10 Vegetarian Foods Rich in Iron

1. Lentils

In the world of plant-based diets, lentils are the iron champions. Cooked lentils give an astounding 6.6 milligrams of iron per cup (198 grams), which is more than 37% of the Daily Value (DV). They are also an excellent source of protein, fiber, and folate.

2. Tofu

For vegetarians and vegans, this adaptable soy-based food is a great source of iron. Iron content in half a cup (126 grams) of firm tofu is 2 milligrams, or 11% of the DV. In addition to being a great source of protein, tofu can be prepared and seasoned to suit your preferences.

3. Dark Leafy Greens

Swiss chard, collard greens, spinach, and kale are rich in vitamin C and non-heme iron, which improves the bodys absorption of iron. Iron content in one cup (156 grams) of cooked spinach is 2.5 milligrams, or 14% of the DV.

4. Beans and legumes

Chickpeas, black beans, and kidney beans are among the best beans to eat for iron. The iron content of one cup (198 grams) of cooked black beans is 3.3 milligrams, or 18% of the DV. In addition, beans are a wonderful source of fiber, protein, and other nutrients.

5. Pumpkin seeds

Iron content in these little nutritional powerhouses is high—a quarter-cup (35 grams) has 4.2 milligrams, or 23% of the DV. In addition, pumpkin seeds are a good source of critical minerals, healthy fats, and protein.

6. Quinoa

This ancient grain has a strong iron content in addition to being a complete protein source. Cooked quinoa provides 2.7 mg of iron, or 15% of the DV, per cup (185 grams). In addition, quinoa has a lot of additional minerals and fiber.

7. Cashews and almonds

Nuts are an excellent source of iron, particularly almonds and cashews. The iron content in thirty grams, or a quarter-cup, of cashews is 1.5 milligrams, or 8% of the DV. Nuts are an excellent source of protein, other nutrients, and healthy fats.

8. Dried fruits

Concentrated dried fruits, such as raisins, prunes, and apricots are sources of iron. Dried apricots provide 3.4 mg of iron, or 19% of the DV, in a half-cup (85 grams). In addition to being high in nutrients, fiber can be found in dried fruits.

9. Tempeh

For vegetarians and vegans, tempeh, which is made from fermented soybeans, is a rich source of iron. 3.4 milligrams, or 19% of the DV, of iron may be found in one cup (166 grams) of tempeh. Tempeh has a distinct nutty flavor and is a good source of protein.

10. Fortified cereals

Since many breakfast cereals are iron-fortified, theyre a handy method to increase your intake. Up to 25% of the DV for iron can be found in one cup of fortified cereal. Just make sure the cereals you select are low in added sugar.