When you think of iron-rich foods, red meat likely comes to mind. While animal products are high in iron, many plant-based iron-rich foods are also packed with this essential nutrient. Pair these foods with those rich in vitamin C to enhance absorption. Whether you’re vegetarian, vegan, or just looking to diversify your diet, these fruits and vegetables will help keep you energized and healthy.

Boost Your Iron Intake with These Iron-Rich Foods!

Iron is vital for energy, immune function, and it’s easy to get enough through plant-based iron-rich foods. By adding these iron-packed fruits and vegetables to your meals, you can support your health while keeping your meals vibrant and varied.

Spinach

Iron per 1 cup cooked: 6.5 mg
Spinach is a powerhouse of iron and packed with vitamins. Sauté it with garlic and olive oil, or blend it into smoothies for a nutrient boost.

Dried Apricots

Iron per 1/2 cup: 2 mg
A sweet snack with 2 milligrams of iron. Enjoy them in oatmeal, yogurt parfaits, or trail mix.

Dates

Iron per 4 Medjool dates: 1 mg
Medjool dates offer 1 milligram of iron and are great for sweetening smoothies or eating with almond butter.

Swiss Chard

Iron per 1 cup cooked: 4 mg
Rich in iron and other nutrients, Swiss chard is perfect for sautéing, adding to soups, or tossing in salads.

Lentils

Iron per 1 cup cooked: 7 mg
Lentils are an excellent source of iron, offering 7 milligrams per cup. Use them in soups, curries, or salads for a hearty, iron-packed meal.

Lima Beans

Iron per 1 cup cooked: 4 mg
Add these to stews, grain bowls, or use them in veggie burgers. They’re a great source of iron and fiber.

Asparagus

Iron per 1 cup cooked: 2 mg
Asparagus is not only rich in iron but also antioxidants. Roast it with olive oil and lemon, or toss it in salads for a fresh crunch.

Beets

Iron per 1 cup raw: 1 mg
Beets offer iron, folate, and manganese. Roast them, blend them into smoothies, or add them to salads.

Figs

Iron per 1/2 cup dried: 1.5 mg
Dried figs are a tasty source of iron and fiber. Add them to salads, oatmeal, or enjoy them on their own.

Raisins

Iron per 1/4 cup: 1 mg
Raisins are a quick and easy way to boost your iron intake. Toss them into salads, oatmeal, or pair them with peanut butter.

Avocado

Iron per avocado: 1 mg
This creamy fruit provides healthy fats, vitamin C, and 1 milligram of iron. Spread it on toast, toss it in salads, or make guacamole.

Strawberries

Iron per 1 cup sliced: 1 mg
Packed with vitamin C, strawberries help your body absorb more non-heme iron. Enjoy them in smoothies, salads, or on their own.

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