9 Powerful Foods with High Iron for Pregnancy (+ 3 to Avoid)

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Looking for foods with high iron for pregnancy? Discover the best iron-rich foods, what boosts (and hinders) iron absorption, and meal ideas to help you meet your daily iron needs for a healthy pregnancy!

Feeling exhausted, dizzy, or short of breath? Back from your prenatal checkup and told you’re low in iron? Not sure what to eat or drink to get enough iron?

You’re not alone—nearly half of pregnant women face iron deficiency.

Without enough iron, your body can’t produce the extra blood needed to support your baby’s growth, leading to extreme fatigue, weakness, and even complications like low birth weight.

But here’s the tricky part—not all iron sources are created equal.

In this guide, I’ll walk you through the best foods with high iron for pregnancy, smart absorption hacks, and easy meal ideas to help you hit your daily iron goals effortlessly.

You may be interested: 20 Quick & Easy High-Iron Smoothies – Refreshing, nutrient-packed smoothies you can whip up in just 5 minutes to help boost your iron levels effortlessly!

Importance of Iron

Do you know? Men have a 17.5% risk of anemia, while for women, it’s 29.9%—and if you’re pregnant, that jumps to 36.5%!

If you’re reading this, chances are you’re a woman—and possibly pregnant. Your risk is almost doubled, and here’s why you need to pay attention.

Iron is essential during pregnancy because your body needs nearly twice as much to support your growing baby.

Group	Daily Iron Intake
Adult Men	8 mg
Adult Women (19–50 years)	18 mg
Pregnant Women	27 mg

Pregnant women need extra iron to support increased blood volume, fetal growth, and placenta development.

Without enough iron, you might feel exhausted, dizzy, or short of breath. The risk of anemia, preterm birth, and low birth weight increases, and in severe cases, it can even impact your baby’s growth and brain development.

That’s why it’s so important to learn about the right foods with high iron for pregnancy.

Types of Iron

Not all iron is the same. There are two main types your body gets from food:

Feature	Heme Iron	Non-Heme Iron
Source	Animal-based foods (red meat, poultry, fish, shellfish)	Plant-based foods (legumes, tofu, spinach, nuts, seeds, whole grains)
Absorption	High (25-30%)	Low (2–10%)
Factors Affecting Absorption	Less affected by other foods	Enhanced by vitamin C, hindered by calcium, tea, and coffee
Nutrition	Provides protein, B12, and zinc	Provides fiber, antioxidants, and other essential vitamins
Considerations	Excessive intake (especially organ meats) can lead to high cholesterol and too much vitamin A	Important for a balanced diet and sustainable iron intake

So yes, in theory, heme iron is better at boosting your iron levels.

But WAIT!

Before you start loading up on heme iron foods, keep in mind that too much red meat and organ meats can lead to high saturated fat intake, increased cholesterol levels, and excessive vitamin A, which can be harmful during pregnancy.

For pregnant women, balancing both types—and knowing how to maximize absorption—is key to ensuring you get a variety of nutrients essential for you and your baby’s health.

Learn more: Ultimate Month-by-Month Pregnancy Diet Chart—a complete guide to key nutrients for every stage, meal plans tailored for each month, foods to avoid, and a smart weight gain guide.

9 Best Foods with High Iron for Pregnancy

Disclaimer: Iron content data is sourced from USDA 2025. However, values may vary based on brand, preparation, and cooking methods. Always check food labels for the most accurate information.

Here are the 9 best foods with high iron for pregnancy you should be paying attention to:

1. Organ Meats

Organ meats like liver and kidney are iron powerhouses, providing highly absorbable heme iron along with essential nutrients like B12, folate, and choline for your baby’s brain development.

Organ Meat	Serving	Iron (mg)
Pork liver	100g	23.3
Chicken liver	100g	8.9
Turkey liver	100g	8.9
Lamb kidney	100g	6.4
Beef liver	100g	4.9
Pork kidney	100g	4.9
Beef kidney	100g	4.6

Again, go easy on organ meat since it’s super high in saturated fats and vitamin A—too much, especially in the first trimester, can lead to birth defects or pregnancy loss.

Stick to just a few ounces per week, and make sure it is fully cooked.

