14 Vegetarian Foods That Have More Iron Than Meat!

According to the National Institute of Health, the adult’s recommended daily amount of iron is 8-27 mg. Older women, as well as pregnant and breastfeeding women, should get the highest amount.

Meat has always been considered to be the primary source of iron. Hence, vegetarians have to find other sources, which can help them get their daily dose of iron.

Fortunately, there are several foods besides meat that are rich in iron. You just need to prepare them well.

Shall we have a look at them?

14 Foods That Will Enhance Your Iron Intake:

1. Spinach

3 cups of spinach will give you about 18mg of iron. Likewise, one spinach salad will provide you with the recommended daily amount of iron.

2. Broccoli

Broccoli is not only rich in iron, but also other important nutrients such as vitamin C, vitamin K, and magnesium. Vitamin C promotes iron absorption in the body.

3. Lentils

A cup of lentils can supply you with more iron than an 8-ounce steak! Moreover, lentils are rich in potassium, dietary fiber, and protein. You can add them to a salad or use them to prepare a soup.

4. Kale


5. Bok Choy

A cup of Bok Choy has 1.8 mg of iron. It is also rich in vitamin A. You can sauté it or steam it.

6. Baked Potato

You can get 3 times more iron from a large baked potato than a 3-ounce serving of chicken. To make dinner, just top the baked potato with steamed broccoli,  Greek yogurt, and some melted cheese.

7. Sesame Seeds

From a tablespoon of sesame seeds, you can get 1.3 mg of iron. You can sprinkle them over your salad or mix them into a source, dressing, or salsa.

8. Cashews

A ¼ cup of cashews contains 2 grams of iron. They’re also rich in protein. It’s one of the best foods for vegetarians.

9. Soybeans

A cup of cooked soybeans will give you 8-9 mg of iron. Moreover, soybeans are rich in protein. Always go for organic soy products.

10. Chickpeas

A cup of chickpeas contains 4.7 mg of iron. You can mix them with cucumber, tomatoes, and feta to prepare a savory side dish. Alternatively, you can roast them slightly in olive oil to make a crunchy snack.

11. Dark Chocolate

You can get 2-3 mg of iron from an ounce of dark chocolate. This is more than what you get from an ounce of beef. Dark chocolate promotes healthier and skin. It also eases anxiety.

12. Swiss Chard

From a cup of Swiss chard, you’ll get 4 mg of iron.  Swiss chard also has a high content of essential nutrients like folates,  omega-3 fatty acids, as well as vitamins A, C, and K.

13. Tofu

Half cup of tofu contains 3 mg of iron. You can enjoy the benefits of this vegetarian favorite in various ways.

14. Kidney Beans

A cup of kidney beans has 3-4 mg of iron. Kidney beans are normally used as a healthy component in meat recipes