Foods That Offer Even More Iron Than Beef
There’s a reason beans are a go-to for plant-based eaters. One half-cup of white beans offers nearly 3.5 mg of iron, the USDA says, along with 8.7 grams (g) of protein and 5.6 g of fiber.
Prest says just 3/4 cup of 100% iron-fortified, ready-to-eat cereal has a whopping 18 mg of iron, which meets most women’s recommended daily value. If you’re always on the go, this is a quick and easy way to meet your body’s needs.
If spinach isn’t your thing, opt for other leafy greens in your salads, stir-fries, and smoothies. One cup of cooked Swiss chard will get you 4 mg of iron, per the USDA, along with some protein, fiber, calcium, and vitamins A and C. S
One cup of red kidney beans packs 5 mg of iron, 13 grams of gut-filling fiber, and 15 g of plant protein, per the USDA. If weight control is a goal, eating one half-cup serving of beans, chickpeas, or lentils daily can also help you lose weight and keep it off due to how filling they are
Your ticker will thank you for this meal, too. Since oats are full of fiber, they help lower your risk of heart disease, stroke, obesity, and type 2 diabetes, according to the American Heart Association.
Just 1/3 cup of white rice has 3 mg of iron, says Prest. Serve it with another food on this list, such as beans or chickpeas, and you’ll be close to fulfilling your daily requirement with just one meal.
Lentils will load your plate with a whopping 3.3 mg of iron and roughly 8 g of protein per cooked half-cup, per the USDA—meaning a simple, delicious Italian lentil and broccoli stew is a no-brainer for your next dinner.