1Spinach
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Popeye knew what he was doing. A cup of cooked spinach offers 6.43 milligrams of iron, per the USDA. Plus, spinach is a nutritional powerhouse: It provides 5.35 grams of protein and 4.32 grams of fiber—plus a healthy dose of calcium, potassium, folate, and vitamins A, C, and K. Enjoy some in a wrap, salad, or frittata, or cook some and serve it as a side.
2White Beans
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There’s a reason beans are a go-to for plant-based eaters. One cup of white beans offers nearly 6.62 milligrams of iron—plus 17.4 grams of protein and 11.3 grams of fiber, per the USDA. The next time you grab a can, get creative. While white beans are great in a traditional stew or chili, you can also cook them in a pasta, sauté them with tomatoes, or serve them with seared scallops.
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3Fortified Cereals
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Iron-fortified breakfast cereals are one of the best ways to load up on iron. One serving contains 18 milligrams of the nutrient—that’s 100% of most women’s recommended daily value, according to the NIH. If you’re always on the go, this is a quick and easy way to meet your body’s needs. Just make sure the cereal you get is actually fortified with iron.
4Swiss Chard
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If spinach isn’t your thing, opt for other leafy greens in your salads, stir-fries, and smoothies. One cup of cooked Swiss chard will get you 3.68 milligrams of iron, per the USDA, along with some protein, fiber, calcium, vitamin A, and vitamin C. Swiss chard is also an excellent source of heart-friendly potassium, offering 961 milligrams per cup.
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5Red Kidney Beans
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One cup of red kidney beans packs 5.2 milligrams of iron, 13.1 grams of gut-filling fiber, and 15.3 grams of plant protein, per the USDA. Thanks to the fiber, red kidney beans are also incredibly filling—making them a great option for those trying to lose weight.
6Oats
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According to the USDA, 100 grams of whole-grain, steel-cut oats will get you 3.8 milligram of iron. And 100 grams of whole-grain, rolled oats will get you even more—4.34 milligrams. Oats are also full of fiber, offering 10.4 to 12 grams per 100-gram serving.
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7White Rice
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One-half cup of white rice contains 1 milligram of iron—or 6% of the recommended daily value for most women, according to the NIH. Serve it with another food on this list, like beans or chickpeas, and you’ll be close to fulfilling your daily requirement with just one meal.
8Lentils
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One cup of lentils will load your plate with a whopping 6.59 milligrams of iron and roughly 17.9 grams of protein, per the USDA. That makes a simple, delicious lentil salad or stew a no-brainer for your next dinner.
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9Quinoa
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There’s a lot to be said about quinoa. For one thing, it’s a complete vegetarian protein. It has all nine essential amino acids (something often found only in animal products), and one cup packs 8.14 grams of protein, per the USDA. It also offers nearly 2.76 milligrams of iron, alongside other nutrients, like phosphorus, potassium, and magnesium.
10Bagels
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Pretty much any type of enriched bagel you pick up at the bakery—onion, sesame, poppyseed, or raisin—will provide a good dose of iron, says Angel Planells, M.S., R.D.N., dietitian and spokesperson for the Academy of Nutrition and Dietetics. According to the USDA, a medium plain bagel contains 4.46 milligrams of iron.
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11Oysters
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Seafood can be an excellent substitute for red meat, and oysters are particularly rich in iron. Slurp down six mollusks and you’ll get between 4.86 and 15.36 milligrams, per the USDA. You’ll also take in between 31.8 and 49.6 milligrams of hard-to-get zinc, an essential mineral for your immune health.
12Peas
Planells suggests sprinkling peas onto your plate to get some extra iron. Believe it or not, a 100-gram serving contains 1.14 milligrams of the nutrient, per the USDA. Peas are also rich in calcium and magnesium, which is great for bone health.
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13Grits
Just one packet of instant grits delivers 11.3 milligrams of iron, according to the USDA. Like cereal and oats, it’s an out-the-door breakfast that will fill your stomach and your iron tank. But because unenriched grits tend to contain less iron, check the label to make sure you’re getting the nutrients you want.
14Edamame
Looking for a high-protein snack? Edamame delivers 18.4 grams of it with every cup, per the USDA. As an added bonus, you’ll get 3.52 milligrams of iron, along with loads of potassium, some fiber, and vitamins C and A.
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15Dark Chocolate
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Yes, you can enjoy dessert and load up on iron. One dark chocolate bar packs 12 milligrams of iron, per the USDA. That means one square of the stuff contains 1.2 milligrams, making it easy to satiate your sweet tooth while getting some much-needed nutrients.
16Bran Muffins
Muffins make a great snack when you’re in a hurry. And oat bran muffins, in particular, offer plenty of iron. One medium muffin provides 4.75 milligrams of the mineral—plus 5.2 grams of gut-boosting fiber, per the USDA.
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17Pumpkin Seeds
Why wait until October to roast up some pumpkin seeds? One cup of the tasty snack contains 3.67 milligrams of iron, per the USDA. Pumpkin seeds are also high in protein (13.6 grams), healthy fats (22.3 grams), magnesium (250 milligrams), and potassium (358 milligrams).
18Dried Apricots
A cup of dried apricots boasts 3.46 milligrams of iron, per the USDA. So it should come as no surprise that Planells recommends adding the healthy snack to your rotation. Pair it with nuts or eat it on its own—either way, you’re in for a treat.
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19Tofu
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Tofu is a viable source of iron for those who eat plant-based diets. Per the USDA, a 15-ounce package of tofu packs 7.1 grams of iron and 45.8 grams of protein. Best of all, it’s extremely versatile—throw it in curries, breakfast scrambles, stir-fries, and more.
20Baked Potatoes
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Your favorite side dish packs more nutrients than you might think. One large baked potato offers 3.23 milligrams of iron, 51.7 grams of gut-friendly starch, and 28.7 milligrams of vitamin C—about one-third of your recommended daily value, per the USDA. Be thoughtful about your toppings, and you could add even more nutrients into the mix.
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