Iron is an essential mineral that helps your body produce healthy red blood cells, transport oxygen, and support energy metabolism. Getting too little iron may lead to fatigue, weakness, poor concentration, and, over time, iron deficiency anemia.
While many people associate iron with red meat, plenty of vegetarian foods are naturally rich in this important nutrient.
Legumes, soy foods, whole grains, leafy greens, nuts, and seeds can all help increase your iron intake. Pairing these foods with vitamin C-rich foods may also improve iron absorption.
In this article, you’ll discover the best vegetarian foods high in iron and how much iron they provide.
Types of Iron
Iron is found in two forms in food:
Heme Iron: Found only in animal-based foods and absorbed more efficiently by the body.
Non-Heme Iron: Found in plant foods such as beans, lentils, vegetables, grains, nuts, and seeds. Although it’s absorbed less efficiently, combining it with vitamin C-rich foods can improve absorption.
Since vegetarian diets rely entirely on non-heme iron, eating a variety of iron-rich plant foods throughout the day can help you meet your daily needs.
How Much Iron Do You Need Each Day?
According to the National Institutes of Health (NIH) Office of Dietary Supplements, iron requirements vary depending on age, sex, and life stage.
- Men: 8 mg/day
- Women (19–50 years): 18 mg/day
- Women (51+ years): 8 mg/day
- Pregnant women: 27 mg/day
- Breastfeeding women: 9 mg/day
Vegetarians may need up to 1.8 times more dietary iron than people who eat meat because non-heme iron is less readily absorbed.
The iron amounts and % Daily Value (DV) in this article are based on the FDA Daily Value of 18 mg, which is used on U.S. Nutrition Facts labels.
Best Vegetarian and Vegan Foods High in Iron
The following vegetarian foods are among the richest plant-based sources of iron and can help you meet your daily requirements as part of a balanced diet.
1. Lentils
Lentils are one of the best vegetarian sources of iron and are a staple in many healthy diets.
A single cup (198 g) of cooked lentils provides about 6.6 mg of iron, covering 37% of the Daily Value.
Besides iron, lentils are packed with plant protein, fiber, folate, potassium, and other essential nutrients. Their high fiber content may also support heart health, digestive health, and healthy blood sugar levels.
Pair lentils with tomatoes, lemon juice, or bell peppers to help your body absorb more iron.
2. White Beans
Providing around 6.6 mg of iron per cooked cup (179 g), white beans are another excellent addition to an iron-rich vegetarian diet.
That’s about 37% of your daily iron needs.
Besides iron, they’re rich in fiber, plant protein, folate, magnesium, and potassium, making them a nutritious choice for soups, salads, stews, and grain bowls.
3. Chickpeas
Chickpeas make it easy to boost your iron intake, offering approximately 4.7 mg of iron in every cooked cup (164 g).
That contributes around 26% of the recommended Daily Value.
They’re also an excellent source of fiber, protein, folate, and manganese.
Enjoy chickpeas in hummus, curries, soups, salads, or roasted as a crunchy snack.
4. Kidney Beans
Kidney beans, particularly red varieties, are a good source of plant-based iron.
One cup (177 g) of cooked kidney beans provides around 5.2 mg of iron, accounting for nearly 29% of your daily iron requirement.
In addition to iron, kidney beans provide plenty of fiber, plant protein, folate, potassium, and antioxidants.
They’re a delicious addition to chili, tacos, soups, and rice dishes.
5. Black Beans
Black beans are another nutritious legume, packing around 3.6 mg of iron per cooked cup (172 g).
That’s roughly one-fifth of the recommended daily amount.
Rich in plant protein, fiber, folate, magnesium, and potassium, black beans help create satisfying meals that support digestive and heart health.
Pair them with tomatoes, bell peppers, or fresh lime juice to improve iron absorption.
6. Soybeans
Among plant foods, soybeans are one of the richest sources of iron.
Just one cooked cup (172 g) provides 8.8 mg, enough to cover nearly half of your daily iron needs.
Soybeans also supply complete plant protein, calcium, magnesium, potassium, and several B vitamins, making them one of the most nutrient-dense legumes available.
Enjoy them boiled, roasted, or added to salads and stir-fries.