2. Red Meat & Poultry

Lean beef, lamb, and dark meat poultry are awesome sources of heme iron—your body absorbs it way better than plant-based iron.

Plus, they pack protein and zinc to support your baby’s growth.

Just be sure to cook them fully to avoid any risk of listeria.

Meat	Serving	Iron (mg)
Duck Breast	3 ounces	3.7
Turkey Egg	1 egg	3.2
Bison	3 ounces	2.7
Duck Egg	1 egg	2.7
Beef	3 ounces	2.3
Lamb	3 ounces	1.5
Turkey	3 ounces	1.2
Pork	3 ounces	1.1

3. Seafood (Especially Shellfish)

Shellfish like clams and oysters are among the richest sources of iron, plus they’re loaded with omega-3 fatty acids for brain development.

Skip high-mercury fish like shark, swordfish, king mackerel, and tilefish—they’re not great for your baby’s brain development.

Go for low-mercury options instead (make sure they are not raw or undercooked too), like salmon, catfish, shrimp, or canned light tuna.

The FDA has a solid guide on this if you want to dive deeper. Worth a read!

Seafoods	Serving	Iron (mg)
Oyster	3 oysters	7.8
Mussels	3 ounces	5.7
Sardines, canned	3 ounces	2.5
Clams	3 ounces	2.4
Mackerel	3 ounces	1.9
Shrimp	3 ounces	1.8
Tuna, canned	3 ounces	1.4
Salmon	3 ounces	1.0

4. Legumes & Plant-Based Proteins

Plant-based iron sources like lentils, chickpeas, and black beans also provide fiber, protein, and folate, crucial for a healthy pregnancy.

Since non-heme iron is harder to absorb, pair it with vitamin C (like tomatoes or citrus) to increase absorption.

Proper soaking can remove phytic acid (a compound that hinders iron absorption) from beans and lentils.

Foods	Serving	Iron (mg)
Natto (fermented soybeans)	1/2 cup	7.6
Soybeans, cooked	1/2 cup	4.5
Hyacinth beans, cooked	1/2 cup	4.4
Winged beans, cooked	1/2 cup	3.7
Tofu	1/2 cup	3.4
White beans, cooked	1/2 cup	3.3
Lentils, cooked	1/2 cup	3.3
Moth beans, cooked	1/2 cup	2.8
Cowpeas, dried and cooked	1/2 cup	2.6
Red kidney beans, cooked	1/2 cup	2.6
Chickpeas (garbanzo beans), cooked	1/2 cup	2.4
Tempeh	1/2 cup	2.3
Adzuki beans, cooked	1/2 cup	2.3
Yardlong beans, cooked	1/2 cup	2.3
Yellow beans, cooked	1/2 cup	2.2
Navy beans, cooked	1/2 cup	2.2
Black-eyed peas, cooked	1/2 cup	2.2
Lima beans (white), cooked	1/2 cup	2.1
Pink beans, cooked	1/2 cup	1.9
Great northern beans, cooked	1/2 cup	1.9
Cranberry (roman) beans, cooked	1/2 cup	1.9
Black beans, cooked	1/2 cup	1.8
Pinto beans, cooked	1/2 cup	1.8

5. Dark Leafy Greens

Leafy greens like spinach and kale provide a solid iron boost along with folate, which helps prevent neural tube defects.

Always wash fruits and vegetables thoroughly to remove pesticides and bacteria (even if they are organic).

Related: 5-Minutes Recipes for High-Iron Green Smoothies

Vegetables	Serving	Iron (mg)
Spinach, cooked	1 cup	5.7
Artichokes, Jerusalem, raw	1 cup	5.1
Palm hearts, canned	1 cup	4.6
Swiss chard, cooked	1 cup	4.0
Stewed tomatoes, canned	1 cup	3.4
Amaranth leaves, cooked	1 cup	3.0
Asparagus, raw	1 cup	2.9
Beet greens, cooked	1 cup	2.7
Jute, cooked	1 cup	2.7
Mushrooms, cooked	1 cup	2.7
Arrowroot, raw	1 cup	2.7
Green peas, cooked	1 cup	2.5
Sweet potato, cooked	1 cup	2.4
Pumpkin leaves, cooked	1 cup	2.3
Mustard spinach, raw	1 cup	2.3
Poi (taro root)	1 cup	2.1
Acorn squash, cooked	1 cup	1.9
Dandelion greens, cooked	1 cup	1.9
Brussels sprouts, cooked	1 cup	1.9
Peas in the pod, raw	1 cup	1.3
Leeks, cooked	1 cup	1.1
Potato, baked, with skin	1 medium	1.1
Broccoli, cooked	1 cup	1.0
Kale, cooked	1 cup	1.0

6. Nuts & Seeds

Nuts and seeds provide moderate iron, plus healthy fats and protein to keep you energized.

