14 Vegetarian foods that have more iron than meat.

Numerous vegetarians and vegans are concerned about the amount of iron that they consume through their regular diet.

The National Institutes of Health have claimed that the advised daily amount of iron for adults is at least 8 to 27 mg. adult men can actually get the lowest amount while older women and those who are pregnant or doing breastfeeding are highly suggested to get more.

During the years, meat is believed as the chief source of iron, so vegetarians should find other sources which can assist them to get the advised daily amount of iron.

The good news is that there are several tasty foods that are effortless to prepare and contain a high amount of iron.

Here are the 14 foods that will boost your intake of Iron:


Dark leafy green, especially spinach comprises a huge amount of iron. 3 cups of spinach have around 18mg of iron that is more than an 8-ounce of steak. One spinach salad can actually supply your body with the recommended daily intake of iron.


It is a great source of iron, as well as other essential nutrients such as magnesium and Vitamin K. In addition, it is packed with Vitamin C that has the ability to encourage the absorption of iron in the body.


A cup of lentils can actually provide more iron than an 8-ounce of steak. It is also loaded with protein, potassium, as well as dietary fiber. They can also be added to salad or made into a soup.


About 3 cups of kale covers 3.6mg of iron. Due to its high content of iron, kale can effectively battle against anemia and fatigue. If you don’t want to consume it in a raw form, you can also try sautéing or add it on burger, and in your soup.

Bok Choy

This delicious Chinese cabbage gives a healthy dose of Vitamin A. A cup of it contains around 1.8mg of iron. You can steam or sauté it, depends on your choice.

Baked Potato

A large baked potato contains 3 times more iron than a 3-ounce serving of chicken. It can be prepared as a delicious dinner, just top it with Greek yogurt, steamed broccoli and a little amount of melted cheese.

Sesame Seeds

A tablespoon of sesame seeds enclose at least 1.3mg of iron. It can be easily combined with your daily diet. You can put some sesame seeds over your salad or mix them into a sauce, salsa, or dressing.


All kinds of nuts are packed in protein that is a popular food which is advised for vegetarians, but cashew comprises the added benefit of having a huge amount of iron. 1 ¼ cup of cashews has 2grams of iron.


1 cup of cooked soybeans contains at least 8 to 9mg of iron. Soybeans are a great source of protein and it is enlisted on the 20 highest protein vegetarian foods. Make sure to purchase organic soy products since the conventional ones are genetically modified.


A single cup of chickpeas covers about 4.7mg or iron. This is more than half of the daily RDA for an adult male. It can be combined with tomatoes, feta, as well as cucumbers so you can actually create a savory side dish, or roasted in a little amount of olive oil in order to prepare a crunchy snack.

Dark Chocolate

Dark chocolate can actually give you an abundance of health benefits. It has the ability to promote healthier skin and teeth, as well as reducing anxiety and increasing your iron consumption. 1 ounce of dark chocolate comprises at least 2 to 3mg of iron, which is more than 1-ounce of beef.

Swiss Chard

1 singe cup of Swiss chard has 4mg of iron that is completely more when compared to a 6-ounce burger. Swiss chard is also a great source of other essential nutrients such as omega-3 fatty acids, folates, as well as Vitamins A, C, and K.


Half cup of tofu contains 3mg of iron. There are different kinds of recipe that uses tofu. Just look for your favorite one and enjoy its benefits.

Kidney Beans

A cup of kidney beans has 3 to 4 mg of iron. They are popular as the superstar of vegetarian chili and they are usually used as a healthy ingredient together with meat options.

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