Iron Tracker blog
Honest comparisons, alternatives and how-tos from the Iron Tracker team.
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Iron in spinach: about 0.8 mg per raw cup, 6 mg per cooked cup, why oxalates cut what you absorb, and the foods that beat it outright.
Sep 16, 2026 →Iron rich foods for pregnancy with mg per serving, two sample 27 mg days, why liver is excluded, and how to time calcium so it doesn't block absorption.
Sep 13, 2026 →Iron rich foods for period days, with mg per serving, the vitamin C pairings that lift absorption, and what to keep off those meals.
Sep 10, 2026 →Iron rich meals for breakfast, lunch, dinner and snacks, each with the mg attached, paired with vitamin C, plus a one-week rotation to 18 mg.
Sep 7, 2026 →The best vegetarian iron rich foods ranked by mg per serving, plus the 1.8x plant-based target and the prep tricks that fix poor absorption.
Sep 4, 2026 →Which vegetables high in iron actually deliver, with mg per cooked cup, why spinach underperforms, and which iron rich fruits are worth counting.
Sep 1, 2026 →Meat high in iron, ranked by milligrams per real serving: liver and clams at the top, beef and lamb next, chicken and most fish well below.
Aug 29, 2026 →Does coffee block iron absorption? Yes — the polyphenols do, not the caffeine. How much coffee, tea and matcha cut absorption, plus the timing rule.
Aug 26, 2026 →What blocks iron absorption, ranked: calcium, phytates, tannins and oxalates — how much each one costs you, and the meal timing that defuses them.
Aug 23, 2026 →Vitamin C and iron absorption: why ascorbic acid multiplies non-heme iron uptake, how much you need per meal, and which foods deliver it.
Aug 20, 2026 →What is ferritin? It's the protein that banks iron inside your cells. How it works, how it differs from serum iron, and why stores shift over weeks.
Aug 17, 2026 →Heme iron from meat absorbs at roughly 15-35%, non-heme iron from plants at 2-20%. Compare both food lists and see what raises absorption at a meal.
Aug 14, 2026 →How much iron per day: 8 mg for adult men, 18 mg for menstruating women, 27 mg in pregnancy. Full RDA table by age, plus the 45 mg upper limit.
Aug 11, 2026 →A full iron rich foods list with mg per realistic serving, heme vs non-heme split, estimated absorbed iron, and three sample days hitting 8 and 18 mg.
Aug 8, 2026 →Compare 9 monere alternatives covering Apple Watch support, custom scoring rules, lab import, and symptom logging. Find the right health tracker for your data.
Aug 3, 2026 →Discover the top 7 ruby health alternatives for 2026. We compare platforms, Apple Watch support, lab integrations, and scoring rules to find your ideal iron tracker.
Aug 3, 2026 →Compare 9 cronometer alternatives for 2026, evaluating micronutrient depth, wearable sync, barcode scanning, and dietary pattern scoring to find your ideal nutrition tracker.
Aug 3, 2026 →Compare 8 foodvisor alternatives across platforms, wearable integrations, barcode scanning, and nutrient scoring rules to find the right nutrition tracker for you.
Aug 3, 2026 →Discover 9 absorb supplement stack alternatives to optimize your nutrient tracking. We compare platforms, wearable integrations, and scoring rules for each app.
Aug 3, 2026 →Searching for bitesnap alternatives? We compare 9 meal tracking apps on photo recognition accuracy, macro breakdowns, wearable sync, and dietary scoring for 2026.
Aug 3, 2026 →Discover the 9 best mynetdiary alternatives in 2026. We compare platforms, wearable sync, barcode scanning, and diet scoring rules to find your ideal nutrition tracker.
Aug 3, 2026 →Compare 9 MyFitnessPal alternatives tested for platform support, wearable sync, macro accuracy, and barcode scanning. Find the right tracker for your goals.
Aug 3, 2026 →Discover 8 top macrofactor alternatives for 2026. We compare platforms, wearable integrations, barcode scanning, and coaching features to match your tracking style.
Aug 3, 2026 →Compare 9 fatsecret alternatives across barcode scanning, wearable sync, food database depth, and macro scoring rules. Find the best fit for your tracking style.
Aug 3, 2026 →Searching for zolyn alternatives? We compare 9 iron tracking apps on platform availability, watch support, lab import options, and scoring rules for 2026.
Aug 3, 2026 →Compare 9 yazio alternatives covering barcode scanning, wearable sync, intermittent fasting modes, and macro scoring. Find the best fit for your diet style.
Aug 3, 2026 →Discover 9 iron counter and tracker alternatives comparing platform availability, Apple Watch support, food database depth, and scoring rules for precise ferritin management.
Aug 3, 2026 →Discover the 9 best lifesum alternatives in 2026. We compare platforms, wearable integrations, diet plans, and macro tracking to help you choose the right app.
Aug 3, 2026 →Searching for lose it alternatives? We compare 8 apps on barcode scanning, wearable sync, database size, and dietary scoring to match your tracking style.
Aug 3, 2026 →Seeking my iron health alternatives? We compare 8 apps across platform availability, watch support, lab sync, and dietary scoring rules to find your best fit.
Aug 3, 2026 →Compare 9 anemocheck alternatives for iron tracking. Reviews cover Apple Watch sync, lab integration, diet logging, and scoring rules to find your best fit.
Aug 3, 2026 →