Iron deficiency is one of the most common nutrient deficiencies worldwide, particularly affecting menstruating women, pregnant women, vegetarians, and endurance athletes. The Daily Value is 18mg.
Heme iron (from animal sources) absorbs at 15–35%; non-heme iron (from plants) at 2–20%. Combining plant iron sources with vitamin C significantly improves absorption — squeeze lemon on your spinach, or have orange juice with your fortified cereal. Coffee and tea reduce iron absorption when consumed with meals. People with iron deficiency should work with a clinician — supplementation without testing can cause harm in some genetic conditions.
📊 Best Iron Sources — Nutrition Comparison
| Food | Iron | Calories |
|---|---|---|
| Edamame 1 cup shelled (155g) | 3.5 mg | 188 |
| Asparagus 1 cup (134g) | 2.9 mg | 27 |
| Sardines 1 can drained (92g) | 2.7 mg | 191 |
| Pumpkin Seeds 1 oz (28g) | 2.5 mg | 157 |
| Pea Protein Powder 1 scoop (30g) | 2.5 mg | 114 |
| Hemp Hearts 3 tablespoons (30g) | 2.4 mg | 166 |
| Tempeh 3 ounces (85g) | 2.3 mg | 163 |
| Firm Tofu 3 ounces (85g) | 2.3 mg | 122 |
| Red Beans 1/2 cup (130g) | 2.2 mg | 113 |
| Peas 1 cup (145g) | 2.1 mg | 117 |
| Snap Peas 1 cup (98g) | 2 mg | 41 |
| Spirulina 1 tablespoon (7g) | 2 mg | 20 |
| Oat Milk 1 cup (240g) | 2 mg | 120 |
| Great Northern Beans 1/2 cup (130g) | 1.9 mg | 148 |
| Mahi Mahi 1 fillet (113g) | 1.7 mg | 123 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.