Diet & Weight Loss

10 Healthy Foods With More Iron Than Meat

We know Iron is vital to keep our body healthy but what about if you don’t eat meat? Or what if you are just trying to cut down on your meat intake? Well, you need to get your iron from other sources. Also, if you are female, your body needs twice as much iron as men everyday. To make it easier for you to replace that lost iron from meat, here is a list of 10 healthy foods with more iron than meat.

1. Pumpkin Seeds

Sometimes added to salads, sometimes just eaten as an on the go snack. A 1-ounce (28-gram) serving of pumpkin seeds contains 4.2 mg of iron, which is 23% of the RDI.


High levels of protein, magnesium, zinc and vitamin K all add to the appeal of adding pumpkin seeds to our weekly diet.

2. Tofu

Tofu, or bean curd, is a soy based food that is a staple of eastern Asian cuisines. A half-cup (126-gram) serving provides 3.6 mg of iron, which is 19% of the RDI.

Being low in calories and high in protein makes tofu a popular meat substitute.


3. Spinach

Spinach 10 Healthy Foods With More Iron Than Meat

Another fantastic healthy food, Spinach! Not only high in Iron but low in calories and also rich in vitamin A. In order to help our bodies absorb the Iron better, we should also make sure we are getting our daily amount of Vitamin C. A delicious way to combine vitamin C and Spinach is this easy to make Blueberry Spinach Smoothie Recipe.

4. Kale

Although not quite as high in iron as previous entry. Kale does in fact have over 4 times more Vitamin C than spinach, which can help a lot with our iron absorption.


Kale also has additional health benefits such as being loaded with powerful antioxidants and helping to reduce our cholesterol levels.

5. Broccoli

It’s time for a vegetable superstar, Broccoli!

Truly a health superfood, broccoli has a long list of valuable vitamins and minerals. What we are interested in here though is iron, and broccoli contains 1 mg of iron per 100g which represents 6% of the recommended daily contribution.


Broccoli is a bit of a favorite here at Image Healthy so here are some more useful pages about broccoli if you want to know even more.

6. Quinoa

Quinoa 10 Healthy Foods With More Iron Than Meat

Quinoa is a gluten-free grain that lucky for us just happens to be high in iron. Just one cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 15% of the RDI.

It’s also good to know that quinoa is rich in protein, dietary fiber and antioxidants.


7. Legumes

Examples of legumes would be beans, lentils, peas and soybeans. These are high in dietary fiber and protein, making them another good substitute for meat. As for the iron? Legumes are a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the RDI.

8. Beetroot

Beetroot is a root vegetable also known as red beet, table beet, garden beet, or just beet. Popular for it’s sweet taste, beetroot also has 1.8mg of iron per 100 grams.


An incredibly versatile vegetable that can be sliced and put into sandwiches, grated into salads, added to healthy smoothies or cooked into cakes.

9. Nuts

Nuts are a great source of protein, fiber, good fats, vitamins and minerals, as well as valuable antioxidants. High iron levels can be found in nuts like cashews, pine nuts, macadamia nuts and almonds.

10. Oats


Last but not least and one of my absolute favorite foods, oats! A cup of cooked oats contains around 3.4 mg of iron — a fantastic 19% of the RDI. Switch to oats for your breakfast or get baking some, tasty and healthy muffins today.

That’s it for 10 healthy foods with more iron than meat. Take a look at our related links and recipes for more healthy ideas.

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