Iron-rich Foods

Spinach Is Actually Not That Great

Pic showing spinach has low iron compared to chocolate.

We all know that Popeye's source of strength is all the spinach that he ate. However, there are so many foods that are much richer in iron. I was fooled my entire life! Were you?

I created this page, able to think of no other more interesting topic for this project, to present an easy list of foods rich in iron. Much richer than spinach!! May the anemic among us benefit thusly from this knowledge.

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Iron-rich foods (more iron per 100g than spinach)

  • Natto, fermented soybeans
  • Fortified breakfast or hot cereals
  • Dark chocolate (at least 45%)
  • Brown lentils
  • White beans, kidney beans, chickpeas, etc.
  • Baked potatoes
  • Dried apricots
  • Pumpkin seeds, sunflower seeds, cashews, etc.
  • Red lentils
  • Beet greens

Caution! Iron is tricky in that the absorption of iron through our diet can be inhibited by the presence of other vitamins or minerals like calcium, of all things, or casein (think: cheese) in our food. Spinach itself hinders iron absorption because of its oxalic acid content; you have to boil it or otherwise cook it to reduce the soluble oxalate. Read more on the US Gov National Library of Medicine iron absorption page or check out this Harvard page about iron.