Iron-Rich Vegetarian Foods You Should Include

The best array of iron-rich meals, ranging from ground beef to spinach, is available. Let's have a look at it together.
Iron-Rich Vegetarian Foods

Iron deficiency, often known as anemia, is one of the most frequent dietary deficiencies, impacting children and pregnant women in particular. This shortage can be easily remedied by ingesting foods that are high in ferrous sulfate. The best array of iron-rich meals, ranging from ground beef to spinach, is available. Let’s have a look at it together.


Lentils, another iron-rich food, give 6.6 mg of iron per cup, making them an excellent source of iron. This amounts to around 37 percent of the recommended daily intake of iron for adults. The inclusion of lentils in your diet is highly recommended due to the considerable amount of protein, complex carbohydrates, and fiber they give.


Various types of mushrooms are available for ingestion, and there are numerous variations available. Only a few types have iron in them, and these are only a few in number. Approximately 2.7 milligrams of iron can be found in one cup of mushrooms. Compared to other types of mushrooms, some varieties of mushrooms, such as oyster mushrooms and portobello mushrooms, possess a higher concentration of iron.


Olives are more of a fruit than a vegetable, according to the USDA. They have a high concentration of iron. Olives contain 3.3 milligrams of iron per 100 grams of their weight. Olives are nutritious because they include a variety of different nutrients and vitamins, such as fiber, Vitamin A, and Vitamin E. Olive oil use can also aid to lower the likelihood of developing heart disease.


Mulberry is a fruit that is both sweet and tart, and it has a high nutritional value. Mulberries are high in iron and also contain a significant amount of vitamin C, which is essential for the body’s functioning. One cup of mulberries contains around 2.6 mg of iron per cup, according to the USDA.

Whole grains 

Healed wheat, oats, and amaranth are examples of whole grains that are high in iron. Oats are a particularly good source of iron. Along with being high in iron, these grains are also high in fiber, which aids the body in properly digesting them.

Beans and Peas

Red kidney beans, white beans, lima beans, and navy beans are all good sources of iron. Per cup of cooked beans, these beans have 4.4-6.6 mg iron. Chickpeas and black-eyed peas are also high in iron. Per cooked cup, they provide 4.6-5.2 milligrams. Beans and peas are excellent suppliers of potassium, manganese, folate, and other phytonutrients. Beans and peas can lower blood pressure, cholesterol, and sugar levels.

Seeds of pumpkin, hemp, flax, flower

Seeds are also useful for eating essential bodily nutrients. Iron is abundant in pumpkin, sesame, hemp, and flax seeds. They contain 1.2-4.2 mg per two tablespoons, which is 7–23% of the RDI. Garden cress seeds are high in iron, vitamin C, and folic acid. Tahini (sesame seed paste) contains roughly 2.6 mg iron. Similarly, hummus is a chickpea paste. Seeds are high in plant protein, fiber, calcium, and magnesium. They are also high in omega-3 and omega-6 fatty acids.

Pine nuts and Cashews

Nuts and nut products like “nut butter” contain non-heme iron. These nuts contain approximately 1-1.6 mg of non-heme iron per ounce. However, these nuts should be eaten raw. Roasting may degrade nut nutrients. So it’s preferable to eat them raw. Nuts are also high in protein, healthy fats, and vitamins.


Green leafy vegetables are the best source of iron for your body. The RDI for iron is between 2.5 and 6.4 mg per day from green leafy vegetables such as spinach, kale, fenugreek, lettuce, and dill. Spinach contains 1.1 times the amount of protein as red meat or salmon. They are high in potassium and sodium, both of which are needed for the body. Broccoli, cabbage, and Brussels sprouts also contain 6-10% RDI.
Cooking leafy greens with tomatoes or lemon helps non-heme iron absorption. Tomato. Raw tomatoes contain only 0.5 mg iron per cup. But concentrated tomatoes have more iron.
So, tomato paste and tomato sauce have more iron. Sun-dried tomatoes are high in iron. Tomatoes are high in vitamin C, which increases non-heme iron absorption. They are also high in lycopene.


The iron-rich soybeans and dishes like tofu, natto, and tempeh are well-known. Soybeans contain 8.8 mg iron or 49% of the RDI. Fermented soybean product Natto provides 15mg iron. 170 g tofu or tempeh provides roughly 20% of the RDI for iron. Soybeans and soy products are high in protein, magnesium, calcium, and phosphorus.


Potatoes have a lot of iron in them, mainly in their skins. Unpeeled potatoes contain 3.2 mg iron. When prepared with the correct seasonings, potato skins have a delicious flavor. Sweet potatoes have slightly less than regular potatoes. Potatoes are high in fiber and include plenty of vitamin C, B6, and potassium.


Iron is essential for human health as it is linked to hemoglobin, which generates healthy red blood cells. Iron deficiency can cause major ailments and health issues. Maintaining a healthy lifestyle requires adequate iron intake. Consuming the foods listed above can help you reduce any iron shortages you may have as well as maintain your body’s iron levels. A healthy physique is assured by including these foods in your diet.

Amount of Iron Needed Every Day

Recommended for Value
19-50 Age Non-pregnant Women 18 mg
Pregnant Women 27 mg
Lactating Women 9 mg
Men 8 mg
Women Aged 51 & Older 8 mg
Infants and Children 7-16 mg (depends on age)


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