5 Vegetarian food Options rich in iron

Spinach

About 100 grams of raw spinach contain 2.7 mg of iron, spinach is also rich in vitamin C. This is important since vitamin C significantly boosts iron absorption.

Legumes

They’re a great source of iron, about one cup of cooked lentils contains 6.6 mg, Legumes are also a good source of folate, magnesium, and potassium.

Pumpkin seeds

About 28-gram serving of pumpkin seeds contains 2.5 mg of iron, pumpkin seeds are a good source of vitamin K, zinc, and manganese.

Quinoa

About 185 grams of cooked quinoa provides 2.8 mg of iron, Quinoa is also higher in protein than many other grains, as well as rich in folate, magnesium, copper, manganese.

Tofu

About 126-gram serving provides 3.4 mg of iron, Tofu is also a good source of thiamine and several minerals, including calcium, magnesium, and selenium. In addition, it provides 22 grams of protein per serving.