What Plant-Based Foods are High in Iron?

Iron is one of the most important minerals in the human body. If you’ve transitioned to a plant-based diet, or are thinking about it, you’re probably wondering what plant-based foods are high in iron?

It’s a question a lot of people ask, and you’ll probably get asked it a lot by people curious about your style of eating.

Table of Contents

What you need to know about Iron

In this article, we’re going to look at plant-based foods high in iron so you’ll never need to look it up again. We’ll explore what iron does in your body and why it’s such an important mineral.

You’ll also learn out how much iron you need to consume, what affects the absorption of iron, and why too much iron is not necessarily a good thing.

So let’s get stuck in…..

what plant-based foods are

Why Do We Need Iron?

Iron is a component of both hemoglobin and myoglobin and is crucial to our health.

Its primary role is to facilitate the production of hemoglobin which is a protein that attaches to red blood cells and carries oxygen throughout the body.

Hemoglobin is found in our blood, and myoglobin is found in our muscles. In myoglobin, iron delivers oxygen to the working muscles.

The human body needs iron to convert food to energy and carry out the metabolic process. Each hemoglobin protein carries oxygen molecules to the tissue and then releases it to the cell and various organs in the body. It does so in order to carry out the metabolic process.

What are some of the functions of Iron?

Iron serves some vital functions 1 in the body such as:

  • transferring oxygen from the lungs to the tissues.
  • providing oxygen to muscles.
  • supporting metabolism.
  • being part of many enzyme systems.
  • Iron is a key element in the production of cellular energy.
  • plays a role in immune system functioning.
  • is involved in detoxification.
  • Iron is a key element in the mental processes surrounding learning and behavior.
  • It’s necessary for growth, development, and normal cellular functioning.
  • is required in the synthesis of some hormones and connective tissue.
  • promoting healthy pregnancies, increased energy, and better athletic performance.
  • It’s also needed to make new cells, hormones, neurotransmitters, and amino acids.

Do we need to replace Iron that’s used?

According to Brenda Davis, RD and Vesanto Melina, MS, RD, the body is continuously breaking down red blood cells and building new ones. This efficiently recycles the iron reclaimed from spent red blood cells. However, each day tiny amounts of iron are lost in cells that have been shed from our skin and from the inner lining of the intestine; these losses must be replaced from food or supplements.

While iron is a crucial mineral that’s required for many functions within our body, it’s important to note that too much iron may increase the risk of liver cancer and diabetes. So always strive to get iron from real whole foods and consult your doctor before taking any iron supplement. 2 3

Why are excessive amounts of iron harmful?

Excessive amounts of this pro-oxidant mineral in supplements are best avoided. A diet that features good plant sources of iron, combined with vitamin C rich foods, is a much better choice for long-term maintenance, once an iron deficiency has been resolved. 4

healthy food

How Do We Become Iron Deficient?

Iron is naturally present and abundant in many of the real whole foods we consume daily. Additionally, many of the packaged cereals, pasta and bread products we purchase at supermarkets are fortified with iron.

Yet despite this many of us still, become iron deficient.

Why is this?

An iron deficiency can arise for several reasons and we’ll look at some of the most common causes below

Blood loss

Menstruating women and frequent blood donors tend to be more at risk of having lower iron levels.

Blood donors

If you like to donate blood regularly, it’s a good idea to keep a check on your iron intake. Blood donations can deplete your iron stores, so ensuring you have good sources of iron in your diet will help you replenish your stores.

Low hemoglobin in this particular situation is usually only a short-lived problem. Which is typically remedied by consuming some iron-rich foods.

If you’re told that you can’t donate blood because of low hemoglobin, the Mayo Clinic suggests a trip to your doctor just to ensure everything is ok and any address any concerns.

Menstruating women

For menstruating women, Iron levels are a continuous concern. Every time you lose blood, you also lose some iron.

Women with heavy periods are at risk of iron deficiency anemia because they lose blood during menstruation. A lack of iron can lead to iron-deficiency anaemia which can be quite common in female athletes.

