Iron Giants: 15 Plant Based Foods Packed With Iron
- Lentils (6.6 mg iron per cooked cup): Lentils are a type of legume that is high in iron, protein, and fiber. They are also a good source of folate, potassium, and magnesium. You can add lentils to soups, stews, salads, or use them as a base for vegetarian burgers.Opens in a new windowloveandlemons.comLentils
- Beans: Most beans are good sources of iron, including kidney beans (5.2 mg iron per cooked cup), black beans (3.3 mg iron per cooked cup), and chickpeas (3.9 mg iron per cooked cup). Beans are also a good source of protein, fiber, and folate. You can add beans to soups, stews, salads, chili, or use them to make bean burgers.
Opens in a new windowchevron_righthealthline.comKidney beans - Tofu: Tofu is a soy-based food that is a good source of iron (3.4 mg iron per half-cup serving). It is also a good source of protein and calcium. Tofu can be used in a variety of dishes, such as stir-fries, soups, and salads.Opens in a new windowloveandlemons.comTofu
- Tempeh: Tempeh is another soy-based food that is a good source of iron (3.9 mg iron per cup serving). It has a nuttier flavor and firmer texture than tofu. Tempeh can be used in a variety of dishes, such as stir-fries, salads, and sandwiches.Opens in a new windowconnoisseurusveg.comTempeh
- Dark Leafy Greens: Dark leafy greens, such as spinach (3.5 mg iron per cup cooked), kale (1.3 mg iron per cup cooked), and collard greens (2.7 mg iron per cup cooked), are a good source of iron, vitamin K, vitamin A, and folate. You can add dark leafy greens to salads, smoothies, or use them as a base for soups and stews.Opens in a new windowchevron_rightchilipeppermadness.comCollard greens
- Pumpkin Seeds: Pumpkin seeds (pepitas) are a good source of iron (5.2 mg iron per ¼ cup serving). They are also a good source of protein, healthy fats, and zinc. You can enjoy pumpkin seeds on their own, or add them to salads, yogurt, or oatmeal.Opens in a new windowbbcgoodfood.comPumpkin seeds
- Sesame Seeds: Sesame seeds (and tahini) are a good source of iron (3.3 mg iron per 3 tablespoons serving). They are also a good source of healthy fats, calcium, and magnesium. You can enjoy sesame seeds on their own, or add them to salads, stir-fries, or use them to make tahini dressing.Opens in a new windowbritannica.comSesame seeds
- Cashews: Cashews are a good source of iron (1.5 mg iron per ¼ cup serving). They are also a good source of healthy fats, protein, and copper. You can enjoy cashews on their own, or add them to salads, trail mix, or use them to make cashew cheese windowwikipedia.orgCashews
- Quinoa: Quinoa is a pseudo grain that is a good source of iron (2.8 mg iron per cooked cup). It is also a complete protein, which means it contains all nine essential amino acids. You can use quinoa in place of rice or couscous in any dish. www.loveandlemons.comQuinoa
- Blackstrap Molasses: Blackstrap molasses is a thick, dark syrup that is a good source of iron (3.7 mg iron per tablespoon serving). It is also a good source of calcium, potassium, and magnesium. You can use blackstrap molasses to add sweetness and nutrients to baked goods, or mix it into smoothies.windowwww.seriouseats.comBlackstrap molasses
- Dried Fruits: Some dried fruits, such as raisins (1.4 mg iron per ¼ cup serving), prunes (0.8 mg iron per ¼ cup serving), and apricots (1.5 mg iron per ¼ cup serving), are a good source of iron. Dried fruits are also a good source of fiber and antioxidants. However, they are also high in sugar, so be sure to enjoy them in moderation.wikipedia.orgApricots
- Fortified Cereals: Many breakfast cereals are fortified with iron. Be sure to choose a cereal that is low in sugar and high in fiber.wwww.aaps.caFortified cereals
- Potatoes: Potatoes are a good source of iron (1.8 mg iron per medium potato). They are also a good source of vitamin C, potassium, and fiber. You can enjoy potatoes baked