They are a great source of iron, offering around 6.6 mg of iron per cup when cooked. They are versatile and can be added to soups, stews, salads, or made into patties or dips.
A half-cup serving of tofu contains about 3-3.6 mg of iron. It's a versatile ingredient that can be used in various dishes, absorbing flavors well.
This pseudo-grain is not only high in protein but also a good source of iron, providing around 2.8 mg of iron per cup when cooked. It can be used as a base for salads, in soups, or as a side dish.
Black beans, kidney beans, chickpeas, and other legumes are rich in iron. A cup of cooked beans generally contains around 3-4 mg of iron.
Pumpkin seeds, sesame seeds, hemp seeds, and flaxseeds are rