Raw	1.24 mg	Cereals and grains
Lettuce Variant: Raw	1.1 mg	Vegetables
Green beans Variant: Raw	1.03 mg	Vegetables
Artichoke Variant: Raw	1 mg	Vegetables
Asparagus Variant: Raw	1 mg	Vegetables
White wheat flour Variant: Dry	1 mg	Cereals and grains
Oats Variant: Boiled in water	0.9 mg	Cereals and grains
Caigua Variant: Raw	0.9 mg	Vegetables
Pumpkin Variant: Raw	0.85 mg	Vegetables
Pork Variant: Cooked	0.85 mg	Meat
Broccoli Variant: Raw	0.81 mg	Vegetables
Beetroot Variant: Raw	0.8 mg	Vegetables
Sweet corn Variant: Fresh grain	0.8 mg	Cereals and grains
Potato Variant: Raw, peeled	0.78 mg	Vegetables
Pork Variant: Pan-fried	0.7 mg	Meat
Wheat pasta Variant: Cooked	0.68 mg	Cereals and grains
Asparagus Variant: Cooked	0.64 mg	Vegetables
Millet Variant: Cooked	0.63 mg	Cereals and grains
Garlic Variant: Raw	0.63 mg	Vegetables
Orange Variant: Raw fruit	0.57 mg	Fruits
Fig Variant: Dried fig	0.55 mg	Fruits
Green beans Variant: Cooked	0.54 mg	Vegetables
Camu-camu Variant: Raw fruit	0.5 mg	Fruits
Avocado Variant: Raw	0.49 mg	Fruits
Salmon Variant: Raw	0.48 mg	Fish and seafood
Mung bean sprouts Variant: Raw	0.44 mg	Vegetables
Brown rice Variant: Cooked	0.44 mg	Cereals and grains
Sweet potato Variant: Raw	0.43 mg	Vegetables
Raspberries Variant: Raw fruit	0.4 mg	Fruits
Ginger Variant: Raw	0.4 mg	Vegetables
Chicken breast Variant: Cooked	0.39 mg	Meat
Prunes Variant: Dry	0.38 mg	Fruits
Zucchini Variant: Raw	0.37 mg	Vegetables
Zucchini Variant: Cooked	0.32 mg	Vegetables
Cauliflower Variant: Cooked	0.31 mg	Vegetables
Turnip Variant: Raw	0.3 mg	Vegetables
Beetroot Variant: Cooked	0.29 mg	Vegetables
Blueberries Variant: Raw fruit	0.28 mg	Fruits
Potato Variant: Boiled in water	0.27 mg	Vegetables
Cauliflower Variant: Raw	0.27 mg	Vegetables
Eggplant Variant: Cooked	0.25 mg	Vegetables
Grapes Variant: Raw	0.23 mg	Fruits
Eggplant Variant: Raw	0.23 mg	Vegetables
Green bell pepper Variant: Raw	0.22 mg	Vegetables
Melon Variant: Raw fruit	0.21 mg	Fruits
Yellow bell pepper Variant: Raw	0.21 mg	Vegetables
Red bell pepper Variant: Raw	0.21 mg	Vegetables
Onion Variant: Cooked	0.21 mg	Vegetables
Banana Variant: Raw	0.2 mg	Fruits
Purple corn Variant: Dry grain	0.2 mg	Cereals and grains
Strawberry Variant: Raw fruit	0.19 mg	Fruits
Tomato Variant: Raw	0.19 mg	Vegetables
Pumpkin Variant: Cooked	0.18 mg	Vegetables
Plum Variant: Raw fruit	0.17 mg	Fruits
Papaya Variant: Raw fruit	0.16 mg	Fruits
Watermelon Variant: Raw fruit	0.16 mg	Fruits
Lemon Variant: Raw fruit	0.15 mg	Fruits
Fig Variant: Black fig	0.15 mg	Fruits
Lemon Variant: Pure juice	0.13 mg	Fruits
Cucumber Variant: Raw	0.13 mg	Vegetables
Plain yoghurt Variant: Plain	0.13 mg	Dairy
Peach Variant: Raw fruit	0.11 mg	Fruits
Sugared cola Variant: Drink	0.11 mg	Beverages
Apple Variant: Raw	0.099 mg	Fruits
Mandarin Variant: Raw fruit	0.09 mg	Fruits
Mango Variant: Raw fruit	0.09 mg	Fruits
Turnip Variant: Cooked	0.08 mg	Vegetables
Orange Variant: Fresh juice	0.079 mg	Fruits
Pear Variant: Raw	0.072 mg	Fruits
Celery stalk Variant: Raw	0.06 mg	Vegetables
Kefir Variant: Plain	0.05 mg	Dairy
Whole milk Variant: Liquid	0.043 mg	Dairy
Water Variant: Drinking water	0.03 mg	Beverages
Onion Variant: Raw	0.00019 mg	Vegetables
Sour cream Variant: Whole	0 mg	Dairy
Cottage cheese Variant: Whole	0 mg	Dairy
Fresh cheese Variant: Solid	0 mg	Dairy