​8 iron-rich foods that aren’t red meat

Red meat often gets all the credit for being a good source of iron, but it’s not the only option. If you’re vegetarian, cutting back on meat, or just not a fan, you can still get plenty of iron without it. Iron is important for keeping you energized and focused, helping your body move oxygen around, and preventing fatigue, dizziness, and pale skin. You don’t need steak or burgers to get enough iron. There are plenty of tasty, meat-free foods that are rich in iron—and they’re probably already in your kitchen. Let’s take a look at some of these iron-packed options!

This green powerhouse does more than just color your smoothies. Spinach is packed with iron and is super versatile. You can toss it into a stir-fry, sneak it into a sandwich, or blend it into soups. Add a splash of lemon or a few tomato slices, and you’re helping your body absorb the iron even better.

In 100 grams of cooked spinach, you’ll find around 3.6 milligrams of iron.

Small, simple, and perfect for hearty meals—lentils are a reliable food that gets the job done. Full of fiber, protein, and iron, they’re great for soups, curries, salads, and veggie burgers. Lentils also keep you full for hours, making them a solid choice when you’re busy and need something filling.
You’ll get about 7.4 mg of iron per 100 grams of raw lentils.

Tofu may have a soft texture, but it’s packed with nutrients. It’sa great source of iron and protein. It works well in savory dishes like stir-fries and noodle bowls, but don’t overlook marinated, air-fried tofu—it’s crunchy, flavorful, and perfect for wraps or rice bowls.
100 grams of tofu can give you up to 5.4 mg of iron, depending on the type.

These crunchy snacks are great for munching or adding texture to any dish. Pumpkin seeds are rich in minerals, including iron, and are easy to include in your diet. Toss them in trail mix, yogurt, granola, or simply grab a handful when you need an energy boost.
Roughly 8.8 milligrams of iron are found in every 100-gram portion of pumpkin seeds.

Chickpeas are incredibly versatile. They make creamy hummus, star in spicy curries, and are a great addition to crunchy roasted snacks. Along with plant-based protein and fiber, they provide a good amount of iron. They also bring a satisfying bite to soups, salads, and even savory breakfast dishes.
A 100-gram serving of cooked chickpeas contains approximately 2.9 mg of iron.

Don’t let its tiny size fool you—quinoa is a nutritional powerhouse. It’s a complete protein, which is rare in plant-based foods, and it also provides a good amount of iron. You can swap it for rice, mix it into salads, or use it as a base for anything from veggie stir-fries to breakfast bowls with fruit and nuts. It’san easy way to add more nutrients to any meal.

Cooked quinoa brings about 2.8 mg of iron per 100 grams to your plate.

Creamy, slightly sweet, and super snackable, cashews are more than just a desk drawer snack. These nuts offer healthy fats, magnesium, and iron. They’re great for blending into dairy-free sauces or adding to a veggie stir-fry. Keep a stash nearby for a snack that helps boost your energy levels.
With close to 6.7 mg of iron per 100 grams, cashews are a smart choice for an energy lift.

Dark chocolate, especially varieties with high cacao content, is a surprisingly good source of iron. Just a square or two after dinner can curb sweet cravings while giving your iron levels a gentle boost. It’s one of those little indulgences that brings both flavor and a bit of nourishment.
If you go for high-cacao dark chocolate, 100 grams can deliver up to 11.9 mg of iron.