16 Everyday Foods That Have More Iron Than You Think

A lot of common foods have more iron than their plain appearance might suggest. Sometimes the best sources are the ones sitting in your fridge, pantry, or lunch plate right now. That makes this a good time to look at familiar foods from a new angle. Keep going, and you might come away with a few tasty ideas for your next meal.

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Lentils

A single cooked cup of lentils gives about 6.5 milligrams of iron, which is a strong amount for such a plain pantry staple. They also provide protein, fiber, folate, potassium, and manganese, so they do much more than fill out a meal. A warm lentil and tomato stew is one tasty way to use them in an everyday dinner. Since tomatoes and lemon are rich in vitamin C, pairing them with lentils may help the body take in more of the iron.

For a simple lentil and tomato stew, simmer 1 cup dried brown lentils in 3 cups water until tender, then cook 1 chopped onion and 2 minced garlic cloves in 1 tablespoon olive oil until soft. Stir in 1 can diced tomatoes, 1 teaspoon cumin, 1 teaspoon paprika, one-half teaspoon salt, and the cooked lentils, then let everything bubble gently for about 15 minutes. Fold in 2 cups spinach near the end and cook just until wilted. Finish with 1 tablespoon lemon juice and serve the stew warm with rice or bread.

Spinach

Many people do not realize that 1 cooked cup of spinach has about 6.4 milligrams of iron. This leafy green also brings vitamin K, vitamin A, folate, magnesium, and some vitamin C when eaten fresh. A quick garlic spinach and chickpea skillet makes a good lunch or side dish. Because spinach cooks down so much, it is easier to eat a larger amount than most people expect.

To make garlic spinach and chickpeas, heat 1 tablespoon olive oil in a skillet and cook 3 sliced garlic cloves for about 30 seconds. Add 4 cups fresh spinach, 1 cup drained chickpeas, one-fourth teaspoon salt, and a pinch of black pepper, then stir until the spinach wilts and the chickpeas are hot. Squeeze in 1 tablespoon of lemon juice and mix well. Spoon it over toast or serve it beside grilled chicken or fish.

Chickpeas

A cooked cup of chickpeas contains around 4.7 milligrams of iron, which gives this everyday bean more value than many people expect. Along with iron, chickpeas offer protein, fiber, folate, phosphorus, and copper. A chickpea cucumber salad with tomatoes and parsley is a fresh way to work them into a meal. Their mild flavor makes them easy to use in many dishes without taking over the taste.

In a large bowl, combine 1 and one-half cups drained chickpeas, 1 chopped cucumber, 1 cup chopped tomatoes, 2 tablespoons chopped parsley, and 2 tablespoons finely chopped red onion. Drizzle everything with 1 tablespoon olive oil and 1 tablespoon lemon juice, then add one-fourth teaspoon salt and a pinch of black pepper. Toss well and let the salad rest for 10 minutes so the flavors settle together. Serve it cold on its own or spoon it into pita bread.

Tofu

Depending on the brand, one-half cup of firm tofu can give about 3 to 6 milligrams of iron. It also offers protein, calcium in many fortified versions, magnesium, and healthy fats. A tofu stir fry with broccoli and bell peppers is an easy sample dish that feels filling without being heavy. Since tofu takes on the flavor of sauces and seasonings well, it fits into many simple dinners.

Start by pressing and cubing 14 ounces of firm tofu, then cook it in 1 tablespoon of oil in a skillet until lightly golden on several sides. Add 2 cups broccoli florets, 1 sliced red bell pepper, 2 teaspoons soy sauce, 1 teaspoon grated ginger, and 1 minced garlic clove, then stir for about 5 minutes. Mix 1 teaspoon cornstarch with 2 tablespoons water, pour it in, and cook until the sauce lightly thickens. Serve the stir-fry over 2 cups of cooked rice.

Pumpkin Seeds

Just 1 ounce of pumpkin seeds has about 2.5 milligrams of iron, which is impressive for such a small handful. They also supply magnesium, zinc, protein, healthy fats, and a little fiber. A pumpkin seed yogurt bowl with berries and oats is a simple dish that works well for breakfast or a snack. Their crunchy texture also makes them easy to scatter over soups, salads, or grain bowls.

