Vegetarian food containing iron

Iron rich food

Where is iron got from?

Iron can be mainly obtained from animal food. Liver is the best animal food containing iron (chicken, veal, pork, turkey, lamb, etc) Pates are made from liver and they are one of the best sources of this mineral.

Red meat is also a good iron provider (especially beef, turkey, pork) but seafood is even better (squid, mussels, clams, prawns, shrimps, prawns, lobsters, oysters, snails, etc.)

However, vegetarian people can get it from plant foods. The following table shows a list of the main plant food containing iron

Iron rich vegetarian food list

Nuts: almonds, walnuts, hazelnuts, pistachios, sunflower seeds, etc.

Vegetables: especially chickpeas, beans, lentils, peas, soybeans, etc.

Green vegetables: spinach, kale, brussels sprouts, artichokes, broccoli, beets,

Cereals: Especially prepared cereals for breakfast containing added iron. Whole grains are rich in iron, such as oats, barley, rice, wheat, etc.



Dried fruits: prunes, raisins, dates, apricots, etc.

Baked potatoes

* Related information:

Restless Legs Syndrome

More information about iron properties.

Written by Editorial Botanical-online team in charge of content writing

Article updated on: 22 April, 2019

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Botanical-online is an informative page that describes, among other topics, the traditional uses of plants from a therapeutic point of view. Their descriptions do not replace professional advice. Botanical-online is not responsible for self-medication and recommends consulting with the physician.