8 Iron-Rich Plant Foods

Fortified Cereal

According to studies, cereals in the US have been fortified with iron and vitamins since 1941. American morning cereal is a convenient source of iron.


For its many benefits, tempeh may be worth trying.Tempeh is soybean-fermented protein.

White beans

Need protein and iron at once? White beans. One cup of cooked legumes—fruits of plants in the pea family Fabaceae—contains 17.4 g of plant-based protein.

Red beans

Iron-rich red kidney beans follow white beans (5.2 mg per cup, making them an excellent source, the USDA notes). A can of these beans is a cheap, high-fiber, plant-based protein.


Black-Eyed Peas

Black-eyed peas are a healthy plant-based diet since they are high in protein, fiber, and low in saturated fat.


Besides making hummus, you may roast chickpeas with salt and pepper for a crunchy snack, sprinkle them on cooked sweet potatoes for protein, or mash them for a vegetarian wrap.


Lentils are the final iron-boosting legume. Due to their protein, fiber, and polyphenol content, these simple plants have become famous. 


Brownstein calls cashews a plant-based powerhouse. “They give magnesium, zinc, and copper.” The USDA says each 1-oz serving of raw cashews contains 1.7 mg of iron.

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