Apr 30, 2025
By: Alisha GargTofu is a powerhouse of plant-based iron, perfect for vegetarians. Half a cup of firm tofu provides about 3.4 mg of iron. It’s also rich in protein and works well in stir-fries, salads, and curries.
Spinach is a leafy green loaded with non-heme iron. One cup of cooked spinach contains around 6.4 mg of iron, making it an excellent choice for vegetarians. Pairing it with vitamin C-rich foods like lemon or bell peppers can improve absorption.
Broccoli is not only high in iron but also packed with vitamin C, which helps the body absorb iron better. A cup of cooked broccoli offers about 1 mg of iron. It's a nutritious addition to meals and works great in stir-fries or steamed as a side.
Lentils are a staple in vegetarian diets for good reason. One cup of cooked lentils contains approximately 6.6 mg of iron, making them one of the richest plant-based sources. They're incredibly versatile and can be used in soups, dals, or salads.
Pumpkin seeds are small but mighty when it comes to iron content. Just a 1-ounce serving delivers around 2.5 mg of iron. They're easy to snack on or sprinkle over oatmeal, smoothies, and yogurt for a nutritious boost.
Cashews are a delicious way to boost your iron intake. A 1-ounce serving of cashews contains about 1.9 mg of iron. In addition to being rich in iron, they offer healthy fats and are great in both sweet and savory dishes.
Chickpeas, or garbanzo beans, are packed with both iron and protein. One cup of cooked chickpeas provides around 4.7 mg of iron. They're a staple in dishes like hummus, curries, and salads, offering both taste and nutrition.
Pistachios are not only a tasty snack but also a good plant-based source of iron. A 1-ounce serving contains about 1.1 mg of iron. They're easy to carry around and perfect for snacking between meals.
Quinoa is a complete protein and also offers a decent amount of iron. One cup of cooked quinoa contains around 2.8 mg of iron. It’s gluten-free and works well as a base for salads, bowls, or even breakfast porridge.
Surprisingly, dark chocolate is a rich source of iron. One ounce of dark chocolate (preferably 70% cacao or higher) contains about 3.3 mg of iron. It’s a delicious way to meet your daily iron needs—just remember to enjoy it in moderation.
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