Iron deficiency is the world's most common nutritional deficiency — affecting ~30% of the global population
Iron carries oxygen in your blood. Without enough of it, every cell in your body under-performs — hence the fatigue, brain fog, and weakness of iron deficiency. There are two types of dietary iron, and knowing the difference changes how you eat.
Heme Iron (Animal Sources) — Absorbs at 15–35%
Heme iron, found only in animal foods, is pre-formed and absorbed directly regardless of what else you eat. It's the most efficient way to raise iron levels.
| Food | Iron per 100g | % Daily Value (women) |
|---|---|---|
| Chicken liver | 13mg | 72% |
| Beef liver | 6.5mg | 36% |
| Oysters (cooked) | 12mg | 67% |
| Beef (lean sirloin) | 3mg | 17% |
| Sardines (canned) | 2.9mg | 16% |
| Lamb (lean, cooked) | 2.7mg | 15% |
| Tuna (canned in water) | 1.3mg | 7% |
| Chicken breast (cooked) | 1mg | 6% |
Non-Heme Iron (Plant Sources) — Absorbs at 2–20%
Plant iron absorbs less efficiently, but you can significantly boost absorption by pairing with vitamin C-rich foods — which can increase non-heme iron absorption by up to 300%.
| Food | Iron per 100g | Best Vitamin C Pairing |
|---|---|---|
| Spirulina (dried) | 28mg | Blend with orange juice |
| Dark chocolate (70%+) | 12mg | Eat with strawberries |
| White beans (cooked) | 3.7mg | Add tomatoes or lemon |
| Lentils (cooked) | 3.3mg | Add a squeeze of lemon juice |
| Spinach (cooked) | 3.6mg | Add red pepper or lemon |
| Tofu (firm) | 3.4mg | Stir-fry with broccoli |
| Chickpeas (cooked) | 2.9mg | Squeeze lemon on hummus |
| Quinoa (cooked) | 1.5mg | Serve with roasted peppers |
| Pumpkin seeds | 8.8mg | Mix into a vitamin C-rich smoothie |
| Blackstrap molasses (1 tbsp) | 3.5mg | In oatmeal with orange |
Iron-Rich Meal Ideas
- Breakfast: Oatmeal + blackstrap molasses + orange segments (9mg iron)
- Lunch: Lentil soup + lemon + whole grain bread (5mg)
- Snack: Pumpkin seeds + dark chocolate (3mg)
- Dinner: Beef stir-fry with broccoli and peppers (5mg)
Know Your Iron Intake
Eatvora tracks the nutritional profile of your pantry, including iron content, and suggests meal plans that close nutritional gaps.
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