Recipes ranked by iron per serving.
Looking for iron-rich recipe ideas? Compare the iron reported per serving across recipes whose ingredients have complete iron data.
71 recipes with complete iron data
Highest reported amount per serving first. Serving sizes are the published recipe servings, not a daily target.
#1 · per servingBeef & bean chilli with brown rice7.6 mg iron · 2 servings per recipe →#2 · per servingChickpea, cauliflower & spinach curry with brown rice6.6 mg iron · 2 servings per recipe →#3 · per servingEggs in spiced tomato & capsicum with wholemeal toast6.3 mg iron · 2 servings per recipe →#4 · per servingTofu & bok choy rice noodles6.1 mg iron · 2 servings per recipe →#5 · per servingTomato & kidney bean soup6.0 mg iron · 2 servings per recipe →#6 · per servingMushroom, spinach & white bean spaghetti5.9 mg iron · 2 servings per recipe →#7 · per servingSpaghetti bolognese5.8 mg iron · 6 servings per recipe →#8 · per servingWheat biscuits with soy milk & banana5.4 mg iron · 2 servings per recipe →#9 · per servingTomato & lentil pasta pan5.4 mg iron · 2 servings per recipe →#10 · per servingRed lentil soup5.3 mg iron · 4 servings per recipe →#11 · per servingTofu & spinach breakfast scramble5.3 mg iron · 2 servings per recipe →#12 · per servingLamb, tomato & spinach couscous5.3 mg iron · 2 servings per recipe →#13 · per servingBlack bean, quinoa & corn salad5.3 mg iron · 2 servings per recipe →#14 · per servingChickpea & potato skillet4.8 mg iron · 2 servings per recipe →#15 · per servingChickpea & rice chopped salad4.6 mg iron · 2 servings per recipe →#16 · per servingTofu vegetable rice bowl4.5 mg iron · 2 servings per recipe →#17 · per servingChicken, pumpkin & spinach pasta4.5 mg iron · 2 servings per recipe →#18 · per servingSardine & tomato wholemeal toast4.4 mg iron · 2 servings per recipe →#19 · per servingLentil & carrot soup bowl4.4 mg iron · 2 servings per recipe →#20 · per servingSalmon, sweet potato & greens4.2 mg iron · 2 servings per recipe →#21 · per servingStrawberry & banana chia pudding4.0 mg iron · 2 servings per recipe →#22 · per servingWarm chickpea & tomato breakfast toast4.0 mg iron · 2 servings per recipe →#23 · per servingChickpea & cucumber sandwich3.9 mg iron · 2 servings per recipe →#24 · per servingLemon chickpea pasta salad3.8 mg iron · 2 servings per recipe →#25 · per servingEgg, spinach & rice pan3.8 mg iron · 2 servings per recipe →#26 · per servingLentil & tomato lunch pot3.6 mg iron · 2 servings per recipe →#27 · per servingPork & ginger noodle soup3.6 mg iron · 2 servings per recipe →#28 · per servingButter bean & avocado wholemeal wrap3.6 mg iron · 2 servings per recipe →#29 · per servingEgg & avocado wholegrain toast3.5 mg iron · 1 serving per recipe →#30 · per servingEgg & tomato breakfast toast3.4 mg iron · 2 servings per recipe →#31 · per servingPrawn & egg fried rice3.2 mg iron · 2 servings per recipe →#32 · per servingCottage cheese & lentil salad3.1 mg iron · 2 servings per recipe →#33 · per servingApple & chia breakfast oats3.0 mg iron · 2 servings per recipe →#34 · per servingChicken and salad wrap with hummus3.0 mg iron · 1 serving per recipe →#35 · per servingChicken curry with brown rice3.0 mg iron · 4 servings per recipe →#36 · per servingCanned salmon, cucumber & brown rice salad2.8 mg iron · 2 servings per recipe →#37 · per servingGarlic mushrooms & spinach on wholemeal toast2.8 mg iron · 2 servings per recipe →#38 · per servingTuna and sweetcorn sandwich2.7 mg iron · 1 serving per recipe →#39 · per servingPork, cabbage & apple pan with crushed potatoes2.6 mg iron · 2 servings per recipe →#40 · per servingTuna pasta bake2.5 mg iron · 4 servings per recipe →#41 · per servingSeed & sultana mix2.3 mg iron · 2 servings per recipe →#42 · per servingYoghurt, oat & berry breakfast2.3 mg iron · 1 serving per recipe →#43 · per servingCouscous with peas & mint2.2 mg iron · 2 servings per recipe →#44 · per servingMushroom and cheese microwave omelette2.2 mg iron · 1 serving per recipe →#45 · per servingChicken, broccoli & brown rice bowl2.2 mg iron · 2 servings per recipe →#46 · per servingPeanut butter & banana wholemeal toast2.1 mg iron · 2 servings per recipe →#47 · per servingBanana & peanut breakfast bowl2.1 mg iron · 2 servings per recipe →#48 · per servingLemon edamame1.9 mg iron · 2 servings per recipe →#49 · per servingWhite fish with potatoes & green beans1.9 mg iron · 2 servings per recipe →#50 · per servingChicken mince lettuce cups with rice1.7 mg iron · 2 servings per recipe →#51 · per servingRicotta, pear & cinnamon wholemeal toast1.7 mg iron · 2 servings per recipe →#52 · per servingHummus1.6 mg iron · 4 servings per recipe →#53 · per servingChicken and vegetable stir-fry with noodles1.6 mg iron · 4 servings per recipe →#54 · per servingOat porridge1.6 mg iron · 1 serving per recipe →#55 · per servingBerry yoghurt & chia bowl1.6 mg iron · 2 servings per recipe →#56 · per servingBoiled eggs with cherry tomatoes1.5 mg iron · 2 servings per recipe →#57 · per servingBean and vegetable burritos1.3 mg iron · 4 servings per recipe →#58 · per servingHerbed baby potatoes1.2 mg iron · 2 servings per recipe →#59 · per servingCarrot & cucumber sticks with tahini dip1.1 mg iron · 2 servings per recipe →#60 · per servingFrench toast1.0 mg iron · 2 servings per recipe →#61 · per servingLemon broccoli side0.9 mg iron · 2 servings per recipe →#62 · per servingRye crispbread with avocado & tomato0.8 mg iron · 2 servings per recipe →#63 · per servingVegan wholemeal pancakes0.8 mg iron · 13 servings per recipe →#64 · per servingLemon cabbage & carrot slaw0.7 mg iron · 2 servings per recipe →#65 · per servingGarlic mushrooms0.7 mg iron · 2 servings per recipe →#66 · per servingWarm olive-oil popcorn0.6 mg iron · 2 servings per recipe →#67 · per servingCottage cheese with pineapple & pepitas0.6 mg iron · 2 servings per recipe →#68 · per servingBanana bread0.5 mg iron · 12 servings per recipe →#69 · per servingBanana yoghurt dessert cups0.4 mg iron · 2 servings per recipe →#70 · per servingApple & peanut snack plate0.3 mg iron · 2 servings per recipe →#71 · per servingCheddar & pear plate0.0 mg iron · 2 servings per recipe →
Why incomplete recipes are left out
A missing nutrient value is not zero. MorselMetrics ranks only currently reviewed recipes with complete iron coverage and no declared uncalculated ingredients. Recipes with partial or unknown data remain available in the recipe book, but they do not receive a misleading position in this list.
Amounts are estimates based on the reviewed ingredient matches and serving count for each recipe. Preparation evidence and source limitations stay visible on the recipe itself.
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