7. Edamame
Edamame, or young green soybeans, are a nutritious plant food that provides both complete protein and iron.
One cooked cup (160 g) contains around 3.5 mg of iron. That’s 19% of the Daily Value.
They’re also rich in fiber, folate, vitamin K, and magnesium. Enjoy edamame as a snack or add it to soups, grain bowls, salads, and stir-fries.
8. Tofu
Tofu is one of the easiest ways to increase iron intake on a vegetarian diet.
A 100-gram serving delivers approximately 5.4 mg of iron, providing about 30% of your daily iron requirement.
It also provides high-quality protein, calcium, selenium, and magnesium.
Thanks to its mild flavor, tofu works well in stir-fries, curries, soups, sandwiches, and salads.
9. Tempeh
If you’re looking for a protein-rich meat alternative, tempeh is a smart choice.
Each 100-gram serving contains around 2.1 mg of iron, contributing around 12% of the Daily Value.
As a fermented soybean product, tempeh also provides fiber, manganese, phosphorus, and beneficial compounds that may support gut health.
Its firm texture makes it perfect for grain bowls, stir-fries, and sandwiches.
10. Spinach
Few leafy greens are as well known for their iron content as spinach.
A single cooked cup (180 g) supplies 6.43 mg of iron, meeting approximately 36% of your daily iron needs.
Spinach is also rich in folate, vitamins A and K, magnesium, and antioxidants.
Since it contains oxalates that can reduce iron absorption, pairing it with vitamin C-rich foods like tomatoes or citrus fruits can help your body absorb more iron.
11. Swiss Chard
Swiss chard is another leafy green that deserves a place on your plate, with one cooked cup (175 g) supplying nearly 4 mg of iron.
That’s enough to cover about 22% of your daily iron needs.
It’s also packed with vitamins A, C, and K, along with magnesium and potassium that support heart and bone health.
Enjoy Swiss chard sautéed, steamed, or added to soups and pasta dishes.
12. Pumpkin Seeds
Don’t let their size fool you—a 30-g serving of pumpkin seeds packs around 2.5 mg of iron, which is 14% of the daily recommended value.
These crunchy seeds also provide healthy fats, magnesium, zinc, and plant protein.
Sprinkle them over oatmeal, yogurt, salads, or enjoy them as a snack.
13. Sesame Seeds
Sesame seeds may be tiny, but they’re surprisingly rich in iron.
Two tablespoons (18 g) provide around 2.62 mg of iron, meeting nearly 15% of the DV.
They also provide calcium, copper, healthy fats, and antioxidants.
Enjoy them sprinkled over meals or blended into tahini for dips and dressings.
14. Hemp Seeds
Hemp seeds offer more than just healthy fats—they’re also a good source of iron.
Three tablespoons (30 g) contain about 2.4 mg of iron, supplying nearly 13% of the Daily Value.
In addition, they provide complete plant protein, magnesium, zinc, phosphorus, and heart-healthy omega-3 and omega-6 fatty acids.
Enjoy them sprinkled over cereals, yogurt, salads, or blended into smoothies.
15. Quinoa
Quinoa is much more than a gluten-free grain.
Each cooked cup (185 g) delivers about 2.8 mg of iron, enough to provide roughly 16% of your daily iron needs.
Unlike many grains, quinoa is also a complete protein and supplies fiber, magnesium, phosphorus, and antioxidants.
Use it as the base for salads, grain bowls, or hearty soups.
16. Amaranth
Amaranth is one of the most iron-rich whole grains.
Cooked amaranth provides approximately 5.2 mg of iron per cup (246 g), covering about 29% of the DV.
It’s also rich in protein, fiber, magnesium, phosphorus, and manganese.
Its mild, nutty flavor makes it a versatile addition to porridge, soups, salads, and side dishes..
17. Oats
Starting your morning with oats can help increase your iron intake.
One cooked cup (234 g) contains 2.11 mg of iron, contributing up to 12% of your daily iron goal.
Oats also provide beta-glucan, a soluble fiber known to support heart health and healthy cholesterol levels.
Pair them with berries or kiwi to help improve iron absorption.
