Best Vegetarian Sources Of Iron
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21 September 2025
Iron is essential for oxygen transport in the blood and energy production, but plant-based sources are less absorbable than animal sources
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To boost absorption, pair these foods with vitamin C-rich options like citrus, bell peppers, or tomatoes. Here are some of the best plant-based options
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Lentils (cooked): 1 cup (198g) provides 6.6 mg, It is versatile in soups and salads and also high in fibre and protein
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Spinach: 6.4 mg of iron per cup cooked, rich in vitamins and antioxidants
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Kidney Beans: 5.2 mg of iron per cup, high in essential amino acids and fibre
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Quinoa (cooked): 1 cup (185g) provides 5.2 mg. It is a complete protein and great gluten-free grain base
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Tofu (firm): 1/2 cup (126g) provides 5.4 mg and is soy-based, absorbs flavors well in stir-fries
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Chickpeas: 4.7 mg of iron per cup, rich in protein and fibre
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Soybeans: 4.5 mg of iron per cup, rich in protein and fibre
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Pumpkin Seeds: 3 mg of iron per ounce, rich in healthy fats and protein
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Chia Seeds: 16.4 mg of iron per 100g, rich in omega-3 fatty acids and fibre
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