7 Foods High in Hem Iron & 7 Foods High in Non-Heme Iron

13) Nuts and seeds

These small nutrient bullets contain healthy fats that are great for keeping you feeling full, and they also contain some protein. They are an excellent snack to eat on the keto diet plan. You can have them on their own, or you can add them to smoothies, salads, and other dishes. Almonds, walnuts, pecans, and sunflower seeds are just a few of the nuts and seeds that are great options if you want to increase your iron intake. You can buy them raw or roasted, but they all have healthy fats that will keep you feeling full.

The amount of iron you get in nuts and seeds depends on the variety you’re consuming. But in general, you will be consuming up to 2 mg of iron per ounce, which makes up around 9% of your daily recommended intake. The highest iron sources in nuts and seeds are sesame seeds, hemp seeds, chia seeds, and cashews.