As a vegetarian, it can be challenging to get enough iron in your diet since meat is such a rich source of this essential mineral.

Fortunately, there are plenty of other plant-based sources of iron that can help you achieve your daily recommended intake. Here are ten meat-free sources of iron for vegetarians to check out:.

1. Lentils

Lentils are an excellent source of iron, with one cup cooked containing about 6.6 milligrams of the mineral. They’re also high in protein, fiber, and a host of other nutrients, making them a great addition to any vegetarian diet.

Try adding lentils to soups, stews, salads, or grain bowls for a filling and nutritious meal.

2. Spinach

Spinach is another great choice for vegetarians looking to up their iron intake. One cup of raw spinach contains about 0.8 milligrams of iron, and it’s also a good source of vitamin C, which helps improve iron absorption.

Sautee spinach and add it to your eggs or smoothies, or enjoy it as a salad base.

3. Quinoa

Not only is quinoa a complete protein, but it’s also a good source of iron. One cup cooked contains about 2.8 milligrams of the mineral, plus plenty of other nutrients like magnesium, fiber, and potassium.

Use quinoa as a base for a bowl, stir-fry, or salad for a nutrient-dense and filling meal.

4. Tofu

Tofu is a versatile and rich source of iron for vegetarians. Half a cup of tofu contains about 3.4 milligrams of iron, and it’s a great source of protein and other minerals like calcium.

Use tofu as a meat substitute in stir-fries, soups, or curries, or try grilled tofu in a sandwich or salad.

5. Chickpeas

Chickpeas, also known as garbanzo beans, are a great source of iron for vegetarians. One cup cooked contains about 4.7 milligrams of iron, and they’re a good source of fiber, protein, and other essential minerals.

Use chickpeas in hummus, soups, stews, or roasted for a tasty and filling snack.

6. Black Beans

Black beans are another excellent source of iron for vegetarians. One cup cooked contains about 3.6 milligrams of iron, plus a host of other nutrients like fiber, protein, and antioxidants.

Use black beans in tacos, burritos, salads, or soups for a flavorful and nutrient-dense meal.

7. Chia Seeds

Chia seeds may be tiny, but they pack a big punch when it comes to nutrients. They’re a good source of iron, with one ounce (about 2 tablespoons) containing about 1.6 milligrams of the mineral.

Chia seeds are also high in fiber, omega-3 fatty acids, and antioxidants. Add them to smoothies, oatmeal, or yogurt for a nutrient-dense and filling breakfast.

8. Cacao Powder

If you’re a chocolate lover, you’ll be happy to hear that cacao powder is a good source of iron. One tablespoon contains about 1.5 milligrams of iron, plus plenty of antioxidants and flavonoids that may have health benefits.

Use cacao powder in smoothies, oatmeal, or baked goods for a healthy and delicious treat.

9. Bok Choy

Bok choy is a leafy green vegetable that’s packed with nutrients, including iron. One cup cooked contains about 1.8 milligrams of iron, plus plenty of vitamin C, fiber, and other minerals.

Use bok choy in stir-fries, soups, or sauteed as a tasty and nutrient-dense side dish.

10. Pumpkin Seeds

Pumpkin seeds are a tasty and crunchy source of iron for vegetarians. One ounce contains about 2.5 milligrams of the mineral, plus plenty of other nutrients like magnesium, zinc, and fiber.

Use pumpkin seeds in salads, granola, or roasted as a delicious and nutritious snack.

Conclusion

As a vegetarian, it’s important to make sure you’re getting enough iron in your diet, as this mineral is crucial for healthy red blood cell production.

Fortunately, there are plenty of meat-free sources of iron to choose from, including lentils, spinach, quinoa, tofu, chickpeas, black beans, chia seeds, cacao powder, bok choy, and pumpkin seeds. Incorporate these foods into your vegetarian meals to ensure you’re meeting your daily recommended intake of iron.