According to Brenda Davis, RD and Vesanti Melina, MS, RD the prevalence of iron deficiency anemia among youths and adults is estimated to be at 2-5% among females and 1-2% among males.

A lack of iron in the diet

Iron is an abundant mineral found in real whole foods. Many store-bought goods such as cereals and bread will also be fortified with iron – just check the nutritional information on the back of the package.

Over time your body can become iron deficient if you consume too little iron. Vegetarians and Vegans, or anyone that doesn’t consume meat regularly in their diet tend to be at a higher risk of developing iron-deficiency anemia.

Also, people on 100% whole food plant-based diet who typically do not consume any processed foods, such as iron-fortified cereals and pasta, depend solely on getting iron from real, whole foods can have an increased risk of iron deficiency.

What do the studies say?

Studies have shown that those following these lifestyles contain just as much iron, if not more, than diets containing meat. 5 Yet they are still at greater risk of deficiency. 6

Can you get sufficient Iron on a plant-based diet?

The simple answer is yes. Whole food plant-based diets are incredibility healthy and contain many foods that are loaded with iron.

So then why do plant-based eaters need to pay attention to their iron intake?

Plants contain iron in the form of non-heme iron. This form of iron is absorbed in a different manner than heme iron.

Therefore this simply means that when living a plant-based lifestyle having knowledge is key. You need to be aware of the iron-rich plant foods that you’re consuming daily, and how to maximise their absorption.

It is by no means a complicated process. It’s actually as simple as eating your iron-rich foods with some vitamin c rich foods. For example, combining citrus fruits and dark leafy vegetables.

green leaves

Although total iron content in a meal is an important consideration, it is crucial to appreciate the overall composition of the meal is of far greater significance for iron nutrition than the amount of total iron provided 7.

Little things like avoiding tea and coffee around mealtimes can also really help absorption.

The effects of Ascorbic Acid on Iron absorption

In studies about the effects of ascorbic acid on iron absorption, 100 milligrams of ascorbic acid increased iron absorption from a specific meal by 4.14 times.  8 9. We’ll examine maximising iron absorption in more detail later on.

Meal Composition and Iron

As overall meal composition is as important as the total iron content of a meal, it is important to promote the consumption of foods that enhance iron absorption, while limiting the consumption of foods that act as inhibitors10.

Foods that enhance absorption of iron typically contain high levels of vitamins A, vitamin C, and folic acid; this includes various fruits, vegetables, and tubers.

Phytates and Iron absorption

Phytates, found in cereal grains, tannins and other polyphenols found primarily in tea and coffee, and calcium from milk and milk products should be avoided where possible to limit the inhibition of iron absorption. It is also found in foods such as yogurt, cheese, tofu, broccoli, almonds, figs, and turnip greens for example.

Calcium and Iron absorption

Calcium can inhibit the absorption of both non-heme and heme iron. Where 50 milligrams or less of calcium has little if any effect on iron absorption, calcium in amounts of 300-600 milligrams inhibit the absorption of heme iron similarly to nonheme iron.

Sugar snap peas

What about the inability to absorb iron due to health issues?

Iron deficiency can further be caused by poor iron absorption from the diet due to health issues. 11 12 13

Some medical conditions, like having inadequate stomach acid or lack of intrinsic factor, may affect your ability to absorb iron. Furthermore, those with celiac disease, Crohn’s disease, hormone imbalance, or autoimmune diseases may also have issues in absorbing iron.

This is because iron from food is absorbed into your bloodstream from your small intestine. Some of the issues listed above can affect your ability to absorb nutrients, such as iron, from digested foods. This is also a factor for people who have had part of their small intestine removed or bypassed surgically.

IBS and Iron Absorption

Inflammatory bowel syndrome (IBS) is also a medical issue on the rise and studies have shown approximately one-third of IBS patients also suffer from recurrent anemia. 14

Iron and Pregnancy

It is not uncommon for pregnant women to experience iron deficiency anemia.

