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.

13. Macadamias

Macadamias contain almost 5 mg of iron per cup. This clean eating list of your favorite recipes contains a recipe for gluten free pancakes that contains healthy fats from cashews and macadamia nuts!

14. Pistachios

Pistachios also contain almost 5 mg of iron per cup. This Zucchini Noodles with Pistachio Pesto offers a healthy twist on a classic pasta dish.

15. Pumpkin seeds

Pumpkin seeds have 2.12 mg of iron. This Cranberry Pumpkin Seed Granola is a crunchy and healthy snack you’ll love.

16. Squash seeds

A cup of pumpkin or squash seeds have 2.12 mg of iron, and try substituting squash seeds in this Chili-Lime Spiced Pumpkin Seeds recipe.

17. Sesame seeds

In one tablespoon of sesame seeds, you’ll get 1.31 mg of iron, so give your potatoes a little crunch with this Potatoes With Sesame Seeds & Rosemary recipe.

18. Hemp seeds

Hemp seeds offer 1.2-4.2 mg per two tablespoons. Check out this list of 11 Delicious Ways To Add Seeds To Your Diet, and try the Raw Hemp and Chia Seed Bars recipe.

19. Flaxseeds

Flaxseeds also offer 1.2–4.2 mg per two tablespoons. Check out these 3 Health Benefits of Flax Seeds

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