8 Foods That Have More Iron Than Beef

White Frame Corner
White Frame Corner

With 8mg of iron per three-ounce serving, oysters are a powerhouse of nutrients including zinc, vitamin D, and selenium.


White beans and kidney beans offer 8g and 4g of iron per cup respectively, along with a blend of fiber, protein, and essential minerals like potassium and magnesium.


Surprisingly nutritious, dark chocolate contains 3.3mg of iron per ounce, plus fiber and antioxidants like magnesium and manganese.

Dark Chocolate

Popeye's favorite packs 6mg of iron per cup when cooked, along with vitamins A, C, and K, calcium, and other vital nutrients.


A half-cup of cooked lentils offers 3mg of iron and is packed with protein, fiber, folate, and minerals like manganese and potassium. 


This soy-based protein provides 3mg of iron per half-cup serving, alongside selenium, manganese, and calcium when fortified.


A tablespoon delivers nearly 3mg of iron and significant amounts of calcium and potassium. 

Blackstrap Molasses

Fortified options like oats can provide up to 10% of your daily iron needs in just half a cup. 

Cereals & Oatmeal