This can be attributed to the need for higher amounts of iron to help maintain a mother’s own iron stores because of the increase in blood volume. On top of this, more iron is required to be a source of hemoglobin for the growing fetus.

However, if you are experiencing symptoms, anemia can be a symptom of any of the following:

  • Iron-deficiency anemia
  • Folate-deficiency anemia
  • Vitamin B12 deficiency

It’s always safer to consult with a doctor if you’re feeling any symptoms relating to anemia.

The bottom line on iron absorption

The small intestine does not readily absorb large amounts of iron. Iron absorption also depends on a range of factors.

The source of iron and other components in your diet will have an additional affect your ability to absorb iron. So too will your gastrointestinal health, use of medications or supplements and presence of iron promoters, such as vitamin C.

These are just some of the reasons that we may suffer from insufficient levels of iron in their body. Always consult your doctor before deciding to increase your iron intake or take an iron supplement.

peppers

How much iron do I need?

A diet rich in real whole foods should provide you with all the iron you need.

The RDAs for vegetarians are 1.8 times higher than for people who eat meat. This is because heme iron from meat is more bioavailable than nonheme iron from plant-based foods, and meat, poultry, and seafood increase the absorption of nonheme iron.

The Recommended Daily Allowance (RDA) for elemental iron depends on a person’s age and sex.

RDA for IronSource: 15

What are some of the symptoms of an iron deficiency?

It’s important to note iron deficiency anemia is no more prevalent among plant-based eaters than non-plant-based eaters. However, the symptoms of an iron deficiency should be known by everyone.

Initially, iron deficiency anemia can be so mild that it goes unnoticed. But as the body becomes more deficient in iron and anemia worsens, the signs and symptoms intensify.

Signs and symptoms of an Iron deficiency may include:

  • Fatigue
  • Chest pain
  • Dizziness
  • Lightheadedness
  • Weakness
  • Pale skin
  • Hair loss
  • Fast heartbeat
  • Shortness of breath
  • Sore Muscles
  • Anxiety
  • Headache
  • Cold hands/feet
  • Inflammation or soreness of your tongue
  • Brittle nails
  • Unusual cravings for non-nutritive substances, such as ice, dirt or starch
  • Poor appetite (especially in infants and children)

We’ll look at some of these symptoms in more detail below.

cup of tea on a blanket

A detailed look at the Signs of Iron Deficiency

Fatigue

A lack of energy and tiredness is perhaps one of the more common signals for a possible iron deficiency. It’s even more noticeable when you’ve had a goods night sleep but you’re still feeling fatigued.

As discussed above, iron is used to make hemoglobin, the material in red blood cells that carry oxygen to the entire body. When you’re iron deficient your blood cells take a hit—meaning less oxygen reaches your tissues. During times when there’s this lack of oxygen, our bodies can be deprived of the important energy to fuel us during our busy day.

Not only will you feel fatigued and tired, but iron deficiency can also bring on symptoms of irritability, weakness and an inability to focus like you once did.

Shortness of breath

Less oxygen reaches different parts of your body when iron levels are low.

When the body’s oxygen level is low it will cause shortness of breath no matter how deeply you breathe. This is why when your blood cells are deprived of oxygen easy activities like walking can leave you gasping for breath.

Pale skin

When you’re deficient in iron, it is common to have a pale or washed out appearance. Due to a low iron level, your body is unable to manufacture sufficient hemoglobin. It’s the hemoglobin that gives your blood its reddish colour and your skin it’s rosy colour.

As your iron deficiency worsens your skin begins to lose it’s normal colour and becomes pale. But it’s not just your skin tone that can be affected by low iron levels. Your lips, gums, and even the bottom of your eyelids can become less red.

Brittle nails

If your nails look yellow, fragile and brittle it may be a possible sign that you’re deficient in iron. Along with brittle nails, a concave or spoon-shaped depression in the nails can indicate an insufficient iron level in the body.