Sesame seeds stand out as one of the best plant-based iron sources.

Nuts & Seeds	Serving	Iron (mg)
Sesame seeds	1/2 cup	10.5
Pumpkin seeds	1/2 cup	5.7
Flaxseeds	1/2 cup	4.8
Cashews	1/2 cup	3.9
Pine nuts	1/2 cup	3.8
Almonds	1/2 cup	2.7
Macadamia nuts	1/2 cup	1.8

7. Grains

Grains like quinoa and oats not only provide iron but also contain fiber to help with digestion and steady energy levels throughout pregnancy.

Grains	Serving	Iron (mg)
Special K breakfast cereal	1 cup	8.7
Cheerios breakfast cereal	1 cup	8.1
Amaranth	1 cup	5.2
Spelt flour	100g	3.7
Quinoa	1 cup	2.8
Oats	1 cup	2.1

8. Fruits

Certain fruits pack a good amount of iron, making them a great on-the-go option.

Go for dried vitamin C-rich fruits which help maximize absorption.

Fruits	Serving	Iron (mg)
Black olives	1 cup	8.5
Raisins	1 cup	4.3
Dried apricots	1 cup	3.5
Prune juice, 100%	1 cup	2.9
Mulberries	1 cup	2.6

9. Fortified Foods

If you’re struggling to get enough iron from whole foods, fortified cereals, bread, and plant-based milks can help fill the gap.

Check labels to ensure they have added iron without excessive sugars.

Tips on Maximising Iron Absorption

The average Western diet has about 7 mg of iron per 1,000 calories, but your body only absorbs 1–2 mg of it a day.

And guess what? Up to 90% of the iron we eat comes from non-heme sources (the kind found in plants), which isn’t as easy to absorb.

If you’re vegetarian or, like me, rarely eat red meat or organ meats, you’ll need to focus on boosting non-heme iron absorption.

I used to make the mistake of having coffee with my meals—just because I missed it during pregnancy—without realizing it was blocking iron absorption.

Here’re what you should watch out for too:

Foods that Increase Iron Absorption

1. Vitamin C-Rich Foods—boost non-heme iron absorption.
   • It captures non-heme iron and stores it in a form that your body can absorb more easily.
   • When researchers added 25 to 1000 mg of vitamin C to a meal with plant-based iron, absorption jumped from just 0.8% to 7.1%
   • Examples: citrus fruits (oranges, lemons, limes), bell peppers, dark leafy greens, strawberries, tomatoes, kiwi, pineapple, and papaya
   • Tip: Squeeze lemon juice over spinach or pair your iron-rich meal with a side of fresh fruit or citrus juice.
2. Foods High in Vitamin A & Beta-Carotene—help to release iron that the body stores
   • Beta-carotene is a pigment found in plants that gives them their red, orange and yellow color. It can be turned into vitamin A in your body.
   • Examples: sweet potatoes, carrots, pumpkin, mangoes, dark leafy greens (kale, spinach, swiss chard)
   • Tip: Roast sweet potatoes with olive oil or add shredded carrots to your stir-fry.
3. Heme Iron-Rich Foods—improve non-heme iron absorption.
   • Meat, fish, and poultry not only provide well-absorbed heme iron, but they can also stimulate the absorption of the non-heme form.
   • Examples: red meat, poultry, shellfish, and organ meats (in moderation).

