These vegetables contain more Iron than red meat

In case you are wondering how to get more iron without eating meat, find out that there are plenty of solutions so that your body does not lack this important nutrient.


Iron seems to be the main concern for all vegetarians. For adults, the recommended daily dose of iron is between 8 and 27 mg, according to health professionals.


Over the years, meat has been considered the main source of iron (and the richest source), so vegans have been forced by circumstances to look for a substitute for iron in vegetables. There are plenty of iron-rich vegetables on the market, so to make things easier, we have prepared a list of high-iron vegetables.



Leafy vegetables, such as spinach, contain a lot of iron. Only 3 cups of spinach contain 18 mg of iron, more than a steak. And a spinach salad is enough to meet the daily iron requirement.



It is not only an excellent source of iron, but also a vegetable that contains a variety of essential nutrients, such as vitamin C, vitamin K and magnesium. Moreover, vitamin C in broccoli improves the body’s absorption in iron.



3 cups of kale leaves contain 3.6 mg of iron, and for this reason, kale helps your body to keep away from fatigue and anemia. If you do not like kale in the raw form, you can add the chopped leaves in your favorite soup, salads or burger composition.


Baked potato

A large, baked potato contains 3 times more iron than a serving of 85 grams of chicken. Make a delicious combination with steamed broccoli, a little cheese or melted cheese and put a little yogurt in this combination.


Sesame seeds

1 tablespoon sesame seeds means 1.3 mg of iron, and you can easily include these small seeds in any diet. You can use them as dressing, you can mix them in salsa or any other type of sauce or you can sprinkle them on a salad.



A crunchy snack when the chickpeas are fried in olive oil, or a tasty culinary preparation when the beans are mixed with feta cheese, cucumber and tomatoes. Anyway, just a single cup ofo chickpeas gives you 4.7 mg of iron, which is more than half the recommended daily dose for male adults.


Dark chocolate

It is not only delicious, but also extremely beneficial. Dark chocolate reduces anxiety, helps you have healthier teeth, healthier skin and increases iron intake in the body. 28 grams of dark chocolate contain 2-3 mg of iron.



1 cup of chard leaves contains 4 mg of iron, which is more than just a 170 gram hamburger will provide you with. It is also a major source of essential nutrients, such as folic acid, Omega-3 fatty acids and vitamins A, K and C.


Kidney red beans

1 cup of red beans contains 3-4 mg of iron. This vegetarian superstar is a healthy ingredient, often used with other options that replace meat.

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