Best Iron Foods for Vegetarians

Maintaining optimal iron levels as a vegetarian is crucial for health and vitality.  This selection of foods is not only rich in iron but also versatile and tasty, making it easy to incorporate them into your daily diet for energy, focus, and overall well-being.

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1

Pumpkin Seeds

Pumpkin seeds pack a whopping 10mg of iron per 100g, making them a top choice for vegetarians.

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2

Sundried Tomatoes

With 5.6mg of iron per 100g, sundried tomatoes add a flavorful and nutritious punch to any meal.

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3

Sesame Seeds

Sesame seeds and tahini boast 5.2mg of iron per 100g, perfect for dressings and spreads.

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4

Cashews

Cashews offer 5mg of iron per 100g, a tasty snack that's both nutritious and satisfying.

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5

Mixed-Grain Bread Roll

Each mixed-grain bread roll provides 4.7mg of iron, making sandwiches a great iron source.

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6

English Spinach

Raw English spinach contains 3.5mg of iron per 100g, ideal for salads and smoothies.

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7

Dried Apricots

Dried apricots have 3.1mg of iron per 100g, a sweet way to boost your iron intake.

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8

Tofu

Firm tofu provides 2.9mg of iron per 100g, a versatile ingredient in vegetarian cooking.

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9

Dates

Dates offer 2.6mg of iron per 100g, perfect for natural sweetening with an iron boost.

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10

Lentils

Lentils range from 1.8mg to 2.2mg of iron per 100g, a staple in vegetarian diets.

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ENJOY

Incorporate these iron-rich vegetarian foods into your diet for energy, focus, and health.