15 Plant-Based Foods That Contain Iron

In the United States, cereals have been fortified with extra nutrients since 1941, when iron and a handful of vitamins were added to the breakfast food to boost the general population’s nutrient stores, research points out. To this day, breakfast cereal can be an important (and convenient) source of iron in the American diet.

When you purchase breakfast cereal, be sure to read labels to identify an option that’s high in iron. Some, such as Total, contain up to an entire day’s value in a single serving, as the U.S. Department of Agriculture (USDA) notes. “See if your cereal contains 20 percent or more of the daily value. This means that it’s an excellent source of iron,” says plant-based dietitian Haley Bishoff, RDN, of Rutsu Nutrition, who’s based in Las Vegas, Nevada.

If you’re not familiar with tempeh, now may be the time to get to know this soy-based food for its numerous nutrients. “Tempeh is a plant-based protein source made from fermented soybeans. Not only is tempeh high in protein, but it is also an excellent source of pre- and probiotics, calcium, and iron,” says Amy Brownstein, RDN, owner of Nutrition Digested in Oakland, California. According to the USDA, a 3-ounce (oz) serving of tempeh provides 20 grams (g) of protein and some iron, at 1.4 mg. “The fermentation process for making tempeh breaks down phytic acid, which helps improve iron and nutrient absorption from tempeh.”

Brownstein says the keys to tasty tempeh are properly marinating and roasting it. “The best way to try tempeh is to slice it thin, marinate in your favorite sauce, and bake in the oven at 400 degrees F for about 25 minutes, flipping the pieces once halfway through. Tempeh has a bland but distinct taste, so be sure to marinate the tempeh for at least 15 minutes so it has time to soak up the flavors of the marinade.”

Want to load up on protein and iron in one go? Look to white beans. One cup of the cooked legumes — which, by definition, are fruits of plants in the pea family Fabaceae — not only contains 17.4 g of plant-based protein, but also provides 6.6 mg of iron, per the USDA, making them an excellent source. Try white beans in stews or soups with other iron-rich plants like kale and spinach.

Red kidney beans come in right behind white beans for their iron content (5.2 mg per cup, making them an excellent source, the USDA notes). And because these legumes are an inexpensive, high-fiber, plant-based protein, it’s hard to go wrong grabbing a can off the grocery store shelf. (Opt for low- or no-sodium varieties whenever possible.) For an iron-packed dinner on a fall or winter evening, a vegetarian chili with a red kidney bean base might hit the spot.

“In general, black-eyed peas are a great plant-based food source, as they are high in protein and fiber, and contain no saturated fat — all factors that contribute to overall health and reduced risk of chronic diseases, such as cardiovascular disease or type 2 diabetes,” says Brownstein. You can add high iron to that impressive nutrient profile. Black-eyed peas, another legume, are high in iron with 7.2 mg per ½ cup, as the USDA points out. (You’ll find 10 g of fiber in the same serving size.)

“Some simple ways to prepare black-eyed peas would be to add them to salads, mix with rice and vegetables, or create a bean salad,” Brownstein suggests. “Remember to include a source of vitamin C (like red bell peppers or lemon juice) for improved absorption [of iron].”

Sensing a bean theme? Like their magical fruit counterparts, chickpeas are another legume high in iron, with 4.7 mg per cup, per the USDA. Katz says chickpeas are one of his personal favorites. “They are versatile, fitting into a wide variety of recipes, cuisines, and cooking approaches, generally inexpensive, and mild in flavor. What’s not to love?”

You can always blend chickpeas into a homemade hummus, but other creative cooking options include roasting them with salt and pepper for a crunchy snack, sprinkling them atop cooked sweet potatoes for extra protein, or mashing them for the filling of a vegetarian wrap.

Last but not least of the legumes to try for an iron boost: lentils. Once considered peasant food, these humble plants have come a long way in popularity due to their high protein, fiber, and polyphenol content, as research notes they contain. Black (8 mg of iron per ½ cup) and red lentils (7.1 mg of iron per ½ cup) are some of the best choices for iron, with both being excellent sources, according to the USDA.