Hair loss

Iron deficiency is just one of the possible causes of hair loss. A low iron level sends your body into survival mode. During which it channels oxygen to support vital functions as opposed to less important functions like hair growth. This is especially true when this deficiency progresses into iron deficiency anemia since it can lead to hair loss in both men and women.

Again, due to the bodies lack of sufficient levels of oxygen, your body will supply this oxygen to support the most vital functions of the body which generally does not include keeping the hair healthy, strong and intact. Not only is hair loss possible, but the overall look of your hair can decrease while becoming brittle and weak.

what plant-based foods are

Headaches

Having frequent headaches can also be another symptom of low iron status. When you’re deficient in iron, your body will work to prioritize getting important oxygen to your brain, before distributing to the rest of your bodily tissues. This lack of oxygen can cause arteries in the brain to swell, resulting in unwanted headaches and pain.

Sore muscles

When you don’t have enough iron your muscles are unable to recover properly. If your regular morning jog is causing you more pain than usual you may be iron deficient.

Anxiety

Decreased oxygen levels in the body, along with low levels of iron, can negatively affect your nervous system and increase anxiety. On top of this, low iron levels can cause your heart to race, which can increase feelings of fight and flight. These anxious feelings can come on even when there is nothing particularly to cause you increased anxiousness or stress.

bowl of sliced fruit with a bar of dark chocolate

Can you get too much iron?

If you believe you might be suffering from an iron deficiency, even a small one, your first port of call should be a visit with your doctor. Here you can have simple tests done if needed and discuss whether iron supplements should be part of your diet.

This is because Iron is one mineral where taking too much can have detrimental effects on your body.

Too much of a good thing…

For example, taking too much iron at one time can lead to nausea, vomiting, and stomach pain. In extreme cases, iron overdoses can cause organ failure, internal bleeding, coma, seizure, and even death.

The symptoms of an iron deficiency are shared with some other common issues, which is why it’s important to consult your doctor.

It’s always recommended to achieve your optimal iron intake through diet, rather than supplements. In this way, not only are you minimizing the risks, you’re benefiting from all the other nutrients in the food as well.

Heme and Non-heme Iron

There are two different types of iron: heme and non-heme.

Plants and iron-fortified foods contain non-heme iron only, whereas meat, seafood, and poultry contain both heme and non-heme iron16 Plant-based sources of iron include beans, nuts, soy, vegetables, and fortified grains.

Non-heme and heme iron is absorbed via different pathways.

Heme iron is more easily absorbed by the body. Non-heme iron, on the other hand, requires that the body take multiple steps to absorb it and generally absorbs a lower percentage of iron. 

Is there a difference in the bioavailability of heme and non-heme iron?

The bioavailability of heme iron from animal sources can be up to 40%. Non-heme iron from plant-based sources, however, has a bioavailability of between 2 and 20%.17 For this reason, the RDA for vegetarians is 1.8 times higher than for those who eat meat to make up for the lower absorption level from plant-based foods. 18

Is non-heme iron inferior to heme iron?

Despite there being a bioavailability difference between heme and non-heme iron, this does not mean that non-heme is an inferior form of iron.

According to Brenda Davis, RD and Vesanti Melina, MS, RD relying on non-heme iron actually provide the body with more control over iron absorption efficiency. It does so by allowing the body to alter uptakes of iron as needed.

Let’s look at an example

If our stores of iron are low, the body will absorb more iron from plant foods; likewise, if stores are high, the intestines can absorb a lower percentage of non-heme iron. However, we still need to keep in mind the importance of food combination and preparation factors.

The heme form of iron found in meat and blood tends to be more readily absorbed- even when the body doesn’t need any iron. Once the iron has been absorbed, the body has limited mechanisms for ridding itself of any excess.

Because iron is a pro-oxidant, too much in the body may damage DNA and other molecules.

What does the research say?

