Is yogurt high in iron? A Deep Dive into Dairy's Iron Content

October 5, 2025 •

4 min read

Despite being a nutritional powerhouse, a 100-gram serving of plain full-fat yogurt contains only a negligible amount of iron, roughly 0.1 mg. Therefore, the simple answer to is yogurt high in iron? is no, but it remains a highly beneficial food for other reasons, including its rich calcium and probiotic content.

Quick Summary

Yogurt is not a significant source of dietary iron, as it contains only negligible amounts. Its high calcium content can also interfere with the body's ability to absorb iron from other foods.

Key Points

Low in Iron: Yogurt is not a significant source of iron, containing only negligible amounts per serving.
High in Calcium: Its primary mineral contribution is calcium, which is vital for bone health but can interfere with iron absorption.
Inhibits Iron Absorption: Due to its high calcium content, consuming yogurt with iron-rich foods can reduce your body's ability to absorb the iron.
Pair with Vitamin C: To enhance non-heme iron absorption, consume iron-rich foods with a source of vitamin C and separate them from calcium-rich foods.
Iron-Rich Alternatives: For iron, focus on lean meats, seafood, legumes, and fortified cereals rather than yogurt.
Still a Healthy Food: Yogurt is a great source of protein, calcium, and probiotics, and can be part of a healthy diet when balanced with other nutrient-dense foods.

Understanding the Nutritional Profile of Yogurt

While yogurt is celebrated for its many health benefits, it is fundamentally a dairy product, and dairy is not a primary source of iron. A typical 8-ounce cup of low-fat plain yogurt contains only about 0.2 mg of iron, which is a minimal percentage of the daily recommended intake for most adults. Instead, yogurt provides a wealth of other essential nutrients:

Calcium: A single cup of low-fat yogurt can provide over 400 mg of calcium, crucial for bone health.
Protein: Greek yogurt, in particular, is a concentrated source of protein, with a 7-ounce serving containing around 20 grams.
Probiotics: The live and active cultures found in yogurt support a healthy gut microbiome, which is essential for overall health and digestion.
Vitamins and Minerals: Yogurt is also a good source of potassium, vitamin B12, and riboflavin.

The Calcium and Iron Absorption Conflict

One of the main reasons yogurt is not a good source of iron—and can even be a hindrance to iron intake—is the significant interaction between calcium and iron absorption in the gut. When consumed together, the high levels of calcium in dairy products can inhibit the absorption of both heme and non-heme iron. The protein casein, also found in milk products, may further limit absorption. While this inhibitory effect is a valid consideration, especially for individuals at risk of iron deficiency, studies have shown that the long-term effects on iron status are less pronounced. However, for those actively trying to boost their iron intake, separating the consumption of high-calcium and high-iron foods by at least one hour is a recommended strategy.

Excellent Food Sources of Iron

For those needing to increase their iron intake, there are many food options far superior to yogurt. Iron comes in two forms: heme iron (from animal products) and non-heme iron (from plants). Your body absorbs heme iron more readily.

Heme Iron Sources:

Red meat (beef, lamb)
Poultry (chicken, turkey)
Seafood (oysters, sardines, clams)
Liver and other organ meats

Non-Heme Iron Sources:

Legumes (lentils, white beans, chickpeas)
Spinach and other dark leafy greens
Fortified cereals and grains
Nuts and seeds (pumpkin seeds, cashews)
Dried fruits (raisins, apricots)

Strategies for Boosting Iron Absorption

Since yogurt is not an ideal iron source, it's helpful to know how to maximize absorption from other foods. Here are some effective strategies:

Pair with Vitamin C: Consuming non-heme iron with a source of vitamin C, such as citrus fruits, bell peppers, or strawberries, can significantly enhance absorption. For example, adding spinach to a salad with a lemon-based dressing can be beneficial.
Cook in Cast-Iron Cookware: Cooking in cast-iron pots and pans can transfer small amounts of iron into your food, increasing your intake.
Avoid Inhibitors with Meals: Limit consumption of coffee, tea, and high-calcium dairy products during high-iron meals. These beverages and foods contain compounds that can reduce iron uptake.
Include Heme Iron: If you are not vegetarian, including a small amount of meat or fish in your meal can improve the absorption of non-heme iron from plant-based foods.

A Comparison of Iron and Calcium Sources


Food (Serving Size)	Iron (mg)	Daily Value (%)	Calcium (mg)	Daily Value (%)
Yogurt, Plain, Low-Fat (1 cup)	0.2	~1%	448.35	~35%
Oysters, Cooked (3 ounces)	8	44%	118	9%
White Beans, Canned (1 cup)	8	44%	191	15%
Spinach, Boiled (1/2 cup)	3	17%	122	9%
Beef Liver, Pan-Fried (3 ounces)	5	28%	7	1%
Beef, Bottom Round (3 ounces)	2	11%	18	1%
Cottage Cheese, 2% (1/2 cup)	0	0%	112	9%

Integrating Yogurt into an Iron-Rich Diet

While you shouldn't rely on yogurt for your iron, it doesn't mean you must eliminate it. The key is strategic timing. Consider enjoying your yogurt with breakfast, and a separate, iron-rich meal later in the day. Alternatively, you can use yogurt as a base for a nutritious, iron-friendly snack. For example, stir in iron-rich ingredients like pumpkin seeds and serve with a handful of dried apricots for a powerful nutrient combination. Some manufacturers also offer iron-fortified yogurts, though studies have shown slight potential for flavor alterations and interactions with other components.

Conclusion: Yogurt's Role in a Balanced Diet

To conclude, while yogurt is not a good source of iron, it is an excellent source of calcium, protein, and probiotics. For optimal iron levels, it is best to focus on other iron-rich foods such as lean meats, legumes, and fortified cereals. The potential inhibitory effect of calcium on iron absorption means it is wise to separate your intake of dairy and high-iron meals. By understanding yogurt's true nutritional strengths and building a varied diet, you can support your body's needs for both iron and calcium effectively. A varied and balanced diet remains the best approach to meeting all your nutritional requirements, and yogurt can certainly be a delicious part of that.

Frequently Asked Questions

No, Greek yogurt is strained to remove whey, which increases its protein concentration but does not increase its iron content. A serving of Greek yogurt typically has negligible iron, similar to regular yogurt.

The calcium in dairy products can inhibit iron absorption, particularly when consumed at the same time as iron-rich foods. This is why it's recommended to separate the intake of iron and calcium supplements or foods.

Yes, you can eat yogurt, but it's best not to consume it with your main iron-rich meals. For individuals with an iron deficiency, it's more beneficial to separate the timing of yogurt consumption from iron-rich foods to maximize absorption.

Since yogurt is a poor source of iron, focus on adding iron-rich foods to your overall diet at different times. However, you can add nuts and seeds like pumpkin seeds to yogurt as a snack to increase the overall iron content of that meal.

Yes, some yogurts are fortified with iron. Studies have explored this and found that while feasible, fortification can sometimes affect the yogurt's sensory properties. If you choose a fortified product, check the label to confirm its iron content.

A prolonged lack of iron can lead to iron deficiency anemia, a condition where the body doesn't have enough red blood cells to carry oxygen. Symptoms can include fatigue, weakness, pale skin, shortness of breath, and a fast heartbeat.

Other foods and beverages can also inhibit iron absorption, including coffee, black tea, and foods high in phytates (like some whole grains and legumes). It's best to consume these between meals if you are concerned about iron intake.