5 Plant-Based Foods With More Iron Than a Steak, According to Registered Dietitians

Key Takeaways

• Several plant-based foods—including spinach, beans, and chickpeas—can provide as much or more iron than a serving of steak.

• Because plant-based (non-heme) iron is harder to absorb, pairing these foods with vitamin C–rich ingredients like citrus or peppers helps the body use the iron more effectively.

• Beyond iron, these plant foods offer extra health perks like fiber, protein, antioxidants, and essential minerals, making them nutrient-packed staples for any diet.

Iron is an essential component of a healthy diet¹, yet nearly one-third of Americans are iron deficient. Necessary for carrying oxygen throughout the body and producing hemoglobin in blood, iron is found in meat as well as fruits and vegetables. 

Iron not derived from animals is known as non-heme iron. This type of iron isn’t developed in blood proteins (like iron from meat), and can be harder for the human body to absorb. Still, there are a few hacks to help your body absorb as much non-heme iron as possible, including enjoying plant-based iron with foods rich in vitamin-C, like citrus. Think of it as a new challenge to make your food even more flavorful and nutritious. 

“When I work with clients seeking to increase their plant-based iron sources, I am always excited to share that many foods provide iron amounts comparable to animal-based options,” says  Dani Dominguez, MS, RDN, and founder of SunBright Wellness. Read on for the best completely vegan sources of iron, many of which offer multiple health benefits, plus delicious flavor, of course. 

• Dani Dominguez, MS, RDN, and founder of SunBright Wellness

01 of 05 Cooked Spinach

Iron Content: 6.4 mg in a 1-cup serving

Baby spinach is a great ingredient to have in the refrigerator, because you can toss a handful into pretty much any food—soups, smoothies, pastas, stir-fries—the limit does not exist.

“Many of my clients are surprised to learn that one cup of cooked spinach has 6.4 mg of iron,” says Dominguez. “Since plant-based sources of iron are less easily absorbed in the body, I advise my clients to add a side of citrus to the plant source since it can dramatically improve the iron absorption. Adding in some lemon juice while cooking the spinach, or drinking some orange juice with the meal are great options.” Batch-cooked meals can also be a great way to increase spinach intake, like this comforting Herby Chickpea and Spinach Stew.

02 of 05 White Beans

Iron Content: 3.3 mg in a ½ cup serving

White beans are a versatile ingredient that can be enjoyed in a wide range of cuisines and cooking styles, and even added or swapped into many recipes. Varieties of white beans include cannellini beans, navy beans, and great northern beans, and they can be found dried or canned at most supermarkets. “Cooked white beans have 5 to 6 milligrams of iron per cup,” says Dominguez. “These are great foods to add to salads and soups. For comparison, a standard 3-ounce sirloin steak provides about 2 to 3 milligrams of iron.” Consider making a popular dense bean salad to keep in your fridge for snacks and meals throughout the week, like this Marinated Bean Salad with Harissa Lemon Vinaigrette, or whip up a White Bean and Farro Salad.  

03 of 05 Kidney Beans

Iron Content: 2.0 mg in a ½ cup serving

“Cooked kidney beans have 5 mg of iron per cup,” points out Dominguez. Kidney-bean dense dishes can be full of flavor and iron. Try iron-rich kidney beans in a simple side like our Kidney Beans and Rice or a batch-cooked meal like this Slow-Cooked Vegetarian Chili. Kidney beans are also a great source of plant-based protein and fiber, and a nice source of antioxidants, including anthocyanins, which are responsible for the maroon color of their skin. 

04 of 05 Lentils

Iron Content: 1.6 mg in a  ¼ cup serving

“Lentils, such as split red lentils, can provide around 6 mg of iron per cup, and also contribute 30 percent of your daily iron needs if you are following a 2,000-calorie diet,” says Dominguez. “For a boost in iron absorption, pair these lentils with vitamin C-rich foods such as citrus fruits or bell peppers.” Try making Red Lentil Soup with Lemon and Dill, Red Lentil Curry, or a Creamy Red Lentil Squash Soup.

05 of 05 Chickpeas

Iron Content: 2.4 mg in a ½ cup

“Another solid plant-based alternative for iron is cooked chickpeas,” says Dominguez. ” A cup contains around 5 mg of iron, and is a great addition to various salads and dips.”  There are seemingly infinite ways to use chickpeas—whole, mashed, and beyond. Chickpeas are also a superfood and a great source of potassium, calcium, magnesium and more essential nutrients.