14 January 2022

The Best Iron-Rich Vegetarian Foods

By Parul Dube

Iron is known to be an essential nutrient that plays a vital role in many functions related to the body. Listing down 11 foods that are storehouses of iron.


Lentils are a staple to India and are known to be another iron-rich food. They provide 6.6 mg of iron per cup, which is 37% of the recommended daily intake of iron


This plant based protein food is also rich in iron. One cup of soybeans contains 8.8 mg of iron i.e. 49% of the total RDI. They are also a good source of magnesium, calcium and phosphorus.

Beans and Peas

Other than soybeans and lentils, red kidney beans, white beans, lima beans as well as navy beans are good sources of iron.


The seeds of pumpkin, sesame, hemp as well as flax are plentiful when it comes to iron. Every two tablespoons of these seeds contain around 1.2-4.2 mg of iron.

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Cashews and Pine Nuts

Nuts and products derived from nuts like “nut butter” contain some amount of non-heme iron. They contain 1-1.6 mg of iron per ounce and are best to consume in their natural form

Green Leafy Vegetables

Green leafy vegetables like spinach, kale, fenugreek, lettuce, dill provide approximately 2.5-6.4 mg of iron which comprises around 14-36% of the RDI.


Potatoes contain a significant amount of iron as it is mostly concentrated in their skins. A large unpeeled potato provides 3.2 mg of iron.


One cup of mushrooms contains approx. 2.7 mg of iron. Certain types of mushrooms like the oyster mushrooms or portobello mushrooms contain higher iron content than other types of mushrooms.


Olives contain 3.3 mg of iron per 100 grams. Olives are also great in providing other nutrients and vitamins like fiber, Vitamin A and E.


This colourful berry is full of iron and also contains a good amount of vitamin C which is very necessary for the body. Consuming one cup of mulberries can provide around 2.6 mg of iron.

Whole Grains

Whole grains like oats, quinoa, hulled wheat, and amaranth are whole grains that are rich in iron. Along with iron that helps treat anemia and also contributes to the development of the body.

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