Plant-Based Foods That Contain Iron

Fortified Cereal

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


With its many benefits, tempeh may be worth trying. Tempeh is soybean-fermented protein. Tempeh is abundant in protein, pre- and probiotics, calcium, and iron.

White Beans

According to the USDA, one cup of cooked legumes—fruits of plants in the pea family Fabaceae—contains 17.4 g of plant-based protein and 6.6 mg of iron. 

Red Kidney 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 great plant-based food since they're high in protein, fiber, and low in saturated fat, which promotes health and lowers the risk of chronic diseases


Bean theme? Chickpeas, like miraculous fruit, provide 4.7 mg of iron per cup, according to the USDA. They are flexible, affordable, and mild-flavored.


Cashews a plant-based powerhouse. According to the USDA, raw cashews contain 1.7 mg of iron per 1-oz dose. They also include magnesium, zinc, and copper.


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