Top 4 plant-based foods that are loaded with iron

Another item high in iron is lentils, which provide 6.6 mg per cooked cup, or 37% of the daily requirement.

Lentils

Additionally, lentils are a good source of fiber, complex carbohydrates, protein, and manganese.

Lentils

Following closely after soybeans are white, lima, red kidney, and navy beans,

Beans and peas

which provide 4.4–6.6 mg of iron per cup cooked, or 24–37% of the daily requirement.

Beans and peas

This is particularly true with nuts like almonds, cashews, pine nuts, and macadamias, which have

Cashews, pine nuts, and other nuts

an iron content of between 1-1.6 mg per ounce, or around 6-9% of the daily required allowance.

Cashews, pine nuts, and other nuts

They are often high in vitamin C, which improves the absorption of iron.

Vegetables

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