Common plant-based foods that are rich in iron

common-plant-based-foods-that-are-rich-in-iron

Common plant-based foods that are rich in iron

 

  1. Spinach: Spinach is a dark, leafy green that is high in iron. One cup of cooked spinach contains about 6.4 mg of iron.
  2. Lentils: Lentils are a type of legume that are a great source of iron. One cup of cooked lentils contains about 6.6 mg of iron.
  3. Tofu: Tofu is a soy-based protein that is high in iron. One-half cup of firm tofu contains about 6.6 mg of iron.
  4. Chickpeas: Chickpeas, also known as garbanzo beans, are another legume that are high in iron. One cup of cooked chickpeas contains about 4.7 mg of iron.
  5. Quinoa: Quinoa is a grain-like seed that is high in iron. One cup of cooked quinoa contains about 2.8 mg of iron.
  6. Pumpkin seeds: Pumpkin seeds are a good source of iron and other minerals. One ounce of roasted pumpkin seeds contains about 2.5 mg of iron.
  7. Tahini: Tahini is a paste made from ground sesame seeds that is often used in Middle Eastern cuisine. Two tablespoons of tahini contains about 2.4 mg of iron.
  8. Dark chocolate: Dark chocolate is a tasty way to get some iron. One ounce of dark chocolate contains about 2.1 mg of iron.
  9. Soybeans: One cup of cooked soybeans contains about 8.8 mg of iron.
  10. Blackstrap molasses: Two tablespoons of blackstrap molasses contains about 7.2 mg of iron.
  11. Swiss chard: One cup of cooked Swiss chard contains about 4 mg of iron.
  12. Lima beans: One cup of cooked lima beans contains about 4.5 mg of iron.
  13. Sesame seeds: One ounce of roasted sesame seeds contains about 1.4 mg of iron.
  14. Cashews: One ounce of cashews contains about 1.6 mg of iron.
  15. Broccoli: One cup of cooked broccoli contains about 1 mg of iron.

It’s worth noting that plant-based sources of iron are not as easily absorbed by the body as animal-based sources. To improve absorption, it’s a good idea to consume plant-based sources of iron with foods that are high in vitamin C, such as citrus fruits, strawberries, or bell peppers.

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