New research also indicates that high iron intakes and a burden of excess iron in the body have been associated with Alzheimer’s and Parkinson’s diseases, arthritis, type 2 diabetes, cardiovascular disease, and colorectal and other cancers19.  To avoid iron overload, consuming the non-heme form found in plants is recommended.

plate of mixed fruit with cereal and a mug of coffee

Iron on a Whole Food Plant-based diet

Those following a whole food plant-based diet, or a vegan diet, tend to actually consume more iron than those following the more western style of eating. Research has shown vegans have average iron intakes that are similar than those of non-vegetarian and higher than the RDA. Studies have shown vegan women in the US have an average intake of around 22-23 mg iron daily.

However non-heme iron is not absorbed as easily, especially where there is a high level of phytates or other inhibitors in the diet. Therefore the recommended daily intake of iron is 1.8 times higher for those who do not eat meat.

Tips to Improve Iron absorption

To improve iron absorption, Brenda Davis provides the following tips:

Eat vitamin C-rich foods:

Consuming 50 mg of Vitamin C with iron-rich foods can boost absorption 3 – 6 times. This is because iron is converted from a ferric form to a more readily absorbed ferrous form. The citric acid in citrus fruits also enhances iron absorption. The beta-carotene in yellow, red, and orange foods also aids iron absorption. 20 21

Avoid coffee and tea with meals:

Tannins in tea can reduce iron absorption by 50-90 %.22 She suggests avoid drinking tea with your meals and wait at least an hour or 2 afterwards until you have a cup. Also cocoa and red wine reduce iron absorption.

Soak, sprout and ferment:

Phytates, which are naturally found in plant foods, can reduce mineral availability. Soaking, sprouting, yeasting, and fermenting grains and legumes can improve iron absorption by lowering the number of phytates. It also improves the absorption of the other minerals.  23

Use a cast iron pan:

Foods prepared in a cast iron pan tend to provide two to three times more iron as those prepared in non-iron cookware.  24

Eat Iron-rich food:

Legumes such as lentils, black beans, lima beans, chickpeas and soybeans. Beans and lentils typical provide around 3-6mg of iron per 1 cup.

Whole-grains and pseudo-grains such as amaranth, quinoa, Kamut, spelt, and fortified grains.

Seeds and nuts such as cashews, pine nuts, almonds and brazil nuts.

Vegetables such as mushrooms, peas, string beans and green leafy vegetables.

Fruits such as avocado, prune juice and dried fruit.

Blackstrap molasses

 

All menstruating women should increase their absorption by combining foods rich in Iron and vitamin C in the same meals. Always check with your doctor, or registered dietician, before adding an iron supplement to your diet.

three small serving bowls with nuts and fruit

Vitamin C and cooking methods to maximise Iron absorption

The percentage of non-heme iron absorbed from plant foods varies. The amount absorbed depends on variables such as food preparation methods, the body’s needs, as well as the food and beverage combinations eaten.

Brenda suggests consuming vitamin-C-rich foods alongside non-heme sources of iron can dramatically increase iron absorption. Consuming 150 ml of orange juice containing 75 mg of vitamin C has been shown to increase the absorption of iron from foods eaten at the same time by a factor of four. Other studies show 50mg of vitamin C to enhance iron absorption sixfold.

Food High in Vitamin C

Eating 3/4 cup (185 ml) of any of the following provides 50 mg of vitamin C:

  • broccoli
  • brussels sprouts
  • cauliflower
  • collard greens
  • bell peppers
  • snow peas
  • cantaloupes
  • citrus fruits and juices
  • guavas
  • papayas
  • strawberries
  • kiwi
  • 1/4 cup sweet red bell pepper

Cooking Tips

  • Vegetables remain about 85% of their vitamin C when microwaved
  • 70% when steamed
  • 50% when boiled
  • A large baked potato retains 30 mg of vitamin C after baking

Brenda further states that losses will vary with cooking time and temperature. Onions and garlic can increase the availability of iron and zinc from grains and legumes by up to 50%. 25

Foods High in Iron

The following is a list of options when looking to consume iron in plant-based foods. Here you’ll find the amount of iron available per serving. Keep in mind the combination and preparation methods mentioned above and start thinking about the delicious meals you can prepare using the ingredients below.

