13 Foods Packed With Iron to Add to Your Diet — No Meat Required

I’d argue that I eat more vegetarian or vegan these days than meat. It's a mix of health reasons, keeping costs down, and some moral beliefs. Don’t get me wrong, bacon still has a place in my life, but it’s more of a treat than an every Sunday occurrence.

Steak? That’s reserved for special occasions now. My wife, though? She’s almost entirely vegan, except for sushi.

Because of our dietary choices, we’ve had to make sure we’re getting the right nutrients, especially iron. It’s something I’ve become more mindful of — for her especially. If you’re also looking for plant-based ways to add more iron to your meals, this list will help you get there without turning to meat.

Let’s take a look at plant-based foods that are packed with iron, along with tips on how to make the most of them.

Spinach: A Leafy Iron Powerhouse

According to the U.S. Department of Agriculture (USDA), about 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron or 15% of your daily value (DV). Spinach is an excellent plant-based source of iron, making it easy to incorporate into your diet through salads, smoothies, or as a side dish.

For better absorption, pair spinach with vitamin C-rich foods like lemon juice or tomatoes. Research has shown that vitamin C can enhance non-heme iron absorption by converting it into a more bioavailable form, making this leafy green even more effective for meeting your iron needs.

Lentils: A Protein and Iron Combo

Lentils are a versatile legume that brings both protein and iron to the table. The USDA shows dry lentils having 7.16mg of iron per half cup. I find lentils to be a little dry when cooked alone but they are perfect for soups, stews, or even as a base for veggie burgers. Plus, they pack in fiber to help with digestion.

If you haven’t tried cooking with lentils yet, they’re an easy and affordable way to boost your iron intake. Make a big batch and add them to salads or wraps throughout the week for an easy, iron-rich meal.

Chickpeas: Snack Your Way to More Iron

Lately, I’ve been obsessed with making crunchy chickpea snacks. They’re super easy to make, way healthier than chips, and much cheaper too. I love experimenting with flavors like garlic and salt or adding a spicy kick with paprika and cayenne pepper. According to the USDA, chickpeas contain 1.04 mg of iron per 100g serving, making them a great choice for a nutrient boost.

Whether you roast them for a snack or toss them into salads or grain bowls, chickpeas offer a satisfying crunch and a solid dose of iron. It’s a snack that keeps you full and your iron levels happy.

Tofu: Iron-Rich and Protein-Packed

I’ll admit, I’m not the biggest fan of tofu, but my wife loves it. She’ll press it in the morning to prep for dinner, and while I might add chicken to the meal, she opts for tofu instead. According to the National Institutes of Health, tofu contains 3 mg of iron per half-cup serving, or 17% of the daily value (DV), making it a solid plant-based option.

Tofu absorbs flavors well, and my wife likes to marinate it in a soy honey mix before adding it to fried rice. It’s a versatile and tasty addition to stir-fries or grain bowls, helping boost your iron intake with ease.

Quinoa: A Nutritious Grain with a Bonus

I’ll admit, while I like quinoa, making it from raw is a bit of a hassle for me. Rice and lentils get boring if that’s all I cook, so I try to strike a balance by finding easy premade mixes that include quinoa. It’s a great way to add variety without too much extra effort. According to the USDA, one cup (185 grams) of cooked quinoa provides 2.76 mg of iron, or 16% of your daily value.

Quinoa is versatile, so I like to mix it with other iron-rich foods like spinach or chickpeas. It’s a simple way to keep meals nutritious while boosting iron intake.

Pumpkin Seeds: Small but Mighty

Pumpkin seeds are my secret ingredient for sneaking in extra iron. I love roasting them, usually while roasting chickpeas, for an easy and delicious snack. They’re perfect for adding crunch to salads, yogurt, or even oatmeal. According to Medical News Today, one cup of pumpkin seeds contains 9.52 mg of iron — a significant portion of the recommended daily allowance.

Next time you're looking for a simple way to boost your iron intake, toss some pumpkin seeds in the oven. They're not only tasty but a convenient way to keep your iron levels in check.

