Iron-rich foods for vegetarians and vegan

Iron is an essential mineral for health. Although red meat and seafood are good sources of iron, many plant-based foods also contain plenty of this mineral.


Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals.


198 grams of cooked lentils provides 37% of the DV for iron. Legumes are also high in folate, magnesium, potassium, and fibre and may even aid in weight loss.

Pumpkin seeds

Pumpkin seeds provide 14% of the DV for iron per 1-ounce serving. Along with several other nutrients, particularly magnesium. a subheading


Quinoa provides 16% of the DV for iron per serving. It is gluten-free and high in protein, folate, minerals, and antioxidants.


Broccoli provides 6% of the DV for iron and is very high in vitamins C, K, and folate. It may also reduce cancer risk.


Tofu provides 19% of the DV for iron EACH serving. It is rich in protein and minerals. Its isoflavones may improve your heart health and relieve menopausal symptoms.

Dark chocolate

A small serving of dark chocolate contains 19% of the DV for iron. Also contains several minerals and prebiotic fibre that promotes gut health.