List of Iron-Rich Foods for Vegetarians

Most vegetarian sources of iron contain vitamin C or are easily paired with foods rich in this vitamin. This may be why vegetarians do not suffer from iron deficiency at a greater rate than omnivores according to the Vegetarian Resource Group.

List of Iron-Rich Foods for Vegetarians

Pumpkin Seeds
Raw pumpkin seeds provide 30 percent of the Recommended Daily Value for iron.

Source

Beans
A half-cup serving of beans provides about 10 percent of your daily iron needs. Soybean products such are so rich in iron. Supplying about 10 to 15 percent iron per 4-oz. serving. You can help your body absorb most of this iron by preparing dishes that combine beans with foods rich in vitamin C.

Source

Vegetables
Eating a wide variety of green vegetables will help you meet your iron needs. Green Pea, cabbage and tomatoes contribute both iron and vitamin C to your diet.

Source

Grains
You can also serve naturally high in iron brown rice with vegetables or beans.

Source

Potatoes
Potatoes contain both iron and vitamin C. They can be easily combined with other iron-rich foods either as a side dish or part of the main recipe. Try adding potatoes to chilli, curried lentils and other Indian dishes. Mashed potatoes are also a great idea!

Source