8 Iron Rich Foods That Aren’t Meat

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8 Iron-Rich Foods That Aren’t Meat

1. Tofu

Made from soybean curds, tofu packs a serious nutrient punch! Just half a cup contains 10 grams of protein and 44 percent of a person’s daily calcium needs. It is also among the best plant-based sources of iron, with 6.4 milligrams in the same serving size.

While tofu often has a reputation of being quite bland, it is a very versatile food that absorbs the flavors of any dish it’s in. It is most commonly used in stir-fries, but is also great in soups, scrambled like eggs, or marinated and grilled on the BBQ.
2. Pumpkin Seeds

The seeds of a pumpkin are commonly scooped out and discarded during the preparation process. But you may want to think twice the next time you’re carving a Jack-o-lantern or making a pie from scratch, as the seeds are a great source of iron; just a small handful (approximately one ounce) contains 4.2 milligrams.

While they provide the most benefit when consumed raw, roasting them for less than 15-20 minutes will still preserve much of the nutritional benefits.
3. Quinoa

Quinoa is the “it” grain of the moment, and for good reason. It is a natural source of B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber, among other nutrients. It also offers a valuable amount of iron—four milligrams per half-cup serving.

MedicalNewsToday.com adds that quinoa is “one of only a few plant foods that are considered a complete protein, containing all nine essential amino acids,” making it an especially nutritious food source for those who follow meat-free diets. Try adding it to salads, as a substitute for rice, or as an alternative to breakfast oatmeal for an especially healthy jumpstart to the day.

4. Dried Fruit

Dried fruits can be delicious substitutes for unhealthy snacks when trying to eliminate processed sugars from the diet. An added benefit is that many of them are great sources of iron. Half a cup of dried apricots, for instance, contains two milligrams of iron. And there’s 1.6 milligrams of iron in a quarter cup of dried peaches. Raisins are also a good source of iron, with 1.6 milligrams per quarter-cup serving.

While these fruits are very nourishing when consumed raw, Bembu.com says dried fruits are particularly beneficial because “they lose their high water and sugar contents without losing their highly nutritious qualities.”
5. Beans

Beans are valuable source of key nutrients for those who consume little to no meat, as they are rich in protein, zinc and iron. And there are plenty of varieties to choose from. Soybeans are among the best sources of iron, with 8.8 milligrams per one-cup serving. The same serving size of lima beans contains 4.5 milligrams, while kidney beans have 3.9 milligrams, and both black and pinto beans offer 3.6 milligrams.

Peas and lentils, which are often grouped with beans, are also good sources of iron. Cooked chickpeas, for instance, contain 4.7 milligrams per one-cup serving, while black-eyed peas have 4.3 milligrams. The same amount of lentils offers a whopping 6.6 milligrams.
6. Greens
7. Tomato Paste
8. Nuts

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