Are there any spices high in iron?: Uncovering Iron-Rich Herbs and Maximizing Your Absorption

November 6, 2025 •

4 min read

Globally, iron deficiency remains one of the most common nutritional deficiencies, affecting approximately 1.8 billion people. This leads many people to wonder, are there any spices high in iron? The answer is yes, several common spices contain surprisingly high levels of this vital mineral. Incorporating them into your daily cooking is an excellent way to subtly increase your iron intake and bolster your overall nutrition.

Quick Summary

Many everyday spices, including cumin, thyme, and dried oregano, contain significant concentrations of non-heme iron. While absorption can be limited by other dietary factors, specific culinary pairings can help unlock their mineral potential and enhance your diet.

Key Points

Iron-Rich Spices: Spices like cumin, marjoram, turmeric, and thyme contain significant concentrations of non-heme iron.
Absorption Challenge: The non-heme iron in spices is less bioavailable and can be inhibited by polyphenols and phytates found in many plant foods.
Maximize Absorption with Vitamin C: Pairing spices with foods rich in vitamin C, such as tomatoes and bell peppers, can significantly boost iron absorption.
Use Alliums: Cooking with garlic and onions can enhance iron bioaccessibility due to their sulfur compounds.
Incorporate into Meals: Easily add iron-rich spices to everyday dishes like curries, stews, soups, and roasted vegetables to increase mineral intake.
Time Beverages Carefully: Avoid drinking coffee or tea, which contain absorption-inhibiting polyphenols, with iron-rich meals.
Small but Mighty: While consumed in small amounts, spices offer a concentrated nutritional boost that contributes to your overall iron intake over time.

Unveiling the Iron-Rich World of Spices

While we don't consume spices in large enough quantities for them to serve as a primary iron source, their concentrated nutritional profiles mean they contribute valuable amounts of minerals and antioxidants to our meals. Adding a few teaspoons of the right spice can provide a meaningful nutritional boost over time. Spices like marjoram and cumin seeds stand out with remarkably high iron content when measured per 100 grams, demonstrating their potency even in small doses.

The Role of Spices in Iron Absorption

The iron found in plants and spices is non-heme iron, which the body absorbs less efficiently than heme iron from animal sources. Furthermore, many plant-based foods contain polyphenols and phytates that can inhibit iron absorption. Some spices, like chili pepper, have also been shown to inhibit absorption in certain contexts, while others, such as garlic and onion, contain sulfur compounds that may enhance it. Navigating these complexities is key to using spices effectively as a nutritional aid.

Overcoming Absorption Inhibitors

To ensure you get the most from the iron in your spices, it's wise to combine them with absorption-enhancing ingredients. Here are some strategies:

Pair with Vitamin C: Vitamin C is a potent enhancer of non-heme iron absorption. Cooking with lemon juice, tomatoes, bell peppers, or other vitamin C-rich foods can significantly improve the bioavailability of iron from your spices. For example, adding cumin and chili powder to a tomato-based lentil curry is an excellent combination.
Include Alliums: Cooking with garlic and onions, both part of the Allium genus, has been shown to increase iron bioaccessibility by forming soluble complexes with iron.
Soak Legumes and Grains: When using spices in dishes with legumes or whole grains, which are high in phytates, soaking them overnight can help reduce the phytic acid content and improve mineral absorption.
Avoid Competing Foods: Consuming calcium-rich foods (dairy) or beverages like coffee and tea alongside an iron-rich meal can interfere with absorption. Consider enjoying these a couple of hours before or after your meal.

Cooking with Iron-Rich Spices

Integrating iron-rich spices into your meals is simple and adds flavor. Here are some ideas for using the spices highlighted in our comparison table:

Cumin Seed: A staple in Mexican and Indian cuisine, cumin adds a warm, earthy flavor. Sprinkle it over roasted vegetables, add it to chili, or use it in lentil dishes.
Dried Thyme: This aromatic herb is perfect for seasoning roasted chicken, fish, or potatoes. It can also be added to marinades and soups.
Dried Oregano: Commonly used in Italian and Greek cooking, oregano pairs well with tomato-based sauces, pizzas, and grilled meats.
Ground Turmeric: Known for its vibrant color and anti-inflammatory properties, turmeric is essential for curries. It works well with many vegetables and rice dishes.
Black Pepper: Beyond a simple seasoning, black pepper contributes iron and contains piperine, which aids in nutrient absorption. Freshly ground pepper can be used in almost any savory dish.

Comparison of Iron Content in Selected Spices

To illustrate the iron density of common spices, here is a comparison based on their approximate iron content per 100 grams. Remember that typical serving sizes are much smaller, so these figures show the nutritional potency of each spice.


Spice	Iron Content (mg per 100g)	Notes on Use
Marjoram	82.71	Strong, slightly floral flavor; great for stews and dressings.
Cumin Seed	66.36	Earthy and robust; perfect for curries, chili, and tacos.
Turmeric	55.00	Mild, earthy flavor; often used in curries and golden milk.
Bay Leaf	43.00	Adds subtle flavor to soups, stews, and sauces; remove before serving.
Dried Oregano	36.80	Pungent, peppery flavor; excellent on pizza and pasta sauce.
Fenugreek Seed	33.53	Nutty, slightly bitter; used in curries and for pickling.
Dried Thyme	17.45	Assertive, minty aroma; pairs well with poultry and fish.
Black Pepper	9.71	A universal seasoning; contains piperine to aid absorption.
Cardamom	14.00	Complex, sweet, and aromatic; used in both savory and sweet dishes.

Conclusion: Spicing Up Your Diet for Better Iron Intake

Incorporating high-iron spices into your cooking is a flavorful and effective way to support a healthy nutrition diet. While they should not replace primary sources of iron, such as lean meats or fortified grains, their concentrated mineral content makes them a valuable nutritional addition. By understanding the types of iron they contain and employing smart cooking strategies, like pairing them with vitamin C, you can maximize their health benefits. This approach ensures that every flavorful pinch contributes to your body's overall well-being, helping you maintain sufficient iron levels in a delicious and natural way. Consult resources from organizations like the NIH Office of Dietary Supplements for more on iron requirements and nutrition.

Frequently Asked Questions

Dried marjoram has one of the highest iron contents per 100 grams, containing an impressive 82.71mg of iron. Cumin seed and turmeric also rank very highly.

Absorption of non-heme iron from spices is typically low and can be affected by other foods in the meal. To maximize absorption, pair them with a source of vitamin C, such as citrus juice or tomatoes.

While many spices contain some trace minerals, not all are considered significant sources of iron. The iron content varies widely, with some herbs and spices, like marjoram and cumin, being particularly rich in the mineral.

Cooking doesn't significantly change the mineral content of spices, but the way you combine them with other foods can affect absorption. For example, cooking in a cast-iron skillet can increase the iron content of your food.

Some spices, like chili pepper, contain compounds called polyphenols that can inhibit non-heme iron absorption. The overall dietary context, including other enhancers and inhibitors, plays a larger role.

No. While they contribute to your intake, spices are used in small amounts and should not be relied upon as a primary source of iron. They are best used to complement a diet rich in other iron sources, such as legumes, leafy greens, and lean meats.

Yes, pairing non-heme iron from spices with heme iron from meat, fish, or poultry can enhance the absorption of the non-heme iron. This is often referred to as the 'meat factor'.