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10 inexpensive foods with highest iron content

10 inexpensive foods with highest iron content Which foods are rich in iron (photo: Freepik)

To ensure that our bodies have enough iron, it is not necessary to spend half of our salary, as there are inexpensive products with high iron content.

Here's the list of these inexpensive products.

During the preparation of the material, the following sources were used: Calorie Table blog, Wikipedia, Eva blog.

How iron deficiency feels

First, we'll tell you how iron deficiency manifests itself and when it needs to be replenished. The most noticeable and common symptoms are:

  • excessive hair loss
  • pale skin
  • persistent fatigue and weakness without visible cause
  • headaches and muscle pain
  • brittle nails.

10 дешевих продуктів з найбільшим вмістом заліза

Which foods are rich in iron (photo: Freepik)

Which inexpensive foods are high in iron

Liver, heart, kidneys

In 100 g of beef liver, there is 6.9 mg of iron (38% of the daily value). In 100 g of beef kidneys, there is 6 mg of iron (33% of the daily value). In 100 g of beef heart, there is 4.8 mg of iron (26% of the daily value).


Nuts are rich in their mineral and vitamin content, as well as high in iron.

Meat and fish fillets

Chicken, turkey, and tuna fillets (including canned) have a fairly high iron content and help the body absorb it.


In its raw or cooked form, beetroot contains only about 1 mg of iron per 100 g, but also consider beet greens, as they contain almost 3 mg of iron per cup. Beetroot also contains other important vitamins and minerals, such as calcium, potassium, magnesium, and vitamin C.

10 дешевих продуктів з найбільшим вмістом заліза

In which products there is a lot of iron (photo: Freepik)


Persimmon is rich in iron, so it should be eaten for anemia to restore normal hemoglobin levels in the blood.


Spinach is rich in useful microelements and vitamins and has a relatively low calorie content—only 23 kcal per 100 g. But we are most interested in iron.

100 g of raw spinach contains 2.7 mg of iron, which is 15% of the daily norm for an adult.


Buckwheat brings many benefits to our body: besides being a source of plant protein, fiber, phosphorus, magnesium, calcium, and potassium, buckwheat also contains 1.34 mg of iron per 100 g.


Prunes contain a whopping 14 mg per 100 g, making them very useful for preventing iron deficiency. Moreover, they are easy to include in your diet as a healthy snack.


Black mulberries contain the most iron. Eating at least a glass of mulberries a day can stabilize hemoglobin levels.


Just half a cup of white beans provides the body with 4 mg of iron. It also contains plenty of beneficial proteins and fiber. It helps to lower cholesterol and blood sugar levels.

Earlier, we talked about which foods can lower cholesterol and improve health.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.