Printable Iron Rich Food List- Boost Your Iron Intake

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Are you an athlete seeking to enhance your performance and combat low iron levels? Look no further! We have put together a comprehensive printable iron rich food list specifically tailored for athletes like you.

Iron is a vital mineral that plays a crucial role in carrying oxygen to your muscles, supporting energy production and promoting overall well-being. 

In this post, we will introduce you to a wide variety of iron-rich foods.

Let’s explore the power of incorporating these nutrient-packed choices into your diet to fuel your athletic performance and combat low iron levels in athletes! (1)

Printable Iron Rich Food List

A key nutrient for athletes

As an athlete, you understand the importance of proper nutrition for optimizing performance. Iron, especially, is key nutrient that has a huge impact on athletic performance. 

Iron deficiency, commonly referred to as anemia, can have detrimental effects on your performance, leading to decreased endurance, fatigue and reduced overall athletic capabilities. 

Ensuring an adequate intake of iron-rich foods is vital to support your iron needs and maximize your athletic potential.

The role of iron rich foods for athletes

Our printable iron rich food list focuses on iron-rich foods for athletes, offering a wide  range of options to replenish and maintain healthy iron levels. 

By incorporating these foods into your diet, you can improve your iron intake, support oxygen delivery to your working muscles and enhance your athletic performance. 

Whether you prefer animal-based (heme) foods or plant-based (non heme) options, our list caters to athletes with varying dietary preferences.

Combating low iron in athletes

Low iron levels can be a common concern for athletes due to increased iron demands from intense physical training and potential losses through sweat. 

Athletes engaged in endurance sports or those following restrictive diets where underfueling is occurring may be particularly susceptible to iron deficiency.

By prioritizing iron-rich foods, athletes can combat low iron levels and mitigate the risk of anemia, enabling them to perform at their best.

Optimizing iron absorption

To make the most of your iron-rich diet, it’s essential to optimize iron absorption. Consuming vitamin C-rich foods, such as citrus fruits and leafy greens, alongside iron-rich meals can enhance iron absorption.

On the other hand, it’s advisable to avoid consuming tea, coffee or calcium-rich foods with iron-rich meals, as these can block iron absorption.

By implementing these strategies, athletes can maximize the absorption of iron from their diet and bolster their iron stores effectively.

Heme Iron Sources

FoodServing SizeIron (mg)
Beef, sirloin3.5 ounces2.9
Pork, loin3.5 ounces0.9
Venison3.5 ounces3.1
Bison3.5 ounces2.4
Elk3.5 ounces3.0
Rabbit, cooked3.5 ounces2.2
Lamb, leg3.5 ounces1.4
Anchovies3.5 ounces4.8
Tuna, canned3.5 ounces1.3
Salmon, canned3.5 ounces0.5
Mussels3.5 ounces4.5
Shrimp3.5 ounces1.7

Non-Heme Iron Sources

FoodServing SizeIron (mg)
Cashews1 ounce1.7
Almonds1 ounce0.7
Sunflower seeds1 ounce1.4
Pistachios1 ounce0.6
Brazil nuts1 ounce0.7
Sesame seeds1 ounce1.3
Hemp seeds1 ounce4.4
Flax seeds1 ounce1.6
Cashew butter1 tablespoon0.4
Almond butter1 tablespoon0.4
Peanut butter1 tablespoon0.4
Tahini1 tablespoon0.4


Incorporating iron-rich foods into the diets of athletes is crucial for maintaining optimal iron levels, combatting low iron, and supporting peak athletic performance.

Our curated list offers a wide selection of iron-rich options, providing athletes with the necessary tools to meet their iron requirements and address the unique challenges they face.

Remember, prioritizing iron-rich foods helps maximize oxygen supply to your muscles, fights fatigue and enables you to perform at your best.

So, fuel your athletic journey with these nutrient-packed choices, fight low iron levels, and unlock your full potential as an athlete!

Remember to consult with your provider or sports dietitian before taking any supplements.

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