Vegetarian Food Items Rich In Iron

Plant-Based Food
Plant-Based Food
Plant-Based Food
Plant-Based Food

Many products have nonheme iron, a type of substance that contributes to most Americans’ iron intake. Animal derivatives have heme iron, a kind of iron that is easily absorbable for the human body and is not a must-have in our diet.

With the right plant-based food items, vegan or vegetarian dieters meet their iron requirements in a way that does not require consuming supplements. Here, we will list out the best vegetarian products that have an abundance of iron.


Besides being iron-rich, lentils contain fiber and protein, which cause these to be a good inclusion in a healthy diet. Every single cup of prepared lentils has around 7 grams of the mineral and about 18 grams of protein.

The products also have several other nutrients, such as zinc, vitamin B, magnesium, and potassium.

Studies indicate that regular lentil use lessens the possibility of diabetes, heart disease, cancer, and obesity.

You may add brown, green or red lentils to stews, soups, salads, curries, and other plant-based meal options.

Cannellini Beans

These forms of beans offer around 5 milligrams of iron in each cup. Like lentils, the amounts of fiber and protein in beans make these to be a healthy option. The beans have several essential minerals, too.

Many pieces of research recommend using beans to lessen the chance of cardiovascular disease and other conditions related to it. Other forms of beans such as chickpeas, common kidney beans, and black-eyed beans are also high in iron.

Beans are versatile, and these work as good ingredients for dishes such as chili, tacos, salads, bean dips, and soups.


Soy milk is coagulated to make tofu. Bean curd is among the best-known vegan products because it has considerable quantities of protein, calcium, and iron. Even a 1/2 cup of it has around 10 grams of protein and about 7 milligrams of iron.

Some studies indicate that soy derivatives lessen the chance of breast cancer, prostate cancer, and cardiovascular disease. Natto and tempeh are other products derived from soy that have iron, and that may offer health advantages.

Tofu comes in various forms, including silken, soft, and firm. It is possible to fry or grill firm tofu for use in the form of faux meat.

Dark Chocolate

Chocolate may be a conventional dessert option, but 3 ounces of its dark variety offers 7 milligrams of iron. Dark chocolate may have an abundance of iron, but we would recommend consuming it only sometimes because it has high quantities of calories.