13 Vegetarian Foods That Have More Iron Than Meat

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Whether you are a vegetarian, or you are going to be, or you simple don’t love the idea of meat, these foods will bring you many health benefits and lots of iron!

There are plenty of non-meat options that contain the same amount of iron, or more, than meat.


Spinach provides plenty of iron. Three cups of spinach contain about 18 mg of iron! You can meet your daily RDA of iron with just one hearty spinach salad.


Broccoli full of iron and other key nutrients like vitamin K and magnesium, it’s also high in vitamin C!


Did you know that just one cup of lentils has more iron than an 8-ounce steak? Lentils are also a solid source for dietary fiber, potassium, and protein.


Three cups of kale contain 3.6 mg of iron. So, make sure you add it to your favorite salads or smoothies!

Bok Choy

Chinese cabbage, will provide you with a healthy dose of vitamin A, in addition to 1.8 mg of iron per cup.

Baked Potato

Only one large baked potato contains three times the amount of iron as a 3-ounce serving of chicken. Add Greek yogurt, steamed broccoli, or melted cheese on top of it.

Sesame Seeds

Just one tablespoon of sesame seeds contains 1.3 mg of iron.


Cashews have the added benefit of being very rich in iron. If you are not a fan of their taste, add them in your smoothie or salad!


A single cup of cooked soybeans contains between 8 and 9 mg of iron, plus they are a great source of protein, too!


One cup of chickpeas contains 4.7 mg of iron, more than half the daily RDA for an adult male.

Dark Chocolate

Dark chocolate has plenty of benefits. From promoting healthier skin and teeth and reducing anxiety, to increasing a sweet way to up your iron intake.

Swiss Chard

One cup of Swiss chard has 4 mg of iron, more than a 6-ounce hamburger.

Kidney Beans

Kidney beans contain 3-4 mg of iron per cup!