20 More Vegetarian Iron Sources
Worried about iron? It’s a common concern among vegetarians, but there’s no reason to let it get you down, especially when there’s so many great iron-rich foods out there.
Here’s a short list of 20 of the top (in terms of iron density per calories) iron-containing fruits, vegetables, grains, seeds, beans, and nuts, with the amount of iron per 200 calorie portion:
1. Spinach (cooked) 31 mg
2. Pumpkin Leaves (cooked) 30 mg
3. Beet Greens (raw), 23 mg
4. Swiss Chard (cooked), 23 mg
5. Hearts of Palm, 22 mg
(Note: Try to buy from sustainable sources, many sources promote clearing of tropical forests for palm cores)
6. Spirulina Seaweed (dry), 19.6 mg
7. Asparagus (raw), 21 mg.
8. Butterhead Lettuce (includes Boston and Bibb varieties), 19 mg
9. Chinese Cabbage (pak-choi, cooked), 17 mg
10. Potatoes (cooked), 16 mg
11. Red Leaf Lettuce, 15 mg
12. Scotch Kale (raw), 14 mg
13. Tofu (raw), 14 mg
14. Jalapeno Peppers, 14 mg
15. Dandelion Greens (raw), 14 mg
16. Mushrooms (cooked), 12 mg
17. Green Beans, 12 mg
18. Beets, 1.3 mg
19. Arugula, 12 mg
20. Tomatoes (canned), 12 mg
Honorable Mention: Summer Squash, Peas, Onions, Peppers, Olives
An adult man needs approximately 10 mg/day, while an adult woman needs approximately 15 mg/day (according to the FDA). Pregnant women need 30 mg/day, and those who work out extensively may need slightly more as well.
Note: Again, these numbers are for a 200 calorie portion, which is often significantly more than the serving size. For example — the tomatoes’ serving size is 41 calories, so a single serving would only have 2.4 mg of iron, appr. Still, I feel that the 200 calorie comparison gives the best feel for iron density, which is useful when you combine multiple veggies in a recipe.
Also note, all the veggie sources are non-heme iron, which is harder for the body to absorb, though cruelty free. To combat this – eat along with Vitamin C rich foods.
A big thanks to Nutrition Data for all the nutritional information!
Excellent list, thanks! Lots of vegetables that should be common in everyone’s diet! It’s amazing that if you just eat a varied vegetarian diet, you get iron, amino acids, and whatever else you need, without really trying. I think you get in trouble when you eat a vegetarian diet made of junky fake food like protein bars and meat substitutes.
Absolutely Matt! If you vary it up and introduce lots of greens, fruits and nuts – you’re good to go.
I am a vegetarian and really like this post thanks for sharing the list…..
This is an awesome list. This has been the only source of confusion for me as far as Working Out/Building Muscle and how to intake protein without eating meat…. I will add these to my diet ..thanks!!
Hey,
your list is very good. I have recently beome vegetarian and feel tired a lot. I think Im lacking b12 or iron. Thanks for your help!
Tips to get the most iron out of your food:
* Eat iron-rich foods along with foods that contain vitamin C, which helps the body absorb the iron.
* Tea and coffee contains compounds called polyphenols, which can bind with iron making it harder for our bodies to absorb it.
* Calcium also hinders the absorption of iron, avoid high-calcium foods for a half hour before or after eating iron-rich foods.
* Cook in iron pots. The acid in foods seems to pull some of the iron out of the cast-iron pots. Simmering acidic foods, such as tomato sauce, in an iron pot can increase the iron content of the brew more than ten-fold. Cooking foods containing other acids, such as vinegar, red wine, lemon or lime juice, in an iron pot can also increase the iron content of the final mixture
This is a very helpful, interesting list. As a vegetarian (3 years this May!), I have had my occasional share of the stare from Iron Deficiency’s ugly head, and it’s not very pretty. (In fact, my doc wants to put me on a stronger multivitamin than the one I’ve been taking for the past few months.) I will find one way or another to add these foods to my diet so Iron Deficiency doesn’t rear its ugly head at me again.
I’ve seen this in stores is it the same actual product?
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