14 Vegetarian Foods That Have More Iron Than Meat!

Most of the vegetarian and vegans have serious concern and that is iron deficiency. You may not believe it, but some foods have iron much more than meat.


The National Institutes of Health recommend intake of 8-27mg of iron daily for adults. However, pregnant and breastfeeding mothers should take more than this dose.

Here is a list of products that are full of iron and have great taste:

1. Spinach

The green leafy vegetables and spinach are packed with high amount of iron. In comparison, three cups of spinach have approximately 18 mg of iron, much more than an eight-ounce steak. In order to increase the iron intake have a fresh spinach salad.

2. Broccoli

This vegetable is full with vitamins and minerals especially iron. It has vitamin K, magnesium and vitamin C which is crucial for absorbing the iron in our body.


One cup of lentils has more iron than any steak. Lentils contain potassium, fiber, protein and you can add them in any soup or salad for richer flavor.


In 3 cups of kale there is 3.6 mg of iron, which makes it an amazing food for the ones suffering from fatigue and anemia. Some cannot bare the taste of its raw version that is why Three cups of kale will they add kale in burgers, soups and sautéed specialties.

5.Bok Choy

The so called Chinese cabbage is rich in vitamin A, and one cup of it contains 1.8 mg of iron. The best option for cooking the Bok Choy is sautéing or steam-cooking.

6.Baked potato

A large potato has in its consistency three times more than 3 ounce chicken steak. You can combine with steamed broccoli, melted cheese and Greek yogurt.

7.Sesame seeds

These tiny seeds are a great ingredient for your sauces,salads, salad dressings and salsa. Just a tablespoon of sesame seeds has 1.3 mg of iron.


They are an excellent choice for the vegetarians since they contain a lot of iron and protein. Only a quarter cup of cashews has 2g of iron, a surprising fact.


Soybeans contain 8-9 g of iron and they are on the list of 20 vegetarian foods that are full with protein. Bare in mind that you should use organic products and stay away from the GMO.


Only a cup of chickpeas has 4.7 mg of iron and it can be combined with tomatoes, cucumber or feta. You can even roast then with a drizzle of olive oil.

11.Dark chocolate

We all are familiar with the benefits of dark chocolate, namely, it can improve skin complexion. However, it can also treat anxiety because of its 2-3 mg of iron in an ounce.

12.Swiss Chard

It contains omega-three fatty acids, vitamin C, K and A and foliates. In a cup of Swiss chard there is 4 mg of iron.


Tofu can be added in many recipes and just half a cup offers 3mg of iron. Enjoy its benefits and make sure it is fresh.

14.Kidney beans

They are great substitute for meat and a cup of them have 3-4 mg of iron. You can add to vegetarian chili or in some Mexican food.




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