May 10, 2025
You're not alone! Many people, especially vegetarians and health-conscious eaters, want non-meat sources of iron. Thankfully, plenty of everyday foods can help you hit your iron goals naturally—without steak or liver.
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Just ½ cup of cooked spinach provides around 3.2 mg of iron. It’s also loaded with vitamin C, which helps your body absorb iron better. Add it to soups, stir-fries, for an easy boost.
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A ½ cup serving of firm tofu gives you about 3.4 mg of iron. It’s a great plant-based protein and super versatile—toss it into curries, salads, or even pan-fry it for a crispy snack.
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Just 1 ounce (about a handful) of roasted pumpkin seeds packs 2.5 mg of iron. They’re great in smoothies, granola, or on top of yogurt. Plus, they add healthy fats and zinc.
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½ cup of cooked lentils offers a solid 3.3 mg of iron. This is perfect in gravies or salads. Lentils also come packed with fiber and protein—perfect for vegetarians.
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A ½ cup of cooked chickpeas gives you about 2.4 mg of iron. These legumes are great in curry, hummus, or tossed into a crunchy snack. Bonus: They’re protein-rich too!
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Who knew iron could taste this good? Just 1 ounce of dark chocolate provides 3.4 mg of iron. Choose the 70%+ cocoa variety for the best benefits. A sweet fix that’s doing good!
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One cup of cooked quinoa gives around 2.8 mg of iron. It’s a complete protein and gluten-free, making it ideal for various diets. Use it instead of rice or add it to salads.
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An ounce (about 18 cashews) delivers 1.9 mg of iron. Snack on them raw or roasted, or blend into creamy sauces. They're also rich in healthy fats, magnesium, and a little protein.Source: USDA FoodData Central, NIH Office of Dietary Supplements
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