Welcome Green Monsters! We're your online guide to making conscious choices that help people, animals and the planet.
slideshow

10 Plant-based Foods Packed with Iron

Iron is an essential mineral that is critical for many of the body’s functions. It is needed to make proteins, such as hemoglobin and myoglobin. Hemoglobin is the protein present in red blood cells that carries oxygen from our lungs to our tissues, while myoglobin helps supply oxygen to our muscles.

According to the National Institutes of Health (NIH), men over the age of 19 have a recommended daily allowance (RDA) of 8 mg of iron. Premenopausal women have a much greater iron requirement than men. Women aged 19-50 have an RDA of 18 mg. After age 50, the number falls in line with men at 8 mg/day. Requirements are different for children under 18, as well as for pregnant or lactating women.

Plant-based (vegan) sources of iron aren’t absorbed as easily as in diets that include meat. As such, vegans need almost twice as much dietary iron each day as omnivores because of the lower intestinal absorption of iron from plant foods. Eating the following 10 foods packed with iron, together with sources of vitamin C, such as citrus fruits, will improve your body’s absorption of iron. For more information iron in a plant-based diet, read this article.

1. Dark Chocolate and Cocoa Powder

Recipe: Raw Dark Chocolate Cherry Cream Cups

Attention chocolate lovers! Dark chocolate (70-85% cacao solids) contains more iron, ounce for ounce, than beef – a lot more! A 3 oz. portion of cooked ground beef (70% lean meat, 30% fat) contains 2.11 mg of iron, while 3 oz. of dark chocolate boasts 10.12 mg. Chocolate pairs beautifully with oranges, so this is an easy way to group your iron and vitamin C consumption for maximum absorption.

This content provided above is for informational purposes only and is not a substitute for medical advice, diagnosis or treatment.


Disclosure: One Green Planet accepts advertising, sponsorship, affiliate links and other forms of compensation, which may or may not influence the advertising content, topics or articles written on this site. Click here for more information.

122 comments on “10 Plant-based Foods Packed with Iron”

Sign on with:
Click to add comment
Kari Kavalesky
3 Months Ago

Where are the other 9 foods?


Reply
Jamie Bonilla
3 Months Ago

Nikole Patiño


Reply
Cyril Majikstarl
3 Months Ago

Hirshell Coulombe heres your meatpie


Reply
Susan Vang
3 Months Ago

Cashew Nut


Reply
Randi Wright Clawson
3 Months Ago

Good. Bc I eat more dark chocolate, lb for lb, than beef. Lol


Reply
Jana Leland
3 Months Ago

it takes seconds to load, but it gets there!


Reply
Diane Hall
3 Months Ago

sharing!


Reply
Sandy Rees
3 Months Ago

Love my dark chocolate. Hope cacao works too


Reply
Michael Heliotis
3 Months Ago

Nina Bo Bina


Reply
Jenn Tedmon
3 Months Ago

Article works fine on my PC... no downloading required


Reply


Subscribe to our Newsletter




Follow us on


Do Not Show This Again

×

Submit to OneGreenPlanet


Terms & Conditions ×