Spoon 1 cup plain Greek yogurt into a bowl, then top it with one-fourth cup rolled oats, 2 tablespoons pumpkin seeds, and one-half cup mixed berries. Add 1 teaspoon of honey if you want a little sweetness. Let the bowl sit for 5 minutes so the oats soften slightly. Eat it right away for breakfast or keep it as a filling afternoon snack.

Oats

Few people think of oatmeal as an iron-rich food, yet 1 cooked cup usually has around 2 milligrams, and fortified kinds may have more. Oats also give fiber, manganese, magnesium, and steady carbohydrates that help keep you satisfied. Apple cinnamon oatmeal with raisins is a comforting dish that uses common kitchen ingredients. Since oats are so easy to keep on hand, they make it simple to build iron into an ordinary morning meal.

Bring 2 cups of water or milk to a gentle boil, then stir in 1 cup of rolled oats, 1 chopped apple, 2 tablespoons of raisins, one-half teaspoon of cinnamon, and a small pinch of salt. Cook for about 5 minutes, stirring now and then, until the oats are soft and creamy. Spoon the oatmeal into bowls and top each serving with 1 tablespoon chopped walnuts. Serve it warm for breakfast or even as a light supper.

Eggs

One large egg has about 0.9 milligrams of iron, and that can add up over time because eggs show up in so many meals. Beyond iron, eggs provide protein, choline, vitamin B12, selenium, and vitamin D. A spinach and egg breakfast scramble is a practical dish that pairs eggs with another useful iron source. Their quick cooking time also makes them an easy choice on busy mornings.

Beat 3 large eggs with 1 tablespoon milk and a small pinch of salt in a bowl until smooth. Heat 1 teaspoon butter or oil in a skillet, cook 1 cup fresh spinach until wilted, then pour in the eggs and stir gently until just set. Add 2 tablespoons shredded cheese if you like, and cook for another minute. Serve the scramble with toast and sliced tomatoes.

Sardines

Tucked inside one small can of sardines is about 2.5 milligrams of iron, which gives this pantry fish more value than many shoppers realize. Sardines also offer protein, calcium when the bones are eaten, vitamin D, omega-3 fats, and vitamin B12. Sardine toast with lemon and herbs is an easy sample dish that takes very little time. Because canned sardines are already cooked, they work especially well for fast lunches.

Mash 1 can of drained sardines in a bowl with 1 teaspoon lemon juice, 1 tablespoon chopped parsley, and 1 teaspoon olive oil. Toast 2 slices of whole-grain bread and spread the sardine mixture on top. Add thin tomato slices and a little black pepper if you like. Serve the toast at once with cucumber slices or a green salad.

Ground Beef

A 3-ounce serving of cooked ground beef has around 2.1 milligrams of iron, and the body usually takes in this heme iron quite well. It also gives protein, zinc, vitamin B12, niacin, and selenium. A beef-and-bean skillet with tomatoes is a good dish that adds more iron to dinner. Mixing beef with beans can make the meal more filling while adding another useful iron source.

Brown 8 ounces of lean ground beef in a skillet with one-half a chopped onion until the meat is cooked and the onion is soft. Stir in 1 cup cooked kidney beans, 1 cup diced tomatoes, one-half teaspoon chili powder, one-fourth teaspoon salt, and 1 minced garlic clove, then simmer for 10 minutes. Spoon the mixture over 2 cups cooked rice or tuck it into warm tortillas. Top with chopped cilantro or a squeeze of lime for a fresh finish.

Quinoa

On the grain side of the table, quinoa stands out with about 2.8 milligrams of iron in 1 cooked cup. It also gives protein, fiber, magnesium, phosphorus, and manganese. A quinoa vegetable pilaf with peas and carrots is a light dish that still feels satisfying. Since quinoa cooks faster than many other grains, it suits weeknight meals very well.

Rinse 1 cup of quinoa well, then cook it in 2 cups of water until tender, which usually takes about 15 minutes. In a skillet, heat 1 tablespoon olive oil and cook one-fourth cup chopped onion, one-half cup diced carrots, and one-half cup peas for about 5 minutes. Stir in the cooked quinoa, one-fourth teaspoon salt, and 1 tablespoon chopped parsley, then cook for 2 minutes more. Serve the pilaf warm as a side or top it with a fried egg.

Dark Chocolate

Surprisingly, 1 ounce of dark chocolate can contain around 3 milligrams of iron, especially when the cocoa content is high. It also provides magnesium, copper, manganese, and plant compounds that make it more than just a sweet treat. Dark chocolate banana oat bites are a nice sample dish for a snack or light dessert. While it is still best enjoyed in moderation, it can add a small iron lift in a pleasant way.

