{"id":72312,"date":"2025-07-18T09:47:19","date_gmt":"2025-07-18T09:47:19","guid":{"rendered":"https:\/\/www.europesays.com\/us\/72312\/"},"modified":"2025-07-18T09:47:19","modified_gmt":"2025-07-18T09:47:19","slug":"25-iron-rich-foods-experts-recommend-for-vegetarians-and-vegans","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/72312\/","title":{"rendered":"25 Iron-Rich Foods Experts Recommend for Vegetarians and Vegans"},"content":{"rendered":"

1Spinach\"ironGetty Images<\/p>\n

Popeye knew what he was doing. A cup of cooked spinach offers 6.43 milligrams of iron, per the USDA<\/a>. Plus, spinach is a nutritional powerhouse: It provides 5.35 grams of protein and 4.32 grams of fiber\u2014plus a healthy dose of calcium, potassium, folate, and vitamins A, C, and K. Enjoy some in a wrap<\/a>, salad<\/a>, or frittata<\/a>, or cook some and serve it as a side.<\/p>\n

2White Beans\"ironGetty Images<\/p>\n

There\u2019s a reason beans are a go-to for plant-based eaters. One cup of white beans offers nearly 6.62 milligrams of iron\u2014plus 17.4 grams of protein and 11.3 grams of fiber, per the USDA<\/a>. 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<\/a>, saut\u00e9 them with tomatoes, or serve them with seared scallops.<\/p>\n

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3Fortified Cereals\"closelithiumcloud\/\/Getty Images<\/p>\n

Iron-fortified breakfast cereals<\/a> are one of the best ways to load up on iron. One serving contains 18 milligrams of the nutrient\u2014that\u2019s 100% of most women\u2019s recommended daily value, according to the NIH. If you\u2019re always on the go, this is a quick and easy way to meet your body\u2019s needs. Just make sure the cereal you get is actually fortified with iron. <\/p>\n

4Swiss Chard\"ironGetty Images<\/p>\n

If spinach isn\u2019t your thing, opt for other leafy greens in your salads, stir-fries, and smoothies. One cup of cooked Swiss chard<\/a> will get you 3.68 milligrams of iron, per the USDA<\/a>, along with some protein, fiber, calcium, vitamin A, and vitamin C. Swiss chard is also an excellent source of heart-friendly potassium<\/a>, offering 961 milligrams per cup.<\/p>\n

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5Red Kidney Beans\"beans\"Getty Images<\/p>\n

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<\/a>. Thanks to the fiber, red kidney beans are also incredibly filling\u2014making them a great option for those trying to lose weight.<\/p>\n

6Oats\"ironGetty Images<\/p>\n

According to the USDA<\/a>, 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\u20144.34 milligrams<\/a>. Oats are also full of fiber, offering 10.4 to 12 grams per 100-gram serving.<\/p>\n

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7White Rice\"boiledFotografiaBasica\/\/Getty Images<\/p>\n

One-half cup of white rice<\/a> contains 1 milligram of iron\u2014or 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\u2019ll be close to fulfilling your daily requirement with just one meal.<\/p>\n

8Lentils\"ironGetty Images<\/p>\n

One cup of lentils<\/a> will load your plate with a whopping 6.59 milligrams of iron and roughly 17.9 grams of protein, per the USDA<\/a>. That makes a simple, delicious lentil salad<\/a> or stew a no-brainer for your next dinner. <\/p>\n

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9Quinoa\"ironGetty Images<\/p>\n

There\u2019s a lot to be said about quinoa<\/a>. For one thing, it\u2019s 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<\/a>. It also offers nearly 2.76 milligrams of iron, alongside other nutrients, like phosphorus, potassium, and magnesium. <\/p>\n

10Bagels\"closeupLucian Smoot \/ 500px\/\/Getty Images<\/p>\n

Pretty much any type of enriched bagel<\/a> you pick up at the bakery\u2014onion, sesame, poppyseed, or raisin\u2014will provide a good dose of iron, says Angel Planells<\/a>, M.S., R.D.N., dietitian and spokesperson for the Academy of Nutrition and Dietetics. According to the USDA<\/a>, a medium plain bagel contains 4.46 milligrams of iron.<\/p>\n

