7 Best Iron-Rich Foods for Vegetarians

When we grow up, we realize that staying healthy is very important, just like the old saying “Health is Wealth”. If we don’t eat healthy food, we can get sick because our body is lacking important nutrients.

One nutrient that many people don’t get enough of is iron. Iron is very important for our body and we can feel better by eating foods that have a lot of iron in them. It’s good to know why iron is important for our bodies.


7 Best Iron-Rich Foods for Vegetarians (1)
7 Best Iron-Rich Foods for Vegetarians

7 Best Iron-Rich Foods for Vegetarians

If we don’t get enough iron in our diet, we can feel tired, dizzy, and even get sick. It’s recommended to have around 18 mg of iron every day, but this amount can be different depending on our age, health, and gender.

For instance, teenage girls need more iron for growth and menstrual cycles, while lactating mothers need more iron to support milk production. Heme and non-heme iron can both be found in the diet.

Heme iron is mainly found in animal products, while non-heme iron is not well absorbed by the body and requires vitamin C to be absorbed properly.

Since non-heme iron is not easily absorbed by the body, vegetarians and vegans need to consume 1.8 times more iron than meat-eaters.

We can get enough iron from our food and we don’t always need to take supplements. iron-rich foods for vegetarians can find non-heme iron in foods like dried beans, leafy greens, dried fruits, nuts, seeds, whole grains, and bread.

Iron helps our body in different ways. Hemoglobin is a protein found in red blood cells that carries oxygen from our lungs to all parts of our body. Myoglobin, which is also made of iron, provides oxygen to muscles.

Here are the 7 Best Iron-Rich Foods For Vegetarians –

Swiss chard

Swiss chard is a healthy leafy vegetable that is packed with vitamins and minerals and can be eaten raw, sauteed, or steamed.

Swiss chard is a highly nutritious green leafy vegetable that is loaded with vitamins and minerals, making it an excellent addition to a healthy diet.

It is a member of the beet family and has a distinctive taste that can be slightly bitter, salty, or earthy, depending on the variety. Swiss chard can be enjoyed in a variety of ways, whether it is sautéed, steamed, or eaten raw. However, many people find that it is less bitter when it is cooked, which brings out its natural sweetness.


Foods such as soybeans, tofu, natto, and tempeh are known to be good sources of iron. One cup of soybeans contains 8.8 mg of iron, which is almost half of the recommended daily intake. Fermented soybean product, natto, offers even more iron with 15mg for every serving.


Tofu and tempeh are plant-based protein sources that are highly valued by vegans as they are made from soybeans, which is a nutrient-dense food. Soy is a complete protein, meaning it contains all nine essential amino acids that our body requires for optimal health.

Beans and Peas

Red kidney beans, white beans, lima beans, navy beans, chickpeas, and black-eyed peas are rich sources of iron. They contain around 4.4-6.6 mg and 4.6-5.2 mg of iron per cup of cooked beans, respectively.

Besides, these beans are also high in potassium, manganese, folate, and various other plant compounds that are advantageous for the body. it also helps in controlling cholesterol and blood pressure problem.


Lentils are a good source of iron and come in three types: brown, green, and red. They also contain potassium, fiber, and folate. A cup of lentils provides 6.6 milligrams of iron.

Cashews and Pine Nuts

Nuts and nut products that have non-heme iron, such as almonds, cashews, pine nuts, and macadamia, have 1-1.6 mg of iron per ounce. It is important to eat them raw because roasting can damage their nutritional value. Moreover, nuts are a fantastic source of vitamins, healthy fats, and protein.

Blackstrap molasses

The most excellent source of nonheme iron is blackstrap molasses, which contains 7.2 milligrams of iron per 2 tablespoons.


Iron is a crucial nutrient that is necessary for daily consumption to safeguard the body from various infections, prevent iron deficiency, and promote a healthy and active lifestyle. As a variety of vegetarian and non-vegetarian foods rich in iron are readily available, it is easy to incorporate them into your diet.

By including these iron-rich foods for vegetarians in your meals, you can enhance their nutritional content significantly. Nevertheless, if you are still experiencing deficiency-related issues despite consuming foods with low iron, it is advisable to consult your doctor. They may suggest iron supplements in such cases.

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