6 Plant-Based Foods That Are Surprisingly High in Iron—No Beef Required

Martha Stewart
21 hours ago
5 min read

**Switch up your iron intake with these plant-based options.**

Key Points

Many plant-based foods—including white beans, lentils, tofu, and spinach—are rich in iron, supporting oxygen transport, energy, and immune health.

Since non-heme iron from plants isn’t absorbed as easily as heme iron from meat, pairing it with vitamin C-rich foods boosts absorption.

Dietitians recommend combining iron-rich plant foods in creative ways—like lentil soups, tofu stir-fries, and chickpea pasta—to make nutrient-packed meals.

Contrary to popular belief, iron isn't only found in animal products like beef and seafood. There are plenty of vegetarian iron-rich foods, making it easy to diversify your intake. This is noteworthy because iron is a critical mineral for health. It's used to make hemoglobin, the part of red blood cells that carries oxygen throughout the body. Iron also supports DNA synthesis, hormone production, and immune function, among other biological processes.

There's a reason iron is often associated with animal foods. They contain a type of iron, called heme iron, that's more easily absorbed by the body. In contrast, plant-based foods contain non-heme iron, which isn't absorbed as well. The trick is to pair sources of non-heme iron with foods high in vitamin C, which will help enhance absorption. But what are the best plant-based sources of iron? We asked registered dietitians to share their top picks, plus ideas for preparing them at home.

MEET the EXPERTS

Matthew Landry, PhD, RDN, DipACLM, FAND, FAHA, registered dietitian and assistant professor of population health and disease prevention at University of California, Irvine

Laura Bishop-Simo, RD, LD, registered dietitian at The Ohio State University Wexner Medical Center

Daniela Novotny, DHSc, RDN, LD, CHES, registered dietitian and senior instructor at the School of Health Sciences at Missouri State University

The 9 Best Plant-Based Foods for Protein, According to Nutritionists

White Beans

White beans, also known as cannellini or navy beans, offer 6.62 milligrams of iron per one cup cooked. Other noteworthy nutrients include fiber, protein, and potassium. "Like most beans, they're great for digestive health, since the fiber acts as a prebiotic and helps keep bowel movements regular," shares Matthew Landry, PhD, RDN, DipACLM, FAND, FAHA, registered dietitian and assistant professor of population health and disease prevention at the University of California, Irvine.

How to Eat

For a high-iron, high-protein sauce that tastes similar to Alfredo, blend white beans with spices, garlic, nutritional yeast or Parmesan, and oil, per Landry.

Make white bean chicken chili or white bean and kale soup for a satisfying meal.

Serve white bean and tuna salad over greens or with crackers.

Whip up a 15-minute white bean soup.

TIP

How Much Iron Should You Eat? For adults 19 and older, the National Institutes of Health recommends 8 mg of iron daily for males and 18 mg for females. (That number goes to 27 mg during pregnancy and 9 mg during lactation.) Adults over 51 can aim for 8 mg daily.

Lentils

Lentils contain iron, offering an impressive 6.59 milligrams per one cup cooked. Also, they're high in protein, fiber, and folate, shares Landry. Protein and fiber contribute to satiety, while folate is needed for DNA repair and the production of red blood cells.

How to Eat

Start your day with warm lentil salad and poached eggs.

Make a hearty batch of lentil soup.

Pair lentils with vitamin C-rich bell peppers or tomatoes to enhance iron absorption, says Daniela Novotny, DHSc, RDN, LD, CHES, registered dietitian and senior instructor at the School of Health Sciences at Missouri State University.

Add lentils to meat-based burritos, tacos, or stews; the combination of non-heme and heme iron will increase overall absorption, says Laura Bishop-Simo, RD, LD, registered dietitian at The Ohio State University Wexner Medical Center.

Prepare cheesy lentil-and-black-bean nachos for a winning vegetarian dish.

Chickpeas

Also known as garbanzo beans, chickpeas are another source of plant-based iron. One cup offers 3.69 milligrams, along with protein and fiber, says Landry. Protein supports muscle strengthand repair, while fiber is key for satiety and digestive health.

How to Eat

Snack on roasted spiced chickpeas.

"To maximize iron absorption, you can toss them into pasta with sun-dried tomatoes and bell peppers," suggests Landry.

Make chana masala with tomato-based sauce, says Landry.

Prepare pasta salad with chickpeas, green beans, and basil.

Tofu

In a half-cup serving of firm tofu, you'll get 3.35 milligrams of iron. It's also a stellar source of protein, calcium, and isoflavones, according to Landry. Isoflavones "are plant compounds with antioxidant and phytoestrogen properties that may support heart health," says Landry. "In addition, it's a good source of fiber," notes Novotny.

How to Eat

According to Landry, firm tofu usually has more iron than silken tofu, but both varieties are great options.

Landry enjoys using tofu in make bánh mì, a delicious Vietnamese sandwich.

"Cooking tofu in a cast-iron skillet can also increase the iron content of the meal," shares
Novotny.

Take a tip from Novotny and add marinated tofu to a stir-fry with rice and vegetables.

Enjoy a soba-noodle bowl with tofu.

Cook a batch of smoky tofu chili.

Spinach

There are many reasons to eat more spinach, and its iron content is one of them. A half cup of boiled spinach contains about 3.2 milligrams of the mineral. Plus, "spinach, like many other leafy green vegetables, contains vitamin K, which is helpful for bone health," explains Novotny. "Spinach also provides antioxidants, such as zeaxanthin and lutein, which benefits heart and eye health," she adds.

How to Eat

Make a green smoothie with spinach.

Add spinach to your next batch of soup or stew, where it will cook down within minutes.

To support iron absorption, sprinkle cooked spinach with lemon juice, which is rich in vitamin C, per Bishop-Simo.

Keep a bag of frozen spinach to make it easy to add to meals.

Bake a salmon-and-spinach pot pie for a delicious twist on the classic comfort dish.

Dig into a strawberry spinach salad, which provides both vitamin C and iron.

Pumpkin Seeds

A quarter cup of roasted pumpkin seeds offers 2.38 milligrams of iron. The seeds also provide protein, a bit of fiber, and plenty of healthy fats, says Novotny. These nutrients are key to increasing satiety, making your meals more filling and satisfying.