6 of the Best Iron-Rich Vegetarian Foods

Contrary to popular belief, iron is not only found in animal products like beef and seafood. There are many vegetarian foods rich in iron, making it easy to diversify your intake. This is notable because iron is an essential mineral for health. It is used to make hemoglobin, the part of red blood cells that carries oxygen throughout the body. Iron also supports DNA synthesis, hormone production, and immune function, among other biological processes.

There’s a reason why iron is often associated with animal foods. They contain a type of iron, called heme iron, which is more easily absorbed by the body. In contrast, plant foods contain non-heme iron, which is also not absorbed. The trick is to pair non-heme iron sources with foods rich in vitamin C, which will help improve absorption. But what are the best plant sources of iron? We asked registered dietitians to share their top picks, plus ideas for making them at home.

White beans

White beans, also known as cannellini or navy beans, offer 6.62 milligrams of iron per cooked cup. Other notable nutrients include fiber, protein and potassium. “Like most beans, they are great for digestive health because the fiber acts as a prebiotic and helps maintain regular bowel movements,” says Matthew Landry, PhD, RDN, DipACLM, FAND, FAHA, registered dietitian and assistant professor of population health and disease prevention at the University of California, Irvine.

How to eat

Lenses

Lentils contain iron, offering an impressive 6.59 milligrams per cooked cup. Plus, they’re high in protein, fiber, and folate, Landry shares. Protein and fiber contribute to satiety, while folate is necessary for DNA repair and red blood cell production.

How to eat

• Start your day with a warm lentil salad and poached eggs.
• Prepare a good lentil soup.
• Pair lentils with vitamin C-rich peppers or tomatoes to improve iron absorption, says Daniela Novotny, DHSc, RDN, LD, CHES, registered dietitian and senior instructor in the School of Health Sciences at Missouri State University.
• Add lentils to burritos, tacos or meaty stews; the combination of nonheme and heme iron will increase overall absorption, says Laura Bishop-Simo, RD, LD, a registered dietitian at The Ohio State University Wexner Medical Center.
• Make cheese, lentil and black bean nachos for a winning vegetarian dish.

Chickpeas

Also known as chickpeas, chickpeas are another plant-based source of iron. One cup contains 3.69 milligrams, plus protein and fiber, Landry says. Protein supports muscle strength
and repair, while fiber is essential for satiety and digestive health.

How to eat

Tofu

In half a cup of firm tofu, you’ll get 3.35 milligrams of iron. It’s also an excellent source of protein, calcium and isoflavones, according to Landry. Isoflavones “are plant compounds with antioxidant and phytoestrogenic properties that may support heart health,” says Landry. “Plus, it’s a good source of fiber,” Novotny notes.

How to eat

According to Landry, firm tofu generally contains more iron than silken tofu, but both varieties are great options.

Spinach

There are many reasons to eat more spinach, and its iron content is one of them. Half a cup of boiled spinach contains about 3.2 milligrams of the mineral. Plus, “Spinach, like many other leafy green vegetables, contains vitamin K, which is helpful for bone health,” says Novotny. “Spinach also provides antioxidants, such as zeaxanthin and lutein, which are beneficial for heart and eye health,” she adds.

How to eat

Pumpkin seeds

A quarter cup of toasted pumpkin seeds contains 2.38 milligrams of iron. Seeds also provide protein, a little fiber and plenty of healthy fats, says Novotny. These nutrients are essential for increasing satiety, making your meals more filling and satisfying.

How to eat

• Toss pumpkin seeds into a salad with a citrus vinaigrette, which will improve iron absorption, suggests Novotny.
• Roast pumpkin seeds and add them to casseroles, says Novotny.
• Seeds can also be added to a fruit parfait, as the fruit will provide vitamin C to aid iron absorption, according to Novotny.
• Snack on sweet and spicy pumpkin seeds.