Common plant-based foods that are rich in iron
- Spinach: Spinach is a dark, leafy green that is high in iron. One cup of cooked spinach contains about 6.4 mg of iron.
- 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.
- 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.
- 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.
- Quinoa: Quinoa is a grain-like seed that is high in iron. One cup of cooked quinoa contains about 2.8 mg of iron.
- 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.
- 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.
- Dark chocolate: Dark chocolate is a tasty way to get some iron. One ounce of dark chocolate contains about 2.1 mg of iron.
- Soybeans: One cup of cooked soybeans contains about 8.8 mg of iron.
- Blackstrap molasses: Two tablespoons of blackstrap molasses contains about 7.2 mg of iron.
- Swiss chard: One cup of cooked Swiss chard contains about 4 mg of iron.
- Lima beans: One cup of cooked lima beans contains about 4.5 mg of iron.
- Sesame seeds: One ounce of roasted sesame seeds contains about 1.4 mg of iron.
- Cashews: One ounce of cashews contains about 1.6 mg of iron.
- 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.