Which Plant is Rich in Iron? Top Plant-Based Sources for Your Diet

December 11, 2025 •

4 min read

While the famous cartoon sailor Popeye helped popularize the idea of spinach being an iron powerhouse, many other plant-based foods offer significant amounts of this essential mineral. A balanced vegetarian or vegan diet can easily meet your daily iron requirements by incorporating a variety of sources and focusing on absorption.

Quick Summary

This guide explores numerous plant-based foods rich in non-heme iron, emphasizing legumes, seeds, and leafy greens. It details strategies for maximizing absorption and corrects the widespread myth about spinach's iron content.

Key Points

Lentils are a top contender: One cup of cooked lentils is one of the most iron-rich plant foods you can eat, making them an excellent choice.
Pair with Vitamin C: Boost non-heme iron absorption from plants by eating them with vitamin C-rich foods like broccoli, bell peppers, and citrus fruits.
Debunking the spinach myth: While healthy, spinach's iron absorption is inhibited by oxalic acid, and other plants like lentils or white beans can be better sources.
Nuts and seeds are excellent additions: Pumpkin seeds and sesame seeds offer a significant iron boost and are easy to incorporate into your diet.
Be mindful of inhibitors: Avoid drinking coffee or tea and consuming calcium supplements too close to iron-rich meals to maximize absorption.
Cooking methods matter: Soaking legumes and cooking with onions or garlic can increase the bioavailability of plant-based iron.

The Truth About Plant-Based Iron

Iron is an essential mineral vital for producing hemoglobin, a protein in red blood cells that carries oxygen throughout the body. There are two types of dietary iron: heme and non-heme. Heme iron is found in animal products and is more easily absorbed by the body. Non-heme iron, found in plants, is less readily absorbed due to compounds called phytates and polyphenols. However, this does not mean plant-based diets are inadequate for iron. The key lies in consuming a variety of iron-rich plants and using simple techniques to enhance absorption. Vegetarians and vegans, despite sometimes having lower iron stores initially, often become more efficient at absorbing it over time.

Top Plant Sources of Iron

Contrary to the persistent spinach myth, many other plants offer a substantial iron boost. Incorporating a diverse range of these foods into your meals is the best approach to ensuring sufficient intake.

Legumes and Pulses

Legumes are nutritional powerhouses, offering high protein, fiber, and iron content. They are a staple for anyone following a plant-based diet and are incredibly versatile.

Lentils: One of the best plant-based sources, with one cooked cup providing around 6.6 mg of iron. They can be added to soups, stews, salads, and curries.
White Beans: Just one cup of canned white beans can provide approximately 8 mg of iron.
Chickpeas: A half-cup serving offers about 2.5 mg of iron and is the base for hummus, which pairs well with vitamin C-rich veggies for better absorption.
Tofu: This soy-based product offers a significant iron boost. A half-cup of firm tofu can contain over 3 mg of iron.

Nuts and Seeds

Small but mighty, nuts and seeds are excellent for snacking or adding to meals.

Pumpkin Seeds: A 1-ounce (28-gram) serving contains approximately 2.5 mg of iron and is a good source of magnesium and zinc.
Sesame Seeds: Rich in iron and can be consumed in the form of tahini, a paste used in many dishes.
Cashews: A quarter-cup serving can provide around 2.2 mg of iron.

Leafy Greens and Vegetables

While spinach's iron fame is overstated, leafy greens remain valuable sources.

Spinach: A cup of cooked spinach contains about 6.4 mg of iron, but absorption is inhibited by oxalic acid. However, pairing with vitamin C improves uptake.
Sweet Potatoes: A medium baked potato with the skin provides around 2 mg of iron.
Broccoli: Contains iron and is an excellent source of vitamin C, making the iron it contains more bioavailable.

Whole Grains and Fortified Foods

Certain whole grains and fortified cereals can contribute significantly to daily iron intake.

Quinoa: A gluten-free pseudocereal with 2.8 mg of iron per cooked cup.
Fortified Cereals: Many breakfast cereals are fortified with iron to help meet daily nutritional needs, with some options providing 100% of the daily value.

Dried Fruits and Other Sources

Dried Apricots: Half a cup of dried apricots contains around 2 mg of iron.
Dark Chocolate: A small serving of dark chocolate (70% or more cacao solids) can provide a decent amount of iron.

Comparison of Iron-Rich Plant Foods


Food (per standard serving)	Iron Content (mg)	Notes
Cooked White Beans (1 cup)	8	Top contender, very high in fiber and protein.
Cooked Lentils (1 cup)	6.6	Excellent source, high in protein and fiber.
Cooked Spinach (1 cup)	6.4	Pair with Vitamin C for better absorption.
Firm Tofu (1/2 cup)	3.4	Good source of complete protein.
Pumpkin Seeds (1 oz)	2.5	Great for snacking or topping salads.
Cooked Quinoa (1 cup)	2.8	Gluten-free, high in protein.

Maximizing Non-Heme Iron Absorption

Since non-heme iron from plants is less bioavailable, boosting its absorption is key to a sufficient intake. Here are proven strategies:

Pair with Vitamin C: Consuming vitamin C-rich foods like citrus fruits, bell peppers, tomatoes, and broccoli alongside your iron sources can dramatically increase absorption.
Avoid Inhibitors: Limit or separate consumption of calcium-rich foods (like dairy), coffee, and tea from iron-rich meals, as these can inhibit absorption.
Use Cooking Techniques: Soaking legumes and grains and fermenting foods can help reduce phytate levels. Cooking in a cast-iron skillet can also increase the iron content of food.
Add Allium Vegetables: Cooking with onions, garlic, and shallots can enhance non-heme iron absorption.

Conclusion

While the search for a single, magical plant super-rich in iron often leads back to the debunked spinach myth, the reality is far more practical and effective. A balanced diet incorporating a variety of legumes, seeds, fortified grains, and leafy greens—especially when combined with vitamin C sources—is the best way to get enough iron from plant-based foods. Lentils, white beans, and seeds offer particularly high amounts, and with a few simple culinary techniques, you can ensure your body is absorbing this vital mineral efficiently. Focusing on dietary variety and smart food pairing is the true secret to maintaining healthy iron levels. You can learn more about iron recommendations and food sources by visiting the official fact sheet from the National Institutes of Health.

National Institutes of Health Fact Sheet

Frequently Asked Questions

Among commonly consumed plant foods, a cup of cooked white beans is one of the most iron-dense options, though cooked lentils and cooked spinach are also extremely high.

Spinach is a source of iron, but its absorption is hindered by its oxalic acid content. Other plant sources like lentils, white beans, and pumpkin seeds may offer more readily available iron, but spinach is still a nutritious addition.

To increase absorption of non-heme iron from plants, pair them with foods rich in vitamin C (like citrus, bell peppers, or broccoli) and avoid drinking coffee or tea with meals.

Some studies suggest that while vegans and vegetarians may have lower iron stores, they are not necessarily at a higher risk of iron deficiency anemia if they consume a varied diet rich in iron-dense plant foods and use absorption-boosting strategies.

Yes, cooking food in a cast-iron skillet can significantly increase the iron content of your meal, particularly with acidic foods like tomatoes.

Pumpkin seeds are particularly high in iron, with sesame and sunflower seeds also being very good sources.

Non-heme iron is the type of iron found primarily in plant-based foods. It is less readily absorbed by the body compared to heme iron, which is found in animal products.