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Iron is an essential nutrient that plays an important role in many bodily functions (1).

A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.

Iron can be found in two forms in foods — heme and non-heme. Heme iron is only found in animal products, whereas non-heme iron is only found in plants (2).

The recommended dietary allowance (RDA) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person’s gender and life stage.

For instance, men and post-menopausal women generally require around 8 mg of iron per day. This amount increases to 18 mg per day for menstruating women and to 27 mg per day for pregnant women.

And, since non-heme iron tends to be less easily absorbed by our bodies than heme iron, the RDA for vegetarians and vegans is 1.8 times higher than for meat eaters (3).

Here is a list of 21 plant foods that are high in iron.

1–3: Legumes

Legumes, including beans, peas and lentils, are great sources of iron.

Listed below are the varieties containing the most iron, from highest to lowest.

1. Tofu, tempeh, natto and soybeans

Soybeans and foods derived from soybeans are packed with iron.

In fact, soybeans contain around 9.9 mg of it per cup, or 55% of the DV. The same portion of natto, a fermented soybean product, offers 15.1 mg, or 84% of the DV (4, 5).

Similarly, 6 ounces of soft tofu offers 2.56 mg of iron, or 14% of the DV. And the same portion of tempeh offers 4.48 mg of iron, or 25% of the DV (6, 7).

In addition to iron, these soy products contain between 10–34 grams of protein per portion and are also a good source of calcium, phosphorus and magnesium.

2. Lentils

Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI (8).

Lentils contain a significant amount of protein, complex carbs, fiber, folate and manganese as well. One cup of cooked lentils contains 18 grams of protein and covers 56% of the DV for fiber.

3. Other beans and peas

Other types of beans contain good amounts of iron as well.

Lima beans, navy beans, chickpeas, and black-eyed peas closely follow soybeans, offering 4.2–4.7 mg of iron per cup cooked, or 23–26% of the DV (9, 10, 11, 12).

However, red kidney beans and white beans have the highest iron content. They provide around 5.2-6.6 mg per cup cooked, or 29–37% of the RDI (13, 14).

In addition to their iron content, beans and peas are excellent sources of complex carbs, fiber, folate, phosphorus, potassium, manganese and several beneficial plant compounds.

Several studies also link regularly consuming beans and peas to lower blood pressure and cholesterol. These foods may also lower blood sugar levels, but researchers say more evidence is needed (15, 16, 17).

Summary:

Beans, peas and lentils are rich in iron. These legumes also contain good amounts of protein, fiber, vitamins, minerals and beneficial plant compounds that may reduce your risk of various diseases.

4–5: Nuts and seeds

Nuts and seeds serve as two more iron-rich plant sources.

Those who wish to increase their total daily iron intake should add the following varieties to their diet, as they contain the highest amounts.

4. Pumpkin, sesame, hemp and flaxseeds

Pumpkin, sesame, hemp and flaxseeds are the seeds richest in iron, containing around 1.7–3.9 mg per ounce (28.5 grams), or 9–22% of the DV (18, 19, 20, 21).

Products derived from these seeds are also worth considering. For instance, two tablespoons (30 grams) of tahini, a paste made from sesame seeds, contain 1.3 mg of iron — which is 7% of the DV (22).

Similarly, hummus made from chickpeas and tahini provides you with around 3.1 mg of iron per half cup, or 17% of the DV (23).

Seeds contain good amounts of plant protein, fiber, calcium, magnesium, zinc, selenium, antioxidants and other beneficial plant compounds, too (24).

They’re also a great source of omega-3 and omega-6 fatty acids. Hemp seeds, in particular, seem to contain these two fats in the ratio considered optimal for human health (25).

5. Cashews, pine nuts and other nuts

Nuts and nut butters contain quite a bit of non-heme iron.

This is especially true for almonds, cashews, pine nuts and macadamia nuts, which contain between 0.8–1.7 mg of iron per ounce (28.5 grams), or around 4–9% of the DV (26, 27, 28, 29).

Similarly to seeds, nuts are a great source of protein, fiber, good fats, vitamins and minerals, as well as antioxidants and beneficial plant compounds (30).

Keep in mind that blanching or roasting nuts may damage their nutrients, so favor raw and unblanched varieties (31).

As for nut butters, it’s best to choose a 100% natural variety to avoid an unnecessary dose of added oils, sugars and salt.

Summary:

Nuts and seeds are good sources of non-heme iron, as well as an array of other vitamins, minerals, fiber, healthy fats and beneficial plant compounds. Add a small portion to your menu each day.

6–10: Vegetables

Gram per gram, vegetables often have a higher iron content than foods typically associated with high iron, such as meat and eggs.

Though vegetables contain non-heme iron, which is less easily absorbed, they are also generally rich in vitamin C, which helps enhance iron absorption (1).

The following vegetables and vegetable-derived products offer the most iron per serving.

6. Leafy greens

Leafy greens, such as spinach, kale, swiss chard, and beet greens contain between 1–5.7 mg of iron per cooked cup, or 6–32% of the RDI (32, 33, 34, 35).