Legumes

Lentils, cooked 1/2 cup 3.5mg

Pea sprouts, raw 1 cup 2.9mg

Soybeans, cooked 1/2 cup 4.7mg

Tempeh, cooked 1/2 cup 2.4mg

Black turtle beans, cooked 1/2 cup 2.8mg

White beans, cooked 1/2 cup 3.5mg

Soy milk, fortified 1/2 cup .5 – 1.0mg

Peanuts 1/4 cup 1.7mg

Adzuki beans, cooked 1/2 cup 2.4mg

Black-eyed peas, cooked 1/2 cup 2.3mg

Chickpeas, cooked 1/2 cup 2.5mg

Edamame, cooked 1/2 cup 1.8mg

Great northern beans, cooked 1/2 cup 2mg

Kidney beans, cooked 1/2 cup 2.1mg

Lentil sprouts, raw 1 cup 2.6mg

Navy beans, cooked 1/2 cup 2.3mg

Peanut butter 30ml .6mg

Split peas, cooked 1/2 cup 1.3mg

Pinto beans 1/2 cup 1.9mg

Whole Grains

Amaranth cooked 1/2 cup 2.6mg

Wheat sprout, raw 1 cup 2.4mg

Kamut cooked 1/2 cup 1.8mg

Rye Bread,  slice 30g 0.7mg

Whole-wheat bread slice, 30g 0.7mg

Quinoa, cooked 1/2 cup 1.4mg

Spelt, cooked 1/2 cup 1.7mg

Pearl barley, cooked 1/2 cup 1.1mg

Buckwheat groats, kasha, cooked 1/2 cup 0.7mg

Whole Wheat pasta/spaghetti, cooked 1/2 cup 0.8mg

Millet cooked 1/2 cup 0.6mg

Oatmeal, cooked 1/2 cup 1.1mg

Brown rice, cooked 1/2 cup 0.4mg

Wild rice, cooked 1/2 cup 0.5mg

Sweets and Oils

Dark chocolate, 45-59% cacao 60g 4.8mg

Molasses 15ml 0.9mg

Olive oil 15ml 0.1mg

Dark chocolate, 70-85% cacao 60g 7.1mg

Nuts and Seeds

Sesame tahini 30ml 1.4mg

Almond butter 30ml 1.1mg

Brazil nuts 1/4 cup 0.9mg

Cashew butter 30ml 1.6mg

Chia seeds 1/4 cup 3.3mg

Flaxseeds ground 1/4 cup 3.2mg

Hemp seeds 1/4 cup 4.9mg

Almonds 1/4 cup 1.4mg

Cashews, roasted 60 ml 2.1mg

Hazelnuts 1/4 cup 1.6mg

Pine nuts 1/4 cup 1.9mg

Sunflower seeds butter 30ml 1.3mg

Sesame seeds, whole 1/4 cup 5.3mg

Pistachio nuts 1/4 cup 1.2mg

Poppy seeds 1/4 cup 3.3mg

Pumpkin seeds 1/4 cup 2.9mg

Walnuts, English 1/4 cup 0.9mg

Sesame seeds, hulled 1/4 cup 2.4mg

Sunflower seeds, hulled 1/4 cup 1.9mg

Fruit

Apple medium 0.2mg

Apricots dried 1/4 cup 0.9mg

Banana medium 0.3mg

Blueberries 1/2 cup 0.2mg

Cantaloupe 1/2 cup 0.2mg

Coconut dried 1/4 cup 0.8mg

Figs dried 1/4 cup 0.8mg

Grapefruit juice 1/2 cup 0.3mg

Guava 1/2 c 0.2mg

Honeydew melon 1/2 c 0.2mg

Kiwi medium 0.2mg

Loganberries, frozen 1/2 cup 0.5mg

Mango medium 0.5mg

Grapes 1/2 cup 0.1mg

Orange medium 0.1mg

Papaya cubed 1/2 c 0.2mg

Peach medium 0.4mg

Pear medium 0.3mg

Pineapple, diced 1/2 cup 0.2mg

Plum 1/2 cup 0.2mg

Prunes 1/4 cup 0.4mg

