What Spices Are High in Iron?

December 9, 2025 •

4 min read

While meat is a well-known source of iron, certain plant-based options, including spices, also contain notable amounts. Adding spices that are high in iron, such as cumin and marjoram, to your meals can be a simple way to increase your dietary intake, especially for those following a vegan or vegetarian diet.

Quick Summary

Several spices, including marjoram, cumin, and thyme, contain significant iron by weight, though small serving sizes mean they are a supplemental rather than primary source. How these are cooked can affect absorption. These flavorful additions can contribute to a balanced diet.

Key Points

Top Spices: Marjoram and cumin seeds are among the most iron-dense spices by weight, containing over 80 mg and 66 mg of iron per 100g, respectively.
Absorption Boost: Pairing iron-rich spices with vitamin C-rich foods, such as citrus or peppers, can significantly increase the absorption of non-heme iron.
Pungent Power: Some pungent spices like chili and ginger may enhance mineral uptake, though some spices also contain compounds that can inhibit absorption.
Supplementary Source: Due to small serving sizes, spices should be viewed as a complementary source of iron and not a replacement for primary sources like lentils, spinach, and fortified cereals.
Maximize in Cooking: Cooking with a cast-iron skillet can also help increase the iron content of foods, particularly when using acidic ingredients.

The Top Iron-Rich Spices

When examining the iron content of spices, it is important to look at the amount per 100 grams, keeping in mind that a typical serving is much smaller. While the total iron consumed from a single dish may be modest, regular use of these flavorful seasonings can contribute positively to your overall intake. Some of the most iron-dense options include:

Marjoram

Coming in at the top of the list, marjoram is a powerful source of iron, boasting over 80 mg per 100g. This herb is commonly used in Mediterranean and Middle Eastern cuisine, providing a warm, citrusy, and slightly woody flavor. You can add it to sauces, stews, roasted vegetables, or as a garnish for soups.

Cumin

Cumin is a staple in many cuisines, from Indian to Mexican, and it is a star performer when it comes to iron content. At around 66 mg of iron per 100g, cumin seeds are an excellent choice for boosting mineral intake. Cumin is available whole or ground and adds an earthy, nutty, and pungent flavor to dishes like chili, curries, and soups.

Turmeric

Known for its vibrant yellow color and anti-inflammatory properties, turmeric also contributes to your iron intake with approximately 55 mg per 100g. It is a key ingredient in many curries and can be added to smoothies, rice dishes, and soups.

Thyme

This aromatic herb offers a respectable amount of iron, with about 17 mg per 100g. Thyme is incredibly versatile and pairs well with poultry, vegetables, and potatoes. Its earthy flavor makes it a great addition to sauces and stews.

Chili Powder and Cayenne Pepper

Both chili powder and cayenne pepper provide iron, with chili powder containing about 17 mg per 100g and cayenne pepper providing around 9.8 mg per 100g. They add a spicy kick to your meals and can be used in marinades, rubs, and stir-fries. Some studies suggest pungent spices like capsaicin in chili may enhance mineral uptake in the intestines.

How to Maximize Iron Absorption from Spices

It is important to remember that iron from plant sources, known as non-heme iron, is not as easily absorbed by the body as heme iron from meat. However, certain culinary techniques can help improve bioavailability.

Pair with Vitamin C

Eating iron-rich spices alongside foods high in Vitamin C can significantly enhance absorption. A sprinkle of paprika on a bell pepper salad or adding cumin to a tomato-based chili are simple ways to do this.

Cook in Cast Iron

Cooking acidic foods, such as tomato sauce, in a cast-iron skillet can increase the iron content of your meal as small amounts of iron are transferred from the cookware to the food.

Consider Inhibitors

Some spices, despite their iron content, contain polyphenols and phytates which can inhibit absorption. A study found that while some spices inhibit iron availability, tamarind may enhance it due to its tartaric acid content. The small amounts of these spices typically used, however, mean this effect is often minor in a balanced meal.

Flavorful Ways to Incorporate Iron-Rich Spices

Cumin and turmeric are essential for building a flavorful curry base. Sauté them with onions and garlic before adding lentils or chickpeas.
Marjoram is excellent in herb blends for seasoning roasted chicken or vegetables. You can also mix it into salad dressings.
Add a pinch of cayenne or chili powder to a cocoa-based chili recipe for a touch of heat and a slight iron boost.
Thyme can be added to marinades for meat or tofu, or sprinkled over roasted potatoes and carrots.
Blend spices like cumin, coriander, and turmeric with spinach and other greens for a nutrient-packed saag recipe.

Comparison of Spices Iron Content (per 100g)


Spice	Iron Content (mg per 100g)	Typical Use	Notes
Marjoram	82.71	Stews, poultry, salads	Potent source by weight
Cumin Seed	66.36	Curries, chili, Mexican dishes	Classic and versatile
Turmeric	55.00	Curries, rice, smoothies	Also provides anti-inflammatory benefits
Thyme	17.45	Roasted vegetables, meats	Pungent flavor
Chili Powder	17.30	Chili, rubs, marinades	Adds heat and color
Black Pepper	9.71	Universal seasoning	Small, but frequent usage adds up

The Reality of Relying on Spices for Iron

While it is true that certain spices are very high in iron per 100g, it is important to maintain a realistic perspective on their role in your diet. A typical serving of spice is only a teaspoon or less, meaning the total iron contribution to a single meal is quite small. For example, a tablespoon (approx. 7g) of cumin seeds provides roughly 4.6 mg of iron, which is about 26% of the daily value for an adult male, but just a small portion of a full day's intake. Spices should therefore be seen as a supplementary source, adding a nutritional bonus to a diet already rich in primary iron sources like legumes, lentils, fortified cereals, and meat. For professional advice on your diet, consult the National Institutes of Health Fact Sheet on Iron.

Conclusion

Incorporating a variety of iron-rich spices into your cooking is an easy and delicious way to increase your mineral intake. Spices like marjoram, cumin, and turmeric offer a flavorful bonus of iron, contributing positively to a balanced diet. To maximize the benefits, pair them with vitamin C-rich foods. Remember that while spices offer a valuable nutritional contribution, they should complement other primary iron sources rather than being relied upon as the sole source.

Frequently Asked Questions

According to nutritional data, marjoram is among the spices highest in iron by weight, containing approximately 82.71 mg of iron per 100 grams. Cumin seed is another excellent source, with around 66.36 mg per 100 grams.

Yes, cumin seeds are a very rich source of iron. They contain about 66.36 mg of iron per 100 grams, making them one of the most iron-dense spices available.

While many spices are rich in iron by weight (per 100g), the small amounts typically used in cooking mean they provide a modest, rather than a significant, amount of iron per serving. They are a helpful supplementary source, not a primary one.

To enhance absorption, consume iron-rich spices alongside foods high in vitamin C. For example, add chili powder to a dish with tomatoes or lemon juice to help the body absorb the non-heme iron.

No, not all spices are particularly high in iron. While many contain some, some common spices have very low iron content. The highest concentrations are found in options like marjoram, cumin, and turmeric.

Yes, many spices contain polyphenolic compounds that can bind to iron in the digestive tract and inhibit its absorption, although the effect is often minor with typical cooking amounts. Tamarind may be an exception, as some studies suggest its tartaric acid could help enhance absorption.

Cumin, marjoram, turmeric, and thyme are excellent vegan and vegetarian-friendly spices rich in iron. They can be added to a variety of plant-based dishes like lentil soups, curries, and roasted vegetables.