Due to their bulk, some can find it difficult to consume 100 grams of raw, leafy greens. In this case, it’s best to consume them cooked.

Other iron-rich veggies that fit in this category include broccoli and Brussels sprouts, which contain between 1 and 1.8 mg per cooked cup, or around 6–10% of the DV (36, 37).

7. Tomato paste

At 0.5 mg per cup, raw tomatoes contain very little iron. However, when dried or concentrated, they offer a much greater amount (38).

For instance, 1/4 cup (66 grams) of tomato paste offers 2 mg of iron, or 11% of the DV, whereas 1 cup (245 grams) of canned tomato sauce offers 2.4 mg, or 13% of the DV (39, 40).

Sun-dried tomatoes are another iron-rich source, providing you with 2.5 mg per half cup, or 14% of the DV (41).

Tomatoes are also a great source of vitamin C, which may help increase iron absorption. Moreover, they’re a great source of lycopene, an antioxidant linked to a reduced risk of sunburn (42).

8. Potatoes

Potatoes contain good amounts of iron, mostly concentrated in their skins.

More specifically, a large unpeeled potato (299 grams) provides 1.9 mg of iron, which is 11% of the DV. But even without their skins, sweet potatoes contain slightly more — around 2.2 mg for the same quantity, or 12% of the DV (43, 44).

Potatoes are also a great source of fiber. Additionally, one portion can cover up to 42% of your daily vitamin C, B6 and potassium requirements (43).

9. Mushrooms

Certain varieties of mushrooms are particularly rich in iron.

For instance, one cooked cup (156 grams) of white mushrooms contains around 2.7 mg, or 15% of the DV (45).

One cup (86 grams) of uncooked oyster mushrooms contains 7% of the DV, whereas portobello and shiitake mushrooms contain very little (46, 47, 48).

10. Palm hearts

Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C and folate.

A lesser-known fact about palm hearts is that they also contain a fair amount of iron — an impressive 4.6 mg per cup, or 26% of the DV (49).

This versatile vegetable can be blended into dips, tossed on the grill, incorporated into a stir-fry, added to salads and even baked with your favorite toppings.

Summary:

Vegetables often contain significant amounts of iron. Their generally large volume-to-weight ratio explains why eating them cooked may make it easier to meet your daily requirements.

11–13 Fruit

Fruit is not commonly the food group that individuals turn to when wanting to increase the iron content of their diet.

Nevertheless, some fruits are surprisingly high in iron.

Here are the best sources of iron in this category.

11. Prune juice

Prunes are known for their mild laxative effect, which helps relieve constipation (50).

However, they’re also a good source of iron.

Prune juice, in particular, offers about 2.9 mg of iron per cup (8 ounces, or 237 mL). That’s around 16% of the DV and is twice as much iron as the same quantity of prunes (51, 52).

Prune juice contains fiber, potassium, vitamin C, vitamin B6 and manganese, too.

12. Olives

Olives are technically a fruit, and one with a good iron content at that.

Black olives contain around 6.3 mg of iron per 3.5 ounces (100 grams), or 35% of the DV. In addition, fresh olives are also a great source of fiber, good fats and fat-soluble vitamins A and E (53).

Olives also contain oleuropein, a beneficial plant compound thought to provide several health benefits, including a lower risk of heart disease (54, 55).

13. Mulberries

Mulberries are a type of fruit with a particularly impressive nutritional value.

Not only do they offer around 2.6 mg of iron per cup — 14% of the DV — but this quantity of mulberries also meets 57% of the DV for vitamin C (56).

Mulberries are a great source of antioxidants as well, which may offer protection against heart disease, diabetes and some forms of cancer (57).

Summary:

Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health.

14–17: Whole grains

Research links whole grains to a variety of health benefits.

These benefits include increased longevity and a reduced risk of obesity, type 2 diabetes and heart disease (58, 59).

However, not all grains are equally beneficial. For instance, grain processing typically removes parts of the grain that contain fiber, antioxidants, vitamins and minerals, including iron.

For this reason, whole grains typically contain more iron than processed grains. The following are the four types of whole grains containing the most iron per portion.

14. Amaranth

Amaranth is a gluten-free ancient grain that doesn’t grow from grasses like other grains do. For this reason, it is technically considered a “pseudocereal.”

Amaranth contains around 5.2 mg of iron per cup cooked (246 grams), or 29% of the DV (60).

Interestingly, amaranth is one of the few complete sources of plant proteins and also contains good amounts of complex carbs, fiber, manganese, phosphorus and magnesium.

15. Spelt

Spelt is another iron-rich ancient grain.

It contains around 3.2 mg of iron per cup cooked (194 grams), or 18% of the DV. Moreover, cooked spelt offers around 10 grams of protein per cup (61).

Spelt contains a variety of other nutrients, too, including complex carbs, fiber, magnesium, zinc, selenium and B vitamins. Its protein and mineral content may also be slightly higher than more conventional grains (62).

