Nine foods (suitable for vegetarians) with more iron content than meat


The reference food when we talk about iron is meat, so much so that if you lack iron, they have surely recommended its consumption. This is because iron in meat is easily absorbed, but in 100 grams of red meat we find an average of 2.5 mg of this mineral, so it is very easy to find it in foods other than meat.

Here are nine foods (suitable for vegetarians) with more iron content than meat and that therefore can help you prevent deficiencies of critical nutrients in diets without meat:

Peach dried apricots

It is a good option to add iron to vegetarian diets, because for every 100 grams it concentrates 7.5 mg of the mineral and we can easily consume 50 grams of this food as a snack.

In addition, they are a source of fiber, carotenes and natural sugars that will allow us to sweeten dishes without resorting to poor quality sugars. For example, with peach dried apricots we can make a sauce, energy bars, a fresh salad or a healthy sponge cake suitable for celiacs.

Textured soybeans

It concentrates more than five times the iron content of meat, with 14.5 mg per 100 grams and is also one of the options with more protein that we can add to vegetarian diets

It is suitable for coeliacs so it can be of great help for vegans with the disease and very easy to use in a variety of dishes such as chickpea and soy tacos, a vegetarian chili or some tasty lentil bolognese totally of vegetable origin .


Quinoa is a pseudocereal with valuable properties for the body, rich in fiber, vegetable proteins, with a minimum of good fats, B-complex vitamins, potassium and around 13 mg of iron per 100 grams.

In addition, it is as versatile as any cereal and therefore, we can use it to fill tomatoes or other vegetables, to make a fake paella, a salad, hamburgers or the modern version of traditional rice pudding.


With 8 mg of iron per 100 grams, lentils are the legume that concentrates the highest proportion of the mineral and that also offers protein, potassium and a lot of fiber to vegetarian diets.

With lentils we can prepare a variety of dishes: from a stew with vegetables or salads to a hummus, a cream of pumpkin and lentils curry or a vegetarian Bolognese sauce.


Among all the nuts, the pistachio is one of the ones that concentrates the highest proportion of iron, exceeding 7 mg per 100 grams.

In addition, it is a good source of quality fats, it provides potassium, vegetable calcium and proteins that are also ideal for vegetarians, so its intake is of great help when obtaining good nutrients from plant foods.

With pistachio we can accompany pasta, give texture to a fresh salad or create healthy desserts such as a sweet salad or some oranges with chocolate and pistachio.

Wheat germ

Although it is present in whole wheat grain and its derivatives, we can consume wheat germ only as a good resource to enrich dishes with iron, since for every 100 grams it provides 8.5 mg of the mineral.

It is also a source of fiber and other micronutrients that the body needs to function properly and we can season preparations with it, enrich cake, biscuit or other doughs and also add it to various smoothies and salads.


This emulsion made from sesame seeds and vegetable oils is not only a very versatile and tasty ingredient, but also a good source of iron in vegetarian diets, since it concentrates 9 mg of the mineral per 100 grams.

Tahini is also a good source of plant-based calcium and provides good graces derived from vegetable oils and especially sesame seeds.

With this ingredient we can make various dressings, the traditional hummus and its variants and also a tasty and nutritious cookies.

Chia seeds

They are very useful to replace eggs in vegan diets and serve as a healthy thickener in many dishes. They are also a source of omega 3, calcium and vegetable proteins in addition to providing 7.5 mg of iron per 100 grams.

With chia seeds we can make a variety of preparations such as a porridge for breakfast, a lime water, a healthy jam or a quick and satisfying bread.


It is the perfect substitute for cheese in vegan diets and can go very well as a replacement for meat proteins at a vegetarian's table, as it also provides 5.4 mg of iron per 100 grams.

Tofu is as versatile as cheese, and can be used in both sweet and savory dishes, hot or cold. For example, we can make tacos, scrambled eggs, meatballs and various sauteed with this ingredient.

These are the nine foods suitable for vegetarians that have more iron than meat and that also contribute to add good properties and nutrients to the usual diet.

Image | iStock, Pixabay and Wikimedia

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