Spinach to lentils: 6 vegetarian iron-rich foods

Feeling unusually tired lately? Struggling to focus? Getting winded from just a few stairs? If this sounds a little too familiar, your body might be waving a red flag for low iron—and no, you don’t need to eat meat to fix it.

Let’s talk about plant-based iron. Yup, it exists. And it’s way more delicious and versatile than you think.

Whether you’re fully vegetarian, or just looking to eat less meat, iron-rich vegetarian foods deserve a place on your plate—because iron is kind of a big deal. It helps make hemoglobin, the protein in red blood cells that carries oxygen around your body. Without enough of it, you could end up with iron-deficiency anemia, which can leave you tired, pale, dizzy, and dealing with brain fog that just won’t quit.

Iron deficiency is one of the most common nutritional deficiencies in the United States, affecting millions—especially women, children, and those following restrictive diets. According to the US CDC, nearly 10% of women aged 12–49 are iron deficient. Vegetarians, vegans, and frequent blood donors are also at higher risk. Without proper treatment or dietary changes, iron deficiency can develop into anemia, impacting quality of life and long-term health.

Women under 50, athletes, pregnant women, and kids tend to have higher iron needs. And if you’ve ever been diagnosed with low iron or anemia, you definitely need to be mindful.

But even if you’re not in a high-risk group, keeping your iron levels steady is important for energy, focus, exercise recovery, and your immune system.

So, here are 6 superstar vegetarian foods that are not only rich in iron, but also easy to find, easy to cook, and easy to love.

Spinach
Let’s start with the leafy legend. Just 1 cup of cooked spinach packs about 6.4 mg of iron, which is roughly 35% of your daily need if you’re a premenopausal woman. The best part? It’s super versatile. Toss it into smoothies, soups, stir-fries, or even pasta sauces.

Pair spinach with vitamin C-rich foods (like bell peppers or lemon juice) to boost iron absorption. Your body loves that combo!

LentilsLentils are low-key iron superheroes. One cup of cooked lentils gives you around 6.6 mg of iron—comparable to beef, but with zero cholesterol and a whole lot of fiber. Plus, they’re cheap, shelf-stable, and can bulk up everything from soups to salads to tacos.

Added bonus? They’re also loaded with protein, making them perfect for anyone following a plant-based diet.

ChickpeasHummus lovers, rejoice. Chickpeas offer about 4.7 mg of iron per cup. Whether roasted as a crunchy snack, tossed in salads, or blended into creamy dips, chickpeas are a delicious way to get your iron fix.

Canned chickpeas also work and save loads of time. Just rinse them well to reduce sodium.

Pumpkin seeds
Let’s hear it for pepitas! These little green seeds are packed with about 2.5 mg of iron per ounce, which adds up quickly if you munch on them regularly or toss them over oatmeal, yogurt, or salads.

They're also high in magnesium and zinc, making them a triple threat for your immune system and energy levels.

Mix them with dried fruit and dark chocolate chips for an on-the-go trail mix that actually helps fight fatigue.

Dark chocolate
Surprise! Your favorite sweet treat just earned health-food status. Good quality dark chocolate (70% cacao and above) offers 3.3 mg of iron per ounce. That’s legit!

Not only does it satisfy your sweet tooth, but it also delivers antioxidants, magnesium, and a mini mood boost.

We’re not saying eat a whole bar every day—but a square or two after lunch? Go for it. Your blood (and tastebuds) will thank you.

TofuTofu isn’t just for vegans. It’s one of the most underrated sources of plant-based iron—about 3.4 mg per half-cup. It's also full of protein and calcium (especially if it’s calcium-set tofu), and it soaks up flavor like a champ.

Stir-fry tofu with broccoli (another iron booster), garlic, and soy sauce for a fast, iron-rich dinner.

Here’s how to maximize iron absorption

• Add vitamin C to your meal (think citrus, tomatoes, strawberries, bell peppers).
• Avoid drinking coffee or tea with meals—they contain tannins that block iron absorption.
• Cook in cast iron pans—seriously, it works! Some of the iron from the pan actually leaches into the food (in a good way).

The key? Eat a colorful, varied plate. Pair your iron foods with vitamin C. Don’t fear carbs or fats—they help too. And most importantly: enjoy your food. Nutrition isn’t supposed to be miserable.