Lentils serve as a starter for creamy stews, a hearty filling for tacos, and even a plant-based alternative to ground beef in many meatball recipes.

Blackstrap molasses has long been praised for its high iron content (4 mg in a single tablespoon, per the USDA), but many people aren’t quite sure how to cook with this more bitter version of the traditional sweetener. It’s best not to substitute blackstrap molasses for the regular kind because of its different sweetness level. Instead, look for recipes for gingersnaps, oatmeal, or baked beans that specifically call for the iron-rich blackstrap variety to enjoy this type of molasses and take advantage of its iron content.

“Cashews are a plant-based powerhouse,” says Brownstein. “They provide many essential minerals, including magnesium, zinc, and copper.” You can also expect to take in some iron, 1.7 mg, in each 1-oz serving of raw cashews, according to the USDA.

There’s no shortage of ways to enjoy these creamy nuts at breakfast, lunch, and dinner. Stir some into your morning oatmeal, toss a few into a salad, or use them as a crunchy topping for tofu steaks. “You can also create your own vegan cheese by blending cashews until they're coarse and combining with garlic powder, a dash of turmeric, and nutritional yeast,” Brownstein suggests.

Fluffy, nutty, and chewy, quinoa makes a tasty base for grain salads, casseroles, stuffed peppers, and more. (You can even make a quinoa porridge if you’re tired of your morning oatmeal!) And when you whip up any of these dishes, you’ll add protein, calcium, fiber, and plenty of iron to your daily intake. Quinoa can be a good source of iron, with 2.8 mg per cup, per the USDA.

When you’re craving dried fruit, consider dried peaches. A ¼-cup serving of the chewy snacks contains some iron — 1.6 mg to be exact — according to the USDA. “You can add dried peaches to mixed nuts, making a high iron plant-based trail mix,” Bishoff suggests. “Nuts are naturally high in iron as well, so this snack alone can give you up to 25 percent of your daily iron needs.”

Apricots are in season from early May to July, but when you purchase them dried, you can enjoy them any time of year. While you do, you’ll reap a small iron boost — a ¼-cup serving provides some iron, 1.1 mg, according to the USDA. Shake dried apricots into your favorite baked goods or use them as a sweet-tart topping for oatmeal.

“Just 1 oz of pumpkin seeds packs around 2.3 mg of iron,” Bishoff points out, and as USDA data notes. That makes them a good source of the nutrient. And the crunchy seeds come with other potential benefits, too. “Not only do pumpkin seeds contain heart healthy omega-3 fatty acids, but they are a good source of plant-based protein,” she notes.

Pumpkin seeds can add interesting flavor and texture to your salad when used as a topping (opt for spinach as a base green for even more iron). “[Pumpkin seeds] can also be roasted in the oven with olive oil and seasonings for a crunchy and savory snack,” says Bishoff. Remember, too, that they may be labeled as “pepitas,” depending on where you shop.

There’s a reason spinach is touted as one of the healthiest foods around. Bishoff says it’s among the most nutrient-dense leafy greens. “Dark green leafy vegetables like spinach can be a staple source of plant-based calcium, and spinach is rich in iron and potassium.” Cooking spinach elevates its iron content even further. While 1 cup of raw spinach provides some iron (about 1 mg per cup), the same portion of cooked spinach offers an excellent source of the nutrient: 6.43 mg, as the USDA notes.

“One of the easiest ways to add spinach into your meals is by using spinach as the base of your salads instead of lettuce,” says Bishoff. “If you’d rather drink your fruits and veggies, add a large handful of spinach to a fruit smoothie to get a little extra boost of nutrition and fiber.”

Much like its leafy-green cousins, kale is a source of plant-based iron. And like spinach, cooking this curly green brings out its iron content to a significant degree. Whereas 1 cup of raw kale has less than 1 mg of iron, cooking this leafy green can bring it closer to 1 mg per cup. Sauté kale with olive oil, white beans, and fresh garlic for a dynamic dish full of iron (and free of animal products).