Which seeds increase iron?

November 14, 2025 •

4 min read

Iron deficiency is one of the most widespread nutritional deficiencies globally, affecting energy levels and mental well-being. Certain seeds are a fantastic plant-based strategy for boosting your iron intake, directly addressing the question of which seeds increase iron effectively.

Quick Summary

This guide examines several iron-rich seeds, such as pumpkin, sesame, and hemp, detailing their iron content and providing practical tips for boosting absorption from plant-based foods.

Key Points

Sesame Seeds: Unhulled sesame seeds are exceptionally high in iron, containing nearly 15mg per 100g, making them a top plant-based source.
Pumpkin Seeds: A nutrient-dense choice, these seeds offer substantial iron along with beneficial magnesium and zinc.
Enhance Absorption: Pair iron-rich seeds with a source of Vitamin C, such as citrus fruits or berries, to significantly boost the absorption of non-heme iron.
Avoid Inhibitors: Limit your intake of coffee, tea, and high-calcium foods around iron-rich meals to prevent them from hindering iron absorption.
Prepare Seeds Properly: Soaking or sprouting grains and seeds can reduce phytate levels, improving the bioavailability of their iron content.
Incorporate Daily: Easily add iron-rich seeds to your diet by sprinkling them on salads, blending into smoothies, or mixing into breakfast cereals.

Introduction to Iron and Plant-Based Sources

Iron is a critical mineral vital for oxygen transport via hemoglobin and for overall energy metabolism. While animal-based foods contain heme iron, which is highly bioavailable, plant-based foods offer non-heme iron. Although non-heme iron is less efficiently absorbed, many seeds are exceptionally rich in this mineral and are a cornerstone of vegetarian and vegan diets. The key to utilizing these plant sources effectively lies in understanding which seeds are most potent and how to optimize their absorption.

Top Seeds That Increase Iron

Incorporating a variety of these seeds into your diet can significantly contribute to your daily iron needs. Below are some of the most prominent contenders, along with their nutritional highlights and suggested uses.

Pumpkin Seeds

Often hailed for their nutritional density, pumpkin seeds are a powerful source of plant-based iron. Beyond their iron content, they are rich in magnesium, zinc, and antioxidants, which support immune function and overall health.

Iron content: Approx. 8.8 mg per 100g
How to enjoy:
- Sprinkle raw or roasted seeds over salads and soups.
- Mix into oatmeal or yogurt for a crunchy topping.
- Add to homemade trail mix or granola bars.

Sesame Seeds

Small but mighty, unhulled sesame seeds contain a remarkably high concentration of iron. This makes them an easy and versatile addition to boost your iron intake.

Iron content: Approx. 14.6 mg per 100g
How to enjoy:
- Use tahini (sesame paste) in dressings, sauces, or hummus.
- Sprinkle seeds over stir-fries or baked goods.
- Toast and add to salads for a nutty flavor.

Hemp Seeds

Referred to as a nutritional powerhouse, hulled hemp seeds (or hemp hearts) offer a great balance of nutrients, including iron, protein, and omega-3 fatty acids.

Iron content: Approx. 7.95 mg per 100g
How to enjoy:
- Blend into smoothies for a creamy texture.
- Sprinkle on yogurt or cereals.
- Mix into pancake batter or use as a breading alternative.

Chia Seeds

These ancient seeds are known for their high fiber content and omega-3s, but they also provide a good amount of iron.

Iron content: Approx. 7.72 mg per 100g
How to enjoy:
- Create a simple chia seed pudding.
- Add to smoothies to boost thickness and nutrients.
- Use as an egg replacer in baking after soaking.

Flaxseeds

Flaxseeds are a good source of iron, though their bioavailability can be affected by compounds like phytic acid. Grinding them and proper preparation are key to unlocking their full nutritional potential.

Iron content: Approx. 5.7 mg per 100g
How to enjoy:
- Grind seeds and add to cereals or smoothies.
- Mix with water to create a flax egg for baking.
- Sprinkle over cooked vegetables or toast.

Comparison Table: Iron Content in Common Seeds


Seed Type	Iron (mg per 100g)	Notes
Sesame Seeds (unhulled)	~14.6	Exceptionally high iron content.
Pumpkin Seeds	~8.8	Also rich in magnesium and zinc.
Hemp Seeds (hulled)	~7.95	A good source of complete protein.
Chia Seeds	~7.72	High in fiber and omega-3s.
Flaxseeds	~5.7	Best consumed ground for optimal absorption.
Sunflower Seeds	~3.8	Also provides vitamin E and selenium.

Strategies for Maximizing Non-Heme Iron Absorption

Since the iron in seeds is non-heme, its absorption is less efficient than that from animal products. However, several dietary strategies can significantly enhance your body's ability to absorb it.

Pairing with Vitamin C

One of the most effective methods is to consume seeds alongside foods rich in vitamin C. Vitamin C helps convert non-heme iron into a more absorbable form. Consider pairing your seeds with:

Citrus fruits (oranges, lemons)
Strawberries or other berries
Bell peppers
Tomatoes
Leafy greens like spinach

Reducing Inhibitory Foods

Certain substances can hinder iron absorption and should ideally be consumed separately from iron-rich meals. These include:

Phytates: Found naturally in raw seeds and grains, they can bind with iron. Soaking, sprouting, or fermenting seeds can help reduce phytate levels.
Tannins and Polyphenols: Present in coffee and tea, these compounds can significantly reduce iron uptake. Wait at least an hour after eating an iron-rich meal before drinking coffee or tea.
Calcium: High levels of calcium can interfere with iron absorption. Avoid taking calcium supplements or consuming large amounts of dairy with iron-rich meals. For more information on pairing iron-rich foods, visit the WIC Works Resource System.

Cooking with Cast Iron

Using a cast iron pan to cook your food, including seeds and vegetables, can naturally increase the iron content of your meal.

Conclusion

For those seeking to increase their iron intake through plant-based foods, seeds are a powerful and convenient option. Unhulled sesame seeds, pumpkin seeds, and hemp seeds lead the pack in iron density. By strategically pairing these seeds with vitamin C-rich foods and being mindful of absorption inhibitors, you can significantly enhance the nutritional benefits. With some simple adjustments to your meal preparation, adding iron-rich seeds can be an easy and effective way to support your energy levels and overall health. A varied diet that includes these seeds, alongside other iron-rich foods like legumes and dark leafy greens, provides the most robust nutritional support.

Frequently Asked Questions

Unhulled sesame seeds are among the highest in iron content per 100g, with approximately 14.6 mg, making them an excellent choice for boosting your intake.

To increase iron absorption from seeds, combine them with a source of Vitamin C, like citrus fruits, bell peppers, or strawberries. This enhances the bioavailability of non-heme iron.

Yes, pumpkin seeds are a very good plant-based source of iron. Their high iron content, along with magnesium and zinc, makes them beneficial for supporting healthy blood and overall energy.

While roasting may cause a slight reduction in some heat-sensitive nutrients, it does not significantly impact the iron content of seeds. Both raw and roasted seeds are beneficial.

While seeds are a great source of iron, it is best to consume a varied diet of different iron-rich foods, including legumes and leafy greens. For those with a deficiency, a comprehensive approach is recommended.

To maximize absorption, avoid drinking coffee, tea, or consuming high-calcium products at the same time as your iron-rich meal, as they contain compounds that can inhibit iron absorption.

Soaking, sprouting, or fermenting raw seeds and grains can help reduce phytates, which interfere with mineral absorption. This simple preparation can increase the amount of iron your body can absorb.