Foods that Hinder Iron Absorption

1. Calcium-Rich Foods—competes with iron for absorption
   • Examples: dairy (milk, cheese, yogurt), calcium-fortified plant milk, calcium supplements
   • Tip: If you’re having an iron-rich meal, save dairy for a few hours later. If you’re taking supplements, it’s best to space out your calcium and iron at different times of the day.
2. Coffee & Tea—contains tannins and polyphenols that block iron absorption.
   • An older study found that tea can reduce iron absorption from a hamburger meal by up to 64%, while coffee can cut it by up to 39%. That is really significant!
   • Tip: Wait at least an hour before or after meals to enjoy your tea or coffee. Keep caffeine under 200 mg per day—that’s about one 12-ounce cup of coffee.
3. Phytate-Rich Foods—can block iron absorption
   • Examples: whole grains (brown rice, whole wheat bread, oats, cereal), nuts & seeds (almonds, walnuts, flaxseeds), legumes (beans, lentils, chickpeas)
   • Tip: Soaking, sprouting, or fermenting grains and legumes can help reduce their effect on iron absorption. Consuming foods that enhance non-heme iron absorption, such as vitamin C or meat.

Meal Ideas

Now that you know the foods with high iron for pregnancy and what helps / hinders with absorption, how can you put them together into a meal plan to hit 27 mg of iron per day?

This is what you can do. Aim for:

• Main meals: 7–10 mg of iron per meal
• Snacks: 3–5 mg of iron per snack

Here’s a breakdown of meal ideas that hopefully can help you kick start your intake:

Breakfast (7–10 mg iron)

1. Spinach & Cheese Omelet with Whole-Grain Toast
   • Eggs, spinach, and whole-grain bread provide iron, while a glass of orange juice boosts absorption.
2. Iron-Fortified Oatmeal with Nuts & Berries
   • Oatmeal and almonds add iron, while strawberries and a splash of fortified plant-based milk help absorb it.
3. Tofu Scramble with Bell Peppers & Whole-Wheat Wrap
   • Tofu is packed with iron, and bell peppers add vitamin C for better absorption.

Lunch (7–10 mg iron)

1. Quinoa & Lentil Salad with Citrus Dressing
   • Quinoa and lentils provide non-heme iron, and the citrus dressing enhances absorption.
2. Turkey & Spinach Wrap with Hummus
   • Dark turkey meat and spinach offer iron, and the vitamin C from tomatoes helps absorb it.
3. Beef Stir-Fry with Broccoli & Brown Rice
   • Lean beef is rich in iron, and broccoli is high in vitamin C to boost absorption.

Dinner (7–10 mg iron)

• Grilled Salmon with Roasted Sweet Potatoes & Kale
  • Salmon provides iron, and sweet potatoes and kale are great sources of beta-carotene to help absorption.
• Chickpea & Tomato Curry with Brown Rice
  • Chickpeas and rice offer iron, while tomatoes add vitamin C to help absorb it.
• Beef & Spinach Meatballs with Whole-Grain Pasta & Tomato Sauce
  • Iron-rich beef and spinach pair perfectly with tomato sauce for better absorption.

Snacks (3–5 mg iron each)

1. Prune & Almond Trail Mix
   • Dried prunes and almonds are iron-packed, and pairing them with a handful of vitamin C-rich dried mango helps absorption.
2. Whole-Wheat Crackers with Hummus & Bell Peppers
   • Hummus offers iron, and bell peppers boost absorption with vitamin C.
3. Smoothie with Fortified Almond Milk, Chia Seeds, and Berries
   • A simple way to add iron and vitamin C in one go!
4. Dark Chocolate & Strawberries
   • Dark chocolate has iron, and strawberries help with absorption.

Dive deeper: 20 smoothie ideas that are super high in iron (+ easy recipes)

Final Thoughts

Getting enough iron during pregnancy doesn’t have to be complicated!

By choosing the right foods with high iron for pregnancy, pairing them with vitamin C, and being mindful of what blocks absorption, you can keep your energy up and support your baby’s growth.

At the same time, pregnancy isn’t just about getting enough iron—you need a whole range of nutrients to support both you and your baby.

But figuring it all out can feel overwhelming, especially in the beginning.

That’s why I’ve created a Month-by-Month Pregnancy Diet Chart—so you have all the key nutrients, meal ideas, foods to avoid, and symptom management tips in one easy-to-follow PDF.

Subscribe now and make healthy eating simple!

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