Plant-Based Foods That Are Rich In Iron

Plant-Based Food
Plant-Based Food
Plant-Based Meal
Plant-Based Meal

The whole point of switching to a plant-based diet is getting more nutrients for your body and staying away from several health disorders. Plant-based foods will offer you a wide range of essential nutrients, including vitamins, minerals, fiber, protein, calcium, etc. One of the most essential minerals that you get from plant-based food is iron.

Iron is essential for the human body because it is needed for the making of hemoglobin. It is also essential for maintaining body temperature and improving your energy levels.

Here are some of the plant-based foods that are rich in iron.

Cannellini Beans

One cup of cannellini beans contains 5.2 mg of iron. They are also rich in fiber, protein, and other essential nutrients that are helpful in maintaining a healthy body. Studies have proven that eating cannellini beans help in reducing the risk of heart disease and other related health conditions. Cannellini beans can be added to any plant-based meal plan. Many people use beans as an ingredient in dishes like salads, soups, tacos, etc.


Along with iron, lentils are also a great source of protein and fiber and a great addition to your plant-based diet. 6.59 mg of iron and 17.86 grams of protein is present in just one cup of cooked lentils. B vitamins, potassium, zinc, and protein are some other essential nutrients present in lentils. Eating lentils also help in reducing the risk of developing obesity, heart disease, cancer, and diabetes.


This gluten-free grain is rich in many of the essential nutrients, including iron. 5.17 mg of iron and 9 grams of protein are present in one cup of cooked amaranth. A review of the 2102 study showed that amaranth is very helpful in reducing blood sugar levels and cholesterol levels. It also helps to boost your immune system and lower high blood pressure.

Baked Potatoes

The skin of potatoes is a great source of iron and about 2 mg of iron is present in the skin of a medium-sized potato. Potatoes are also rich in other essential nutrients like vitamin C, potassium, dietary fiber, carbohydrates, and resistant starch. Adding butter or oil to baked potatoes is not recommended because it increases the calories and fat content.


6.43 mg of iron is present in one cup of cooked spinach. Even though spinach is low in calories, the vitamin, fiber, minerals, and antioxidant content in spinach is very high. Many people add cooked spinach in their soups and stir-fries. Raw spinach is also good as an ingredient in salads and smoothies.