Keto-Friendly Foods High in Iron

For the whole keto eating plan you have many and here are some of the top foods having iron with low-carbohydrates.

olive oil in a glass bowl

We are planning our daily consumption of keto diet food, we are planning our menu for the week, and the next; and iron is one great nutrient that we must understand where we source from. Because the key to a successful diet plan are the basics of identification of which is which, which food is high in fat, which food is high in iron, which food contains carbohydrates, and a lot more. And in this regard, we will tackle what keto-friendly foods high in iron.

Being in a diet or eating plan requires us to follow and be disciplined enough not to break it. It is actually one of the hardest parts of being in a program. Imagine you’re under a keto diet, you’re just starting to do the diet for one to two days, and your brother or sister, maybe your husband or wife, brought a big cake and apparently that cake is your favorite with matching other foods that you always love to eat that are very high in carbohydrates. It is frustrating to know that other people can eat what they want, but you’re on a mission. Your mission is to succeed, your mission is to be triumphant against that adversary which your old self and become the best person by following this diet. And by doing that we must understand the very basic contents of the food we eat. Hence, understanding the content of the food will help us identify what to eat and not to eat to be safe.

Introducing Iron

We have many nutritious minerals that will help us become healthy and one of which is Iron. According to medical terminology, iron is important for the transport of oxygen and for the oxidation by cells. In short, it keeps our red blood cells always in check and in good condition for oxygen circulation. We get iron from meat, eggs, vegetables, poultry products, and cereals. If our iron in the body is low then we are exposed to anemia, this is a condition where our red blood cell count is less than normal which gives us palpitations, fatigue, dizziness, shortness of breath, decreased energy to name a few. People who are at risk with anemia are women such as pregnant women, young children and adolescent girls, and women capable of reproduction.

Keto-Friendly Foods High In Iron

Iron is everywhere in the ketogenic diet, except if you are doing the fusion of a vegetarian keto diet which limits your options. But for the whole keto eating plan you have many and here are some of the top foods having iron with low-carbohydrates:

Meat, Poultry, and Seafood

Fats in these meats are essential to a person who is doing a keto diet. Meat and Poultry foods are rich in B vitamins and minerals like iron, creatine, taurine, potassium, zinc to name a few, noting that beef provides three milligrams iron per one hundred grams. Seafood, on the other hand, is rich in iron and omega-three fats that improve mental health, like the octopus with one hundred grams of it nine milligrams of iron can be sourced.


This food is the best friend of people doing the keto diet, for everyone large egg it contains less than one gram of carbs and a few grams of protein, less than six. The egg is very nutritious as it has so many essential vitamins and minerals in its content, especially the yolk, as it is regarded as the most versatile food that anyone can consume.

Dairy Products

High-fat dairy products like cheese, butter, cream are high in protein, vitamins, and minerals. Consumption of these foods brings you to a decrease in acquiring diseases, and grave conditions like heart attack and stroke.

Dark Chocolate

Made of cocoa, this food has many antioxidants in its content so as flavanols that decreases the chances of acquiring heart disease and experience high blood pressure. But to eat dark chocolate, one must look at the number of contents if it contains enough net carbs, it will put you out ketosis condition if eating dark chocolate is not well managed. So look for eighty-five percent dark chocolate bar which for a hundred grams can give you eleven milligrams of iron.

Coconut Oil

Studies have shown that coconut oil has produced great results and used to enhance medications for Alzheimer’s disease, Parkinson’s disease, neurological disorders, and epilepsy. Coconut oil is useful for the reduction of abdominal fat, blood lipids, lose weight and belly fat.

Cruciferous Vegetables

These are leafy vegetables like cabbage, broccoli, cauliflower to name a few. They have sulforaphane content that protects the cells and removes toxins from the body which decreases the chance of obtaining cancer and heart disease.

Nuts and Seeds

These small but very full of nutrient foods are unique as they contain fiber, phytosterols, lignans that help to reduce certain cancers, risk heart disease, depression, and obesity. Nuts and seeds are known for their low carb iron, not monitoring the consumption of these foods may unknowingly increase your carbs, calories, and inflammatory fats that may put you out of ketosis condition so always be mindful. An example of a nut that has high in iron is the almond nut that contains three milligrams of iron for every one hundred grams.


Consuming berries in moderation is the best approach as the high content for carbohydrates but there are exemptions to this like blackberries, strawberries, and raspberries. They have antioxidants that reduce the chance to have diseases.

The Allium Vegetables

Regarded to as having a high sulfur food content; garlic, onions, and other allium vegetables contain allicin and prophylactic minerals addressing diseases. It is best to monitor and manage the usage of these foods as they are known to have high net carbohydrates.

Olive Oil

Olive oil is one great product that has oleocanthal content addressing pain and inflammation issues. This is best used in salads and vegetables to absorb and increase healthy fats in those servings.

Preparing your eating plan per week is highly important, as the food that you prepare daily, the mix and matches of their contents, and what types can highly affect you and your capability to absorb iron. It is also noteworthy to mention some key points on how to wittily absorb more iron while eating these foods. You can take oranges, tomatoes, or other foods that are rich in Vitamin C and eat them simultaneously while you are eating iron filled food. This will help you absorb more iron as it attracts both contents together; therefore, catching more iron than the usual.


In a ketogenic diet, iron is not lacking but is always present as an essential mineral and because of these foods ketogenic diet produces remarkable results. But we must understand that too much will be always bad for us. Too much iron in our bloodstream may endanger our health and may pose an adverse effect on our body as iron consumption is not regulated and excessively high for long periods of time. Also in the case where we are diagnosed with iron deficiency. We should always be very careful with our iron supplementation and maintain a balance of intake that is why discussing this matter with a health professional such as a dietitian can give you figures on how much you can take and talk with a fitness trainer to assist you in doing the program for the keto diet with exercise. At the end of the day, it is you that is important and your health. Hence, understanding the content of the food will help us identify what to eat and not to eat to be safe.

Keto-Friendly Foods That Are High in Iron

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