Surprising Foods with More Iron Than a 8oz Steak

When most people think of iron, they think of steak. And it's true—an 8oz serving of cooked beef contains around 6mg of iron. That’s a solid dose of heme iron (the type your body absorbs easily).

But here’s the twist: you don’t need steak to hit your iron goals. Whether you're plant-based, reducing red meat, or just want variety, there are plenty of surprising foods that outshine steak when it comes to iron.

Let’s dive into 7 iron-packed alternatives—all with more iron than an 8oz steak:

1. Pumpkin Seeds

1 cup of roasted pumpkin seeds contains roughly 8mg of non-heme iron. Toss them into salads, trail mix, oats, smoothie bowls, or just eat them straight out of the bag.

2. Tofu

Half a block (170g) of firm tofu offers about 6mg of non-heme iron. Plus, it’s packed with protein and takes on the flavor of whatever you cook it with—so it’s easy to make it your own! Fry it, shred it, dice it or shave it, there are so many ways to cook with tofu making it a versatile source of protein and iron.

3. Lentils

One cup of cooked lentils offers 6.6mg of non-heme iron. Lentils are also budget-friendly, full of fiber, and delicious in soups, curries, or grain bowls.

4. Cooked Spinach

Spinach naturally has good iron levels in its raw form, however, cooking it makes it more optimal for iron absorption by breaking down oxalates, a common iron inhibitor. One cup of cooked spinach contains 6.4mg of non-heme iron. Add it to stews or enjoy in an egg white omelet. 

5. White Beans

One cooked cup of white beans has 6.6mg of non-heme iron. Blend them into dips, soups, or mash them with garlic and olive oil for a quick side. 

6. Cooking with the Lucky Iron Fish/Leaf

Each use of the Lucky Iron Fish or Leaf provides you with 6mg-8mg of tasteless iron per 1 litre of liquid. This clinically-proven cooking tool is excellent for picky eaters, anyone on plant-based diets, or anyone looking for creative ways to up their iron intake. From making iron water to iron ice to iron-fortified soups and sauces, the Lucky Iron Fish/Leaf allows you to raise your iron levels without sacrificing taste or texture. 

7. Dark Chocolate

Need more reasons to enjoy a sweet treat? Just one ounce of 70%-80% dark chocolate contains up to 3.4mg of non-heme iron. That means two squares can rival steak—and satisfy your cravings. Just avoid consuming it with products that contain dairy as it can reduce the amount of iron that is absorbed.

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But Wait—Isn’t Plant Iron Different?

Great point. The iron in plant foods is non-heme iron, which your body absorbs less efficiently than the heme iron in meat. But you can give it a boost! Eating Vitamin C-rich foods (like citrus, peppers, or tomatoes) alongside non-heme iron helps increase absorption.

Bottom Line

Steak isn’t your only option for getting iron. Whether you’re eating plant-based or just switching things up, there are tons of tasty, iron-rich foods out there. And with a little planning, or by using your Lucky Iron Fish or Leaf, your meals can be just as iron-packed—steak or no steak.

Sources:

1. USDA FoodData Central – Beef, steak, cooked

2. USDA – Pumpkin seeds, roasted

3. USDA – Tofu, raw, regular

4. USDA – Lentils, cooked

5. USDA - White beans, cooked

6. USDA – Spinach, cooked

7. USDA - Dark Chocolate

8. National Institutes of Health – Iron: Fact Sheet for Health Professionals

9. Charles CV, et al. (2015). A randomised control trial using a novel iron ingot for iron deficiency anemia in Cambodian women