14 Plant-Based Foods with More Iron than Meat

The biggest concern to the vegans is the amount of iron they consume through their diet.  Carnivores usually get iron by eating red meat, pork, and poultry. But mother nature gives us other iron-rich plant foods.

According to the National Institutes of Health, the recommended amount of iron intake is 8 to 27 mg for adults. The lowest amount is enough for adult men, while the pregnant and older women should take more.

Throughout the years, the main source of iron is thought to be the meat. But, vegans have to find other sources that can provide them with the Recommended Daily Intake (RDI). And, there is some good news for them: there are several tasty foods which are extremely rich in iron (yes, they contain more iron than meat). So, let’s find them out!

14 Plant-Based Foods with More Iron than Meat


Its dark-green leaves are extremely rich in iron. Only 3 cups of it contain 18 mg of iron. A spinach salad will provide your body with the needed daily amount of iron!


Broccoli is an amazing source of iron and some other nutrients, including vitamin K and magnesium, which are of an essential importance. It’s rich in vitamin C, as well, and has the capacity boost the iron absorption in the body.


A cup of lentils will supply your body with more iron than an 8 oz steak! Lentils are rich in potassium, protein, and dietary fiber. They can be consumed in a soup or in a salad.


Thanks to its high content of iron, this veggie fights fatigue and anemia effectively. In 3 cups of kale, there is 3.6 mg of iron. You can eat it raw or you can add it in a soup.

Bok choy

A cup of it will provide you with 1.8 mg of iron. This Chinese cabbage also will give you the recommended dose of vitamin A. You can either sauté or steam it.

Baked Potato

A baked potato will give you 3 times more iron than a 3 oz chicken serving. You can combine it with steamed broccoli

Sesame Seeds

A tbsp. of sesame seeds contains 1.3 mg of iron. You can incorporate easily into your diet. Sprinkle some sesame seeds over your salad or you can mix them in a salsa, dressing, or sauce.


All nuts contain a high content of protein and because of that, they are recommended for vegans. However, cashews have an additional benefit: they are rich in iron. ¼ cup of cashews will provide you with 2 gr of iron.


A cup of cooked soybeans contains 8 mg of iron, meaning that soybeans are an amazing source of protein. They are on the top list of 20 vegan foods which are rich in protein.


A cup of chickpeas contains 4.7 mg of iron, which is more than ½ of the daily recommended RDA for an adult man. You can mix them with tomatoes and cucumber if you want to make a savory dish. Or, you can roast them in a bit of extra virgin olive oil to prepare a crunchy snack.

Dark Chocolate

It provides numerous health benefits that promote healthier teeth and skin. Dark chocolate boosts iron intake and reduces anxiety. An oz of it contains 2 mg of iron that is even more than 1 oz of beef.

Swiss Chard

1 cup of this has 4 mg of iron that is more if compared to a 6 oz of hamburger. Swiss chard is an amazing source of essential nutrients, including folate, omega-3 fatty acids, vitamins C, A, and K.


½ cup of tofu is going to supply your body with 3 mg of iron. You can find one of the many different recipes for preparing tofu and enjoy its health benefits.

Kidney Bean

A cup of kidney beans contains 3 mg of iron. Kidney beans are commonly used as a healthy alternative as meat options. In some cases, your anemia may be connected with bed iron absorption

Now when you find out the richest plant-based foods with iron more than meat you must consume them more often. In some cases, your anemia may be connected with bed iron absorption. In that case, you must boost iron absorption with plant-based foods rich in vitamin C.

Source: www.rodalesorganiclife.com