18. Fortified Breakfast Cereals
Fortified breakfast cereals are one of the simplest ways to boost your iron intake.
Depending on the brand, a single serving can provide up to 18 mg of iron, enough to meet 100% of the Daily Value.
Many varieties are also fortified with B vitamins and other essential nutrients.
Choose options that are high in fiber and lower in added sugar for the greatest health benefits.
19. Cashews
Cashews are one of the better nut sources of iron, with a 1-ounce (28 g) serving providing approximately 1.9 mg.
That supplies about 11% of the recommended daily amount.
They’re also rich in healthy unsaturated fats, plant protein, copper, magnesium, and zinc.
Enjoy cashews on their own, in trail mix, or blended into creamy sauces and spreads.
20. Dark Chocolate
If you’re looking for a sweet way to add more iron to your diet, dark chocolate is worth considering.
A 1-ounce (28 g) serving of dark chocolate (70–85% cocoa) delivers about 3.4 mg of iron, enough to meet 19% of your daily iron needs.
It’s also rich in magnesium, copper, fiber, and antioxidant compounds called flavonoids that support heart health.
Enjoy dark chocolate in moderation as part of a balanced diet.
21. Mulberries
Mulberries are a good source of iron and can be a nutritious addition to a vegetarian diet.
One cup (140 g) of fresh mulberries provides about 2.6 mg of iron, meeting approximately 14% of the DV.
They are also naturally rich in vitamin C, which can help improve the absorption of the non-heme iron they contain.
Enjoy mulberries fresh, dried, or added to yogurt, oatmeal, smoothies, or salads for an easy iron boost.
Are Vegetarian Foods High in Iron Also Vegan?
Most of the foods in this guide are naturally vegan, including lentils, beans, tofu, soybeans, quinoa, spinach, pumpkin seeds, oats, and fortified cereals. However, vegetarian diets may also include eggs and dairy products, which are not vegan.
While eggs and dairy contain some iron, they generally provide much less than many plant-based foods.
Eggs
- 2 large eggs (100 g): 1.19 mg iron (about 7% DV)
Eggs can contribute to your daily iron intake, but they aren’t considered a high-iron food.
Whole Milk
- 1 cup (244 g): 0 mg iron
Milk is a good source of calcium and protein but contains very little to no iron.
How to Improve Iron Absorption
Because plant foods contain non-heme iron, a few simple strategies can help your body absorb more of it.
Pair Iron-Rich Foods with Vitamin C
Vitamin C significantly increases the absorption of non-heme iron.
Good sources include:
- Oranges
- Strawberries
- Kiwi
- Guava
- Tomatoes
- Bell peppers
- Broccoli
- Lemon juice
For example, pair lentils with tomatoes, spinach with citrus fruits, or chickpeas with bell peppers.
Avoid Tea and Coffee with Meals
Tea and coffee contain natural compounds called polyphenols that can reduce iron absorption.
If possible, drink them at least one to two hours before or after meals.
Cook in Cast-Iron Cookware
Cooking acidic foods like tomato-based sauces in cast-iron cookware may increase the iron content of your meals.
Eat Iron-Rich Foods Throughout the Day
Instead of relying on one meal, include iron-rich foods at breakfast, lunch, dinner, and snacks to help meet your daily needs.
Who May Need More Iron?
Although most healthy adults can meet their iron needs through a balanced diet, some groups are more likely to require additional iron.
Women of reproductive age: Monthly menstrual blood loss increases iron requirements.
Pregnant women: Iron needs rise significantly to support the developing baby and increased blood volume.
Vegetarians and vegans: Because plant foods contain non-heme iron, they may need a higher dietary intake.
Frequent blood donors: Regular blood donation removes iron from the body and can reduce iron stores over time.
Athletes: Intense physical activity may increase iron requirements due to greater red blood cell turnover and iron losses.
Final Thoughts
A well-planned vegetarian diet can provide plenty of iron through foods such as legumes, soy foods, whole grains, seeds, leafy greens, and fortified cereals.
To maximize iron absorption, pair these foods with vitamin C-rich fruits and vegetables whenever possible.
If you think you may have iron deficiency, talk to a healthcare provider for proper testing and treatment.