Top 14 Veggies Packed With More Iron Than Meat

Iron is an essential mineral for our overall health and well-being and plays an important part in a number of vital bodily processes. Iron can be found in many food sources including red meat, seaweed, chocolate, crustaceans and spices.

But even though it’s widely represented in our diet through these food sources, many people suffer from iron deficiencies because our body can’t easily absorb the iron from the food we ingest on a regular basis or transport it and accumulate it where it’s needed.

The RDA of iron for men in 9mg while adolescents and women need to consume 18mg of iron per day. If a woman is pregnant the RDA should increase to about 20mg a day while for women who’re menstruating the dose decreases to a 9mg, according to expert recommendations.

AN iron deficiency can lead to a number of health problems like weakened immune system, fatigue, pale skin and decreased mental and physical function.

An iron deficiency can be caused by some of the following factors:

  • A diet deficient in iron.
  • An increased need for iron like in women who’re breastfeeding or are pregnant.
  • Decreased iron absorption as a result of inflamed bowels, gluten intolerances or some other intestinal condition.
  • A big amount of blood loss like after giving birth.

Below you’ll find a list of the 10 richest veggie sources of iron which can help you increase the levels of this important mineral in your body:


Spinach is super low in calories but abounds in iron, antioxidants and vitamin A. Cooking it even enhances the amount of iron so feel free to dig in.


This soy based product is rich in magnesium, calcium, selenium and thiamine and 3,6mg of iron in only 125gr, which is 19% of the RDA. It also reduces your risk of cardiovascular disorders and relieves menopausal symptoms.


All nuts and dry fruits like figs and dates are loaded with iron but they tend to be a bit more caloric so if you consume them regularly mind the amounts.

Dark Chocolate

A 30gr. dark chocolate bar contains 3,2mg of iron or 18% of the RDA and also has 25% of RDA for copper and 16% of the RDA for magnesium. It also contains plenty of prebiotic fibers and is a bacteria friendly food. Consuming dark chocolate will reduce your risk of heart problems and lower your cholesterol levels.

Mung bean

Mung beans and other legumes are rich in carbs, fibers and antioxidants but mung beans are an especially rich source of iron, with 1,8mg in 100gr. They can also lower your risk of colorectal cancer, boost weight loss, prevent cardiovascular problems and diabetes.


Beets are abundant in iron and contain 1,8mg of the mineral in just 100gr. As a result, they lower your risk of cancer, boost your liver function and cleanse your blood of toxins.


100gr. of lentils contain 3.3mg of iron and an abundance of fibers which improve your digestive function. They’re especially beneficial for athletes and pregnant women.


Broccoli is a powerhouse of nutrients and contain 1mg of this important mineral in just 100gr. It also exudes vitamin C which improves the absorption of iron and lowers your risk of cancer.


Kale is highly nutritive and contains a plethora of vitamins and minerals including iron. Kale is even a richer source of iron than meat so it goes without saying that it can help with a number of health problems. It can prevent blood clots, treat constipation, reduce your cholesterol levels and strengthen your heart.

Pumpkin seeds

And lastly we have our favorite iron-packed snack – pumpkin seeds. They’re rich in vitamins A, E, B and F as well as zinc, phosphorus, magnesium and iron.

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