Orange juice 1/2 c 0.3mg

Raisins, seedless 1/4 cup 0.8mg

Raspberries 1/2 cup 0.4mg

Strawberries, whole 1/2 cup 0.3mg

Watermelon 1/2 cup 0.2mg

Vegetables

Arugula, raw chopped 1cup 0.3mg

Asparagus, cooked 1/2 cup 0.9mg

Avocado, all varieties medium 1.1mg

Basil, fresh, chopped 1 cup 1.4mg

Beans, green/yellow, raw 1 cup 0.6mg

Beat greens, raw 1 cup 1mg

Broccoli, cooked 1/2 cup 0.6mg

Beets sliced 1/2 cup 0.6mg

Bok choy, cooked 1/2 cup 0.9mg

Brussel sprouts, cooked 1/2 cup 1mg

Avocado, all varieties, pureed 1/2 cup 0.7mg

Cabbage, green, raw 1 cup 0.4mg

Carrots, chopped, raw 1 cup 0.2mg

Cauliflower, cooked 1/2 cup 0.2mg

Cucumber, peeled, sliced raw 1/2 cup 0.3mg

Dandelion greens, raw 1 cup 1.8mg

Jerusalem artichoke, raw 1/2 cup 2.7mg

Kale, raw 1 cup 1.2mg

Kelp, chopped, raw 1/2 cup 1.2mg

Leeks, chopped, raw 1/2 cup 1mg

Lettuce, raw, butterhead 1 cup 0.7mg

Cabbage, red, raw 1/2 c 0.7mg

Carrot juice 1/2 cup 0.6mg

Romaine Lettuce, raw, chopped 1 cup 0.5mg

Mushrooms 1/2 cup 0.2mg

Mustard greens 1 cup 0.9mg

Olives, black, canned 1/2 cup 2.3mg

Green Onions, chopped raw 1/2 cup 0.8mg

Onions, red/yellow/white, raw 1/2 cup 0.2mg

Parsley, raw 1 cup 4mg

Parsnips, cooked 1/2 cup 0.5mg

Peas, cooked 1/2 cup 1.3mg

Bell pepper, green/red chopped raw 1/2 cup 0.3mg

Peppers, hot green chile 1/2 cup 1mg

Potato, baked medium 1.9mg

Radishes, sliced, raw 1/2 cup 0.2mg

Spirulina seaweed, dried 15ml 2mg

Snow pea pods, raw 1/2 cup 0.7mg

Spinach, chopped, raw 1 cup 0.9mg

Red Peppers, hot chile 1/2 cup 0.8mg

Squash, all varieties summer, cooked 1/2 cup 0.4mg

Tomato, chopped, raw 1/2 cup 0.3mg

Butternut squash, baked 1/2 cup 0.6mg

Sweet potato, cooked 1/2 cup 1.2mg

Roma tomato, raw medium 0.2mg

Sun-dried tomato, 1/4 cup 1.3mg

Turnip cooked 1/2 cup 0.2mg

 

Yam, cooked 1/2 cup 0.7mg

Zucchini, chopped 1/2 cup 0.2mg

Plant based foods high in ironConclusion

As you can see there’s plenty of plant foods full of iron.

Hope you found the article useful. If so, let me know in the comments below.


You may also enjoy reading:

Why Is Fiber Important?

Whole Food Plant-based Diet Food List and Tips To Help You Succeed

How To Lose Weight Naturally At Home Remedy – 15 Actionable Tips

Plant-based Diet Grocery List

High Fiber Fruit – Why You Need More In your Diet


 

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