Dark Chocolate: An Indulgent Way to Add Iron

Believe it or not, dark chocolate is an iron-rich treat. According to the USDA, just one bar of dark chocolate, about 127g, can contain a whopping 10.3 mg of iron.

We need no excuse to enjoy a bit of chocolate around our house, but if you do, this is it. For the best results, choose dark chocolate with higher cacao content, at least 45% or better, and enjoy it as a dessert or a snack. You can also pair it with fruits like strawberries for an extra boost of vitamin C to aid in iron absorption.

Black Beans: Iron and Fiber in One

Black beans are another versatile legume that offers iron. The USDA measures these iron-packed beans in quantities of 100g, or about a half cup, as having 1.69 mg of iron.

Perhaps the obvious addition of the black bean into your diet is for taco night, but we also like to throw them into our “bowl of goodness,” or what others call Buddha bowls. They also provide plenty of fiber, helping you stay full and satisfied while boosting your iron intake. If you’re looking for a way to add more plant-based foods to your diet, black beans should definitely be on your list.

Fortified Cereals: Easy Morning Iron Boost

In our house, Cheerios are the cereal of choice, not just for taste but for the iron boost. According to General Mills, a 1 1/2 cup serving of Cheerios gives you 12.6 mg of iron, or about 70% of your daily value. It’s a super convenient way to start the day and ensure you’re hitting your iron goals early.

Pair it with fortified plant-based milk for an extra boost, and you’ve got a breakfast that packs a double dose of iron. Regardless of the cereal you eat, be sure to check the label and make sure you’re sticking with the low-sugar options!

Oats: A Breakfast Staple with Iron

When the weather turns colder, I trade my usual cereal for a warm bowl of oatmeal. While oats don’t contain as much iron as cereal, they still add up, especially since they’re often used in other foods. According to the USDA, 1 cup of dry oats contains 3.44 mg of iron, making them a solid choice for a hearty breakfast.

Oats are versatile too — whether in oatmeal, overnight oats, or baked into muffins, they’re an easy way to get more iron into your day. Plus, they keep you full and satisfied when the temperatures drop.

Edamame: Snack on Iron

One of our favorite appetizers is a quick bowl of cooked and salted edamame. My wife, being half-Japanese, loves it, and it’s become a regular addition to our healthy bowls or as a simple snack. According to the USDA, 1 cup of edamame contains 3.52 mg of iron, making it a great way to boost your iron intake.

Edamame is easy to prepare — just steam and season for a quick, nutritious snack. It’s perfect on its own or tossed into stir-fries and salads, giving you a delicious and iron-rich option in minutes.

Dried Apricots: Sweet and Iron-Rich

While we don’t eat dried apricots regularly, they make a delicious pairing with dark chocolate when we do. According to the USDA, one cup of dried apricots provides 4.26 mg of iron, making them a surprisingly good source of this essential nutrient.

They’re also great for tossing into salads, trail mixes, or baked goods for a quick snack. Whether on their own or combined with something sweet like dark chocolate, dried apricots are a tasty way to give your iron levels a boost.

Sunflower Seeds: Tiny Seeds, Big Benefits

We like to keep sunflower seeds handy for adding a crunchy boost to salads, healthy bowls, or even avocado toast. According to the USDA, one cup of sunflower seed kernels provides 7.35 mg of iron, making them a nutrient-packed addition to any meal.

These seeds are versatile and easy to sprinkle over your favorite dishes, offering a subtle, nutty flavor and a significant iron boost. Whether you’re at home or on the go, sunflower seeds are an effortless way to sneak in some extra iron while enjoying a healthy meal.

Iron-Rich, Plant-Based Foods Made Easy

Boosting your iron intake doesn’t have to rely on meat. From crunchy snacks like chickpeas and pumpkin seeds to versatile staples like tofu and quinoa, plant-based options are packed with iron and are easy to incorporate into your diet. Whether you’re prepping a meal or grabbing a quick snack, these foods can help you hit your iron goals without missing out on flavor or variety.

As you explore these iron-rich foods, remember that balance is key. Mix and match them in your meals, and you'll not only enjoy delicious dishes but also keep your energy levels steady and your body fueled.