Mash 2 ripe bananas in a bowl and stir in 1 and one-half cups rolled oats, 2 tablespoons cocoa powder, and one-fourth cup chopped dark chocolate. Scoop small mounds onto a lined baking sheet and bake at 350 degrees Fahrenheit for about 12 to 15 minutes. Let them cool for a few minutes before eating. Store any extras in a covered container for an easy snack later in the day.

Potatoes With Skin

A medium baked potato with the skin on has about 1.9 milligrams of iron, which is more than many people would guess. It also gives potassium, vitamin C, vitamin B6, and filling carbohydrates. A baked potato topped with black beans and salsa is an easy sample dish that works for lunch or dinner. Keeping the skin on helps you get more texture and more of the potato itself.

Bake 2 medium potatoes at 400 degrees Fahrenheit for about 45 to 60 minutes until they feel tender when pierced. Warm 1 cup black beans in a small pan with one-fourth teaspoon cumin and a pinch of salt. Split the potatoes open and fill them with the beans, one-half cup of salsa, and 2 tablespoons of plain yogurt or sour cream. Add chopped green onions on top and serve hot.

Black Beans

Among everyday beans, black beans are a strong pick because 1 cooked cup has about 3.6 milligrams of iron. They also offer fiber, protein, folate, potassium, and magnesium. A black bean rice bowl with corn and avocado is one easy dish that turns them into a full meal. Their mild taste makes them easy to pair with both vegetables and grains.

Divide 2 cups of cooked rice into serving bowls, then top them with 1 and one-half cups of warm black beans. Add one-half cup of corn, 1 diced avocado, one-half cup of chopped tomatoes, and 2 tablespoons chopped cilantro. Drizzle with 1 tablespoon lime juice and season with a little salt. Serve the bowls as they are or top each one with a fried egg.

Raisins

Small though they are, raisins give about 0.8 to 1 milligram of iron in a 1.5-ounce box. They also provide natural sugars for quick energy, fiber, potassium, and a small amount of copper. Cinnamon raisin couscous with almonds is a sample dish that shows how easily raisins can fit into a savory meal. Since they keep well in the pantry, they are handy to have around for snacks and recipes.

Bring 1 cup of water to a boil, then stir in 1 cup of couscous, one-fourth cup raisins, one-fourth teaspoon cinnamon, and a tiny pinch of salt. Cover the pot, take it off the heat, and let it stand for 5 minutes. Fluff the couscous with a fork, then stir in 2 tablespoons chopped almonds and 1 teaspoon olive oil or butter. Serve it warm as a side dish or a light lunch.

Shrimp

Even shrimp brings some iron to the plate, with a 3-ounce cooked serving giving about 1.8 milligrams. It also supplies protein, selenium, vitamin B12, iodine, and a small amount of omega-3 fats. Garlic shrimp with rice and broccoli is a useful sample dish for a quick but satisfying meal. Because shrimp cooks so fast, it is easy to make on evenings when time feels short.

Heat 1 tablespoon olive oil in a skillet and cook 12 ounces of peeled shrimp with 3 minced garlic cloves for 2 to 3 minutes per side. Add 2 cups broccoli florets and 2 tablespoons water, then cover the skillet for 2 minutes so the broccoli softens a bit. Season with one-fourth teaspoon salt and 1 tablespoon lemon juice. Serve the shrimp and broccoli over 2 cups of cooked rice.

Fortified Breakfast Cereal

Some fortified breakfast cereals contain anywhere from 8 to 18 milligrams of iron in one serving, which is far more than most people expect from a breakfast bowl. They may also provide folic acid, B vitamins, fiber, and sometimes calcium, depending on the brand. A bowl of cereal topped with strawberries and milk is a simple sample dish that takes almost no effort. Reading the nutrition panel is helpful because iron amounts can differ a lot from one cereal to another.

Pour 1 serving fortified cereal into a bowl and add 1 cup milk or a fortified plant drink. Top it with one-half cup sliced strawberries and 1 tablespoon chopped walnuts for extra texture and flavor. Let it sit for a minute so the cereal softens slightly, then eat it right away. Pairing it with fruit that contains vitamin C may help the body take in more of the iron.

This article originally appeared on Avocadu.