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.