What foods are highest in iron?

The richest sources of well-absorbed (haem) iron are red meat (beef, lamb, kangaroo), liver and organ meats, mussels and oysters, chicken (especially dark meat), and fish (sardines, tuna). Plant-based (non-haem) iron sources include fortified cereals (e.g. Weet-Bix, Sanitarium Up&Go), lentils and chickpeas, tofu and tempeh, spinach and silverbeet, kidney beans, and pumpkin seeds. Haem iron from animal sources is absorbed 5-10 times more efficiently than non-haem plant iron.

How can I increase iron absorption from food?

Eat iron-rich foods with vitamin C (citrus, tomato, capsicum, broccoli) — this can increase non-haem iron absorption by 2-6 times. Eat haem iron (meat) alongside plant iron to boost overall absorption. Avoid drinking tea, coffee, or milk with iron-rich meals as these contain tannins and calcium that block absorption. Cook in cast iron cookware which adds small amounts of iron to food. If taking iron supplements, take on an empty stomach with vitamin C, not with dairy or antacids.

Iron-Rich Foods — Best Sources of Iron in Your Diet

Haem vs non-haem iron

Iron in food comes in two forms. This matters because they are absorbed very differently:

🥩 Haem iron (animal sources)

Absorption: 15–35%

Found in: Red meat, poultry, fish, shellfish

Key advantage: Absorbed well regardless of what else you eat

🥬 Non-haem iron (plant sources)

Absorption: 2–5%

Found in: Legumes, grains, vegetables, fortified foods

Key advantage: Can boost absorption with vitamin C

This is why vegetarians and vegans need almost double the recommended iron intake — the iron they eat is absorbed much less efficiently. Check your personal target →

Iron-rich foods — searchable database

Food	Serve	Type	Iron (mg)

Source: FSANZ AUSNUT database. Values per serve listed. Haem iron (from animal sources) is absorbed 2–3× more efficiently than non-haem iron.

Boost your absorption

✅ Boosts iron absorption

Vitamin C with non-haem sources (e.g. orange juice with lentils)
Cooking in a cast-iron pan
Eating haem + non-haem iron together

❌ Reduces iron absorption

Tea and coffee (tannins) with meals
Calcium-rich foods at the same time
High phytate foods (wholegrains, legumes) without preparation