Vegetarian Friendly Foods Rich in Iron

A healthy and balanced diet doesn’t stop at protein, carbohydrates, and fats; a healthy and balanced diet is composed of a variety of vitamins and minerals that all serve a purpose in maintaining your health. One of those essential minerals is iron. Iron’s main function is carrying oxygen throughout the body. Without iron, someone could risk anemia or a dysfunctional body. However, eating iron rich foods can not only be easy, but it can be quite tasty. Among many other foods, these following highlighted foods are explained by Dr. Goglia to be rich sources of iron.

Dark Leafy Greens

When it comes to greens, the more vibrant and dark the color of the leaves, the more nutrients it contains. Specifically, greens such as spinach, collard green, Swiss chard, and especially kale are all great ways to increase iron intake. By replacing foods such as iceberg lettuce and Romaine lettuce with one, (or all!), of these will generously increase your health benefits. Top your green salad with one of these delicious vegetable recipes to add flavor to your meal.


Not only is tofu a great protein source, but it provides you with over 6 mg of iron for every 4 ounces. Incorporating tofu for your lunches, dinners, or even snacks can help boost your iron intake. Flavor your tofu with a variety of herbs and spices to increase taste and benefits.


This delicious fruit can be enjoyed raw, dried, or even cooked. In addition to being a great source of iron, figs are high in fiber, which promotes a healthy digestion as well as a rich source of potassium, which can help lower blood pressure. Figs are a great way to incorporate a bit of sweetness to a savory dish or settle that pesky sweet tooth. Surprise your guests with this baked fig side dish at your next dinner party.


This incredibly versatile tuber is a great way to boost your iron intake. There is over 1.5mg of iron in 1 cup of potato cubes. By incorporating potato (with the skin for added fiber) into your breakfasts or lunches is a tasty and filling way to maintain your iron intake.

Sunflower Seeds

Sunflower seeds are a fun way to get a sprinkle of numerous benefits into your diet. These tiny seeds contain healthy fats, vitamins, minerals, and iron. Top your salads or coconut yogurt with this crunchy seed or try a sunflower seed butter in lieu of your regular almond butter.

Adding variety to your dishes by using different options for vegetables, grains, nuts, and seeds is a great way to include more vitamins and minerals into your diet. Get creative and start exploring new and fun recipes.


Discover your metabolic type

Click the button below to take the quiz and
immediately to find out what your metabolic type is.
Take the quiz now