These 10 foods contain more iron than red meat!

Iron is an essential element for the body! You'll be happy to know that chocolate is in the list!

Tips and Crafts

Iron is an essential element that is necessary for the production of hemoglobin and for the proper functioning of the body. An iron deficiency generally manifests itself in the form of anemia which could be dangerous for health and leads to great fatigue and a vulnerability to infections amongst other things.

Most people know that red meat contains a lot of iron, however what if you don't like it, can't afford or want to eat a variety of food? Also, did you know that red meat is actually not the richest source of iron?  There are many plant alternatives that are much richer in iron! 


Here is a list of food containing iron to add to your diet. 


1. Cumin (66mg of iron per 100gr)

This aromatics is the richest in iron! It's a spice that you should definitely start discouvering that will ehance your dishes and add some iron! It is also full of antioxidant and anti-inflammatory properties. 

2. Sesame (16.6mg or iron per 100gr)

Sesame seeds are very rich in minerals and have a good iron content. They also enhance dishes and add a pretty touch. Why not use it? 

3. Soy (15.7mg of iron per 100g)

Soy is full of "good fats", protein and iron! Everything that the body needs to function properly. 

4. Cashews (6 mg of iron per 100g)

Nuts, when eaten in reasonable quantities, are a great snack as they are rich in good fats and iron. Cashews are a great option! Same as hazelnuts, macadamia nuts, pistachios and almonds with a little less iron. Make sure to get them unsalted! 

5. Sunflower seeds (5 mg of iron per 100 g)

These seeds are full of magnesium, fiber, calcium and of course iron! It makes them great for the skin and hair but also the health of your arteries! Don't be shy to incorporate them in your dishes for a little crunch or eat on its own. 

6. Kidney beans (5 mg of iron per 100 g of beans)

Probably the most popular iron-food are kidney beans! They are considered a superfood and highly used in cooking to replace animal protein. 

7. Olives (3.3 mg per 100g)

Olives are actually a fruit (yes!) that is full of iron and really healthy. They are known to lower blood pressure! 

8. Thyme (30 mg of iron for 100g)

This herb will really give a delicious taste to your meals! But also a good amount of iron! 

9. Lentils (3.3mg per 100g)

Lentils are rich in fiber, antioxidants and iron! They are great if you are not eating much meat as they are a source of protein. Try them in salads!

10. Dark chocolate (0.7 mg per 100 g)

The best for the end! Dark chocolate (minimum 70% cocoa) is actually a great source of magnesium and iron! It is great for cardiovascular health and is a natural antioxidant.


We hope this list will help you to substitute red meat from time to time for healthier alternatives!

How often do you eat red meat?