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11Oysters\"ironGetty Images<\/p>\n

Seafood can be an excellent substitute for red meat, and oysters are particularly rich in iron. Slurp down six mollusks and you\u2019ll get between 4.86<\/a> and 15.36 milligrams<\/a>, per the USDA. You\u2019ll also take in between 31.8 and 49.6 milligrams of hard-to-get zinc, an essential mineral for your immune health.<\/p>\n

12Peas\"freshAlly T\/\/Getty Images<\/p>\n

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<\/a>. Peas are also rich in calcium<\/a> and magnesium, which is great for bone health.<\/p>\n

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13Grits\"gritsBarry Winiker\/\/Getty Images<\/p>\n

Just one packet of instant grits delivers 11.3 milligrams of iron, according to the USDA<\/a>. Like cereal and oats, it\u2019s an out-the-door breakfast that will fill your stomach and your iron tank. But because unenriched grits tend to contain less iron<\/a>, check the label to make sure you\u2019re getting the nutrients you want.<\/p>\n

14Edamame\"edamame\"Robynne O’Halloran\/\/Getty Images<\/p>\n

Looking for a high-protein snack? Edamame delivers 18.4 grams of it with every cup, per the USDA<\/a>. As an added bonus, you\u2019ll get 3.52 milligrams of iron, along with loads of potassium, some fiber, and vitamins C and A.<\/p>\n

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15Dark Chocolate\"ironGetty Images<\/p>\n

Yes, you can enjoy dessert and load up on iron. One dark chocolate<\/a> bar packs 12 milligrams of iron, per the USDA<\/a>. 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. <\/p>\n

16Bran Muffins\"homemadecreacart\/\/Getty Images<\/p>\n

Muffins<\/a> make a great snack when you\u2019re in a hurry. And oat bran muffins, in particular, offer plenty of iron. One medium muffin provides 4.75 milligrams of the mineral\u2014plus 5.2 grams of gut-boosting fiber, per the USDA<\/a>.<\/p>\n

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17Pumpkin Seeds\"pumpkinClaudia Totir\/\/Getty Images<\/p>\n

Why wait until October to roast up some pumpkin<\/a> seeds? One cup of the tasty snack contains 3.67 milligrams of iron, per the USDA<\/a>. Pumpkin seeds are also high in protein (13.6 grams), healthy fats (22.3 grams), magnesium (250 milligrams), and potassium (358 milligrams). <\/p>\n

18Dried Apricots\"driedStefan Tomic\/\/Getty Images<\/p>\n

A cup of dried apricots boasts 3.46 milligrams of iron, per the USDA<\/a>. So it should come as no surprise that Planells recommends adding the healthy snack<\/a> to your rotation. Pair it with nuts or eat it on its own\u2014either way, you\u2019re in for a treat.<\/p>\n

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19Tofu\"silkNatasha Breen\/\/Getty Images<\/p>\n

Tofu<\/a> is a viable source of iron for those who eat plant-based diets. Per the USDA<\/a>, a 15-ounce package of tofu packs 7.1 grams of iron and 45.8 grams of protein. Best of all, it\u2019s extremely versatile\u2014throw it in curries, breakfast scrambles, stir-fries, and more.<\/p>\n

20Baked Potatoes\"ironGetty Images<\/p>\n

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\u2014about one-third of your recommended daily value, per the USDA<\/a>. Be thoughtful about your toppings, and you could add even more nutrients into the mix.<\/p>\n

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Advertisement – Continue Reading Below<\/p>\n","protected":false},"excerpt":{"rendered":"1SpinachGetty Images Popeye knew what he was doing. A cup of cooked spinach offers 6.43 milligrams of iron,…\n","protected":false},"author":3,"featured_media":72313,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[50549,50550,210,16114,50551,4074,1182,67,132,68],"class_list":{"0":"post-72312","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-foods-high-in-iron","9":"tag-foods-with-iron","10":"tag-health","11":"tag-iron","12":"tag-iron-food-sources","13":"tag-iron-rich-foods","14":"tag-nutrition","15":"tag-united-states","16":"tag-unitedstates","17":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114873607446230369","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/72312","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=72312"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/72312\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/72313"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=72312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=72312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=72312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}