25 Plant-Based Foods That Are Rich In Iron

Whether you don't eat meat or are just trying to cut back, check out these options.

Iron is a mineral found all over the earth. It plays an important role in ensuring red blood cells transport oxygen and nutrients to every cell in your body. There’s a common misconception that if you’re a vegan or vegetarian, you don’t get enough iron, but these 25 plant based foods that are rich in iron are sure to keep an iron deficiency at bay.

1. Lentils

Along with lentils containing 6.6 mg per cup cooked of iron, lentils are also rich in protein, complex carbs, fiber, folate, and manganese.

This Lentils and Pea Risotto is a healthy meal made with EVOO and veggies.

2. Soybeans

Soybeans contain around 8.8 mg of iron per cup. Try this Fresh & Hearty Salad that has a lot of depth thanks to the texture of soybeans.

3. Tofu

Tofu has 3-3.6 mg of iron per serving. You can get it soft to extra firm, and it absorbs flavors extremely well, so try marinating it in your favorite sauces. Check out this Spicy Grilled Tofu with Szechuan Vegetables.

4. Tempeh

Tempeh also has 3-3.6 mg of iron per serving, so try this sweet and savory Maple Glazed Tempeh with Quinoa and Kale.

5. Kidney beans

Kidney beans have 3.93 mg of iron per serving. This Cilantro Lime Three Bean Salad is packed with zesty flavor.

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