What Are Best Iron-Rich Foods For Vegetarian Diets?

What Are Best Iron-Rich Foods For Vegetarian Diets?

In today’s world, people have much more knowledge regarding health and fitness. In comparison with a decade ago, there are also a lot more facilities that can help you learn about appropriate diets and exercises.

Consequently, people follow many different diets today either to lose weight or put on muscle mass such a military diet, keto diet, and Atkins diet.

In addition, there are also some other people who have diets based on their health conditions. For example, diabetic people need to follow a strict low to moderate sugar diet.

Similarly, people with Celiac disease, intolerances such as lactose intolerance, and sensitivities follow a diet that fits their needs.

In case of all mentioned diets, there are also many choices available now. You must have noticed the flow of gluten-free products on the isles of grocery stores. This helps people try new foods and recipes and not get bored by their diet.

However, some diets may cause particular deficiencies due to lack of relevant sources or alternatives. One example of this is vegetarian diets.

Relying only on plants to stay alive is nothing new. In fact, some areas around the world have a tradition of consuming only veggies and fruits. People may even have a vegetarian-based diet due to their religious reasons.

No matter what the reasons are, iron deficiency is a common problem in vegetarian diets. This is because the main source of iron for the majority of the people is red meats. But are meats the only source of iron?

This is a common myth. There are plenty of vegetarian options when it comes to obtaining iron and you can avoid deficiencies by eating more of these plant-based options.

What Are the Best Vegetarian Sources Of Iron?

Following are some of the best vegetarian-friendly options for getting iron:


Since there is an increase in food choice, many companies have also started making iron-rich cereals. Statistically, around half of the entire population in the United States gets its daily iron from these very cereals.

Try looking for cereals which will fulfill your daily iron need in one serving. Read the labels carefully before buying.


Lentils are not only delicious but very nutritious. They contain protein, iron, fiber as well as many other mineral and nutrients including potassium, zinc, vitamins, and magnesium.

Eating lentils will also cut down the risk of many health conditions such as obesity and heart-related conditions. You try all different types of lentils in different recipes.


Tofu is a well-known food in the vegetarian and the vegan community. It is available in different forms and can be a good substitute for meats as well as provide you with iron, calcium, and protein.


Spinach is one of the healthiest vegetables. It is low in calories and high in benefits! Eating spinach will provide you vitamins, minerals, and of course, iron.

Cannellini Beans

Cannellini beans or what are commonly referred to as white kidney beans are a great source of many nutrients in addition to iron. Like spinach, they are also low in calories and can also help you maintain or lose weight.

The best thing about white kidney beans is that they can be used in a variety of recipes. You may even try other types of beans including chickpeas, black kidney beans, and red kidney beans.

Baked Potatoes

Potatoes are a part of the everyday diet of many people. But did you know that baked potatoes with their skin on are a good source of iron?

You can even combine baked potatoes with any meal. They even go well with other iron-rich foods such as spinach and baked beans


Hilary Jensen

Hilary is a Food Science and Nutrition graduate with specialization in diet planning and weight loss. She enjoys reading and writing on Food, Nutrition, Diet, Weight Loss, and General Health.

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