15 Plant-Based Foods That Contain Iron
Hey there, plant-based eaters! If you’re tired of hearing, “but where do you get your iron?” When you tell people you don’t eat meat, we’ve got some good news for you. Iron is actually plentiful in many plant-based foods, and we’re here to give you the scoop on the top 15 sources. So, grab a carrot stick, and let’s dive in!
Spinach:
Popeye was onto something! One cup of cooked spinach contains 6.4 milligrams of iron.
Lentils:
These little legumes pack a punch with 6.6 milligrams of iron per cup of cooked lentils.
Tofu:
This soy-based protein source contains 6.6 milligrams of iron per cup.
Quinoa:
This trendy grain is not only delicious, but it also contains 2.8 milligrams of iron per cup of cooked quinoa.
Chickpeas:
Hummus lovers rejoice! One cup of cooked chickpeas contains 4.7 milligrams of iron.
Pumpkin seeds:
These crunchy seeds contain 2.5 milligrams of iron per quarter cup.
Blackstrap molasses:
Sweeten up your life with this iron-rich sweetener, which contains 3.6 milligrams of iron per tablespoon.
Kale:
This leafy green isn’t just a fad; it also contains 1.2 milligrams of iron per cup of cooked kale.
Cashews:
Nuts about nuts? Cashews contain 2 milligrams of iron per quarter cup.
Edamame:
These tasty soybeans contain 2.7 milligrams of iron per cup of cooked edamame.
Chia seeds:
These tiny seeds are a nutritional powerhouse, and they contain 1.6 milligrams of iron per ounce.
Raisins:
Sweet and iron-rich, one cup of raisins contains 4 milligrams of iron.
Broccoli:
This cruciferous vegetable contains 1 milligram of iron per cup of cooked broccoli.
Oats:
Start your day off right with iron-rich oats, which contain 1.7 milligrams of iron per cup of cooked oats.
Brussels sprouts:
These little green guys contain 1.2 milligrams of iron per cup of cooked Brussels sprouts.
There you have it, plant-based friends! Iron isn’t just for meat-eaters. These 15 plant-based foods are packed with iron and will keep you feeling strong and energised. So, the next time someone asks you where you get your iron, tell them to eat their spinach and try some of these delicious options instead.