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31 October 2025
9 Good Source Of Iron
Iron is essential for healthy red blood cells, boosting energy, and supporting immune function, helping your body function at its best!
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1) Lentils are an excellent plant-based source of iron, protein, and fiber. One cup of cooked lentils provides about 6.5 mg of iron
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2) Tofu, made from soybeans, is also a good source of iron. A half-cup serving gives around 6.65 mg of iron, and it can be easily added to stir-fries, curries, or grilled dishes
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3) Pumpkin seeds are another great source of plant-based iron, offering 11.4 mg of iron per cup of dried seeds. They are also rich in healthy fats and magnesium
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4) Sesame seeds are packed with iron, containing about 21 mg per cup of dried seeds. You can sprinkle them on salads, mix them into tahini, or use them in sweets like laddoos
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5) Cashews are not only tasty but also rich in iron. One cup of whole cashews provides 7.8 mg of iron, and they can be eaten as snacks or blended into creamy sauces
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6) Black olives are a good source of iron too. A cup of raw black olives contains 8.5 mg of iron
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7) Ancient grains, such as quinoa or amaranth, contain around 5.2 mg of iron per cup. They are also high in fiber, manganese, and magnesium
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8) Dark chocolate is a surprisingly good source of iron. Three ounces of dark chocolate with at least 70% cocoa provide about 7 mg of iron
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9) Spinach is another excellent source of non-heme iron. You can enjoy it in smoothies, salads, or curries
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