Seven vegetarian Foods With More Iron Than Meat

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Seven vegetarian Foods With More Iron Than Meat

From the production of red blood cells to regulating antioxidants, iron is an important element required for many functions of your body. It also plays a role in the transportation of oxygen to different body parts as iron is part of the hemoglobin, which binds to the oxygen. If your body lacks iron, it lowers the hemoglobin levels, which leads to low oxygen in the body. Iron plays a part in cognitive function, metabolism and immunity. The daily recommended amount of iron is 8 to 27 mg for adults. Seafood and meat are good sources of iron but if you are a vegetarian and are concerned about getting the daily recommended amount, don’t worry, here is a list of vegetarian foods that contain more iron than meat.


Soybean is one of the richest sources of iron with 3.5 mg of iron per cup. It is also rich in proteins. You can have it as a snack or add it to your salad.


Chickpea is another great source of iron. A single cup of chickpea contains 4.7 mg of iron. You can make curry or have a chickpea salad with tomatoes, cheese and cucumber.

Kidney beans

Kidney beans are rich in nutrition and contain 3 to 4 mg of iron per cup. It is also a great source of proteins. You can make curry using kidney beans or have it as a snack but make sure to include it in your diet.


This green leafy vegetable is a powerhouse of nutrition. It is tasty and loaded with vitamins and minerals. A single cup of spinach contains about 6mg of iron. You can make a salad using spinach or sauté it with some spices to enjoy a filling and healthy meal. You can also combine it with boiled eggs. 

Sesame seeds

Sesame seeds have several health benefits. It is also rich in iron and can be included in your diet easily. One tablespoon of sesame seeds contains 1.3 mg of iron. Sprinkle it on your salad or pasta or smoothie.


You should consume lentils if you are vegetarian as it is loaded with iron and proteins. A total of 7 mg of iron is present in a single cup of lentils. You can have a bowl of lentil soup or make a lentil salad.

Dark chocolate



Here’s another reason to have chocolate, well dark chocolate. One ounce of dark chocolate contains around 3mg of iron. Make sure you are eating the high-quality product. Dark chocolate will not only boost the iron content but will also reduce stress and improve the health of your skin and hair.

These foods will help you to achieve your daily recommended amount of iron.