14 Vegetarian Foods That Have More Iron Than Meat!
Many vegetarians and vegans worry about getting enough iron in their diet. According to the National Institutes of Health, the recommended dietary allowances of iron for adults is 8-27 mg per day, with adult men tending toward the lower end, while older women and those who are pregnant or breastfeeding need more.
Since meat is traditionally thought of as the main source of iron, vegetarians need to find different sources to help them reach their recommended amount of iron each day. Fortunately, there are several delicious and easy-to-prepare options that are both rich in iron and vegetarian-friendly.
These 14 foods will easily boost your iron intake:
Dark leafy greens, especially spinach, provide a powerhouse of iron. Three cups of spinach contain about 18 mg of iron—that’s more than an 8-ounce steak! You can meet your daily RDA of iron with just one hearty spinach salad.
Not only is broccoli jam-packed with iron and other key nutrients like vitamin K and magnesium, it’s also high in vitamin C, which helps encourage iron absorption in the body.
Just one cup of lentils has more iron than an 8-ounce steak. Lentils are also a solid source for dietary fiber, potassium, and protein. You can add lentils to your salad, or try soup—make it in bulk, then freeze the leftovers for later.
Three cups of kale contain 3.6 mg of iron. Kale helps fight anemia and fatigue with a high iron content. If you have trouble eating it raw, try sautéing it, throwing it in your soup or on a burger, or making delicious kale chips in your oven or food dehydrator.
Whether you steam or sauté this tasty Chinese cabbage, you’ll be getting a healthy dose of vitamin A, in addition to 1.8 mg of iron per cup.
One large baked potato contains nearly three times the amount of iron as a 3-ounce serving of chicken. Top it with Greek yogurt, steamed broccoli, and a bit of melted cheese for a tasty weeknight dinner.
Just one tablespoon of sesame seeds contains 1.3 mg of iron. And it’s super simple to incorporate them into your diet, too. Sprinkle sesame seeds over a salad for added flavor and crunch or mix them into a dressing, sauce, or salsa before pouring over a dish.
Nuts of all kinds are a well-known protein sources for vegetarians, but cashews have the added benefit of being very rich in iron. One ¼-cup serving contains about 2 grams of iron.
A single cup of cooked soybeans contains between 8 and 9 mg of iron. These legumes are a great source of protein, too (they’re one of the 20 highest protein vegetarian foods). Just be sure to seek out organic soy products rather than conventional, which may be genetically modified.
One cup of chickpeas contains 4.7 mg of iron, more than half the daily RDA for an adult male. Roast them in a bit of olive oil for a crunchy snack, or mix them with tomatoes, feta, and cucumber to create a savory side dish.
The benefits of dark chocolate seem endless. In addition to promoting healthier skin and teeth and reducing anxiety, dark chocolate also offers a sweet way to up your iron intake. One ounce of dark chocolate contains 2 to 3 mg of iron, more iron than in the same amount of beef.
Just one cup of Swiss chard has 4 mg of iron, more than a 6-ounce hamburger. Swiss chard also contains valuable nutrients, including omega-3 fatty acids, vitamins A, C, and K, and B folates.
A vegetarian staple for years, firm tofu boasts 3 mg of iron per half cup. There are countless recipes for using tofu, from a simple stir-fry to a sweet, homemade peach sorbet.
Kidney beans contain 3-4 mg of iron per cup. Be sure to cook kidney beans to get the best flavor and texture. Kidney beans are the superstars of vegetarian chili, often acting as a hearty base ingredient in favor of meat options.