16. Oats

Oats are a tasty and easy way to add iron to your diet.

A cup (234 grams) of cooked oats contains around 1.2 mg of iron — 12% of the DV — as well as good amounts of plant protein, fiber, magnesium, zinc and folate (63).

What’s more, oats contain a soluble fiber called beta-glucan, which may help promote gut health and reduce cholesterol and blood sugar levels (64, 65, 66).

17. Quinoa

Like amaranth, quinoa is a gluten-free pseudocereal rich in complete protein, fiber, complex carbs, vitamins and minerals.

It offers around 2.8 mg of iron per cup cooked (185 grams), or 16% of the DV. Plus, research links quinoa’s rich antioxidant content to a range of health benefits, such improved glucose tolerance in people with type 2 diabetes. These metabolic effects could also lower your risk of cardiovascular disease (67, 68, 69).

Summary:

Whole grains generally contain more iron than refined grains. The varieties listed above are particularly rich in iron but also contain several other nutrients and plant compounds beneficial to health.

18–21: Other

Certain foods do not fit in one of the food groups above, yet contain significant amounts of iron.

Incorporating them into your diet can help you meet your recommended daily iron intakes.

18. Coconut milk

Canned coconut milk can be a rich and flavorful addition to your cooking.

Although very high in fat, it’s a good source of several vitamins and minerals, including magnesium, copper and manganese (70).

Canned coconut milk also contains a good amount of iron — more specifically, around 7.5 mg per cup (226 grams), or around 42% of the DV.

Note that ready-to-drink coconut milk is not the same thing as canned coconut milk. The former is a dairy milk substitute that comes in in a carton and is meant to be consumed as-is, while the latter is a thicker canned product usually used in cooked foods.

Coconut milks that are found in the supermarket refrigerator with other dairy alternatives typically contains very little iron (71).

19. Dark chocolate

Dark chocolate contains significantly more nutrients than its milk chocolate counterpart.

Not only does it offer 3.4 mg of iron per ounce (28.4 grams), meeting around 19% of the DV, but it also contains a good amount of fiber, magnesium, copper and manganese (72).

Additionally, dark chocolate is a powerful source of antioxidants, a group of beneficial plant compounds that help protect against various diseases (73).

20. Blackstrap molasses

Blackstrap molasses is a sweetener often claimed to be healthier than table sugar.

In terms of iron, it contains around 1.9 mg of iron per two tablespoons, or around 11% of the DV (74).

This portion also helps cover between 12–26% of your recommended daily intake of copper, selenium, potassium, vitamin B6, magnesium and manganese.

However, despite its higher nutrient content, blackstrap molasses remains very high in sugar and should be consumed in moderation.

21. Dried thyme

Dried thyme is one of the most popular culinary herbs.

Many consider this plant a nutritional powerhouse, and research has linked thyme extracts and oils to health benefits ranging from fighting bacterial infections and bronchitis to improving your mood (75, 76, 77).

Thyme also happens to be one of the herbs with the highest iron content, offering 1.2 mg per dried teaspoon (1 gram), or around 7% of the DV (78).

Sprinkling a little on each meal may be a good strategy for those wanting to increase their iron intake.

Summary:

Coconut milk, dark chocolate, blackstrap molasses and dried thyme are lesser known, yet undoubtedly rich, sources of iron.

How to increase iron absorption from plant foods

The heme iron found in meat and animal products is generally more easily absorbed by the human body than the non-heme iron found in plants.

For this reason, the RDA for iron is 1.8 times higher for vegetarians and vegans than those who eat meat (3).

This amounts to approximately 14 mg per day for men and post-menopausal women, 32 mg per day for menstruating women and 49 mg per day for pregnant women (3).

However, there are various strategies that can be employed to increase the body’s ability to absorb non-heme iron. Here are the best-researched methods:

  • Eat vitamin C-rich foods: Consuming vitamin C-rich foods together with foods rich in non-heme iron may increase the absorption of iron by up 300% (1).
  • Avoid coffee and tea with meals: Drinking coffee and tea with meals can reduce iron absorption (79, 80).
  • Soak, sprout and ferment: Soaking, sprouting and fermenting grains and legumes can improve iron absorption by lowering the amount of phytates naturally present in these foods (81).
  • Use a cast iron pan: Foods prepared in a cast iron pan may provide more iron compared to those prepared in non-iron cookware (82).
  • Consume lysine-rich foods: Consuming plant foods like legumes and quinoa that are rich in the amino acid lysine together with your iron-rich meals may increase iron absorption (83).
Summary:

The type of iron found in plant foods (non-heme) is less easily absorbed by the body. The methods outlined here can be used to maximize its absorption.

The bottom line

Iron is a nutrient that’s essential for the human body.

This mineral can be found in an array of different foods, including many plant foods.

Besides being a good source of iron, the plant foods listed in this article also happen to contain a variety of other nutrients and beneficial plant compounds.

Thus, incorporating them into your diet will not only help you meet your iron requirements, but will also likely benefit your overall health.