These 10 vegetables contain more iron than meat

Iron is an essential mineral and important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body.

Iron is also necessary to maintain healthy cells, skin, hair and nails. Iron deficiency or anemia is serious condition, and if it is not treated on time, can lead to very serious consequences.

The most famous natural source of iron is meat, but not many knows that they are vegetables that contain even more iron that meat.

Here is a list of iron’s rich veggies:


Spinach is extremely rich in iron, vitamin A, and antioxidants. Cooked spinach provides more iron.


Tofu is abundant in thiamine, magnesium , selenium, and calcium, and 19% of the recommended daily intake od iron. Its isoflavones enhance insulin sensitivity, relieve menopausal symptoms, and lower the risk of heart disease.


Nuts, pistachios, almonds, hazelnuts, are rich in iron. Consume them raw, or add them to your smoothies, desserts, or salads.

Dark Chocolate

One dark chocolate of 30 g contains 3.2 mg of iron, which represents 18% of the recommended daily contribution, as well as 25% or the copper and 16% of the recommended magnesium daily intake.It also regulates cholesterol levels and lowers the risk of strokes and heart issues.

Mung bean

Mung bean contains 1.8 milligrams iron per 100 g. They are rich in potassium, copper, and zinc, and their regular consumption has been found o lower the risk of colorectal cancer, help weight loss, prevent diabetes, and lower the risk of cardiovascular diseases.


Beetroot contains 1.8mg of iron per 100gr of beetroot, as well as high amounts of betanin, magnesium, and calcium. It effectively prevents cancer, supports the function of the liver, and cleanses the blood.


A portion of 100gr of lentils contains 3.3mg of iron, lots of fibers which help digestion, and high-quality vegetable proteins. They are also rich in vitamin B and magnesium and are extremely beneficial for pregnant women and athletes.


Broccoli contains 1 mg of iron per 100 g. It is also abundant in vitamin C, a component that helps the absorption of iron.
Broccoli is rich in vitamin K, folates, and fiber, and like all other cruciferous vegetables, it also contains indole, sulforaphane, and glucosinolates; which are powerful plant cancer-fighting compounds.


A portion of 100gr of kale provides 1.5mg of iron, which is more than in meat. Kale is also rich in vitamin K, which intervenes in the blood coagulation and helps the formation of strong and resistant bones, and fiber, which treats constipation.

Pumpkin seeds

Pumpkin seeds are abudant of magnesium, zinc, phosphorus, vitamin A, F, B, and E, and 100 grams provide 35 of protein, and 3.3mg or iron. They are also high in fatty acids and polyunsaturated fatty acids, and the oil extracted from these seeds contains six times more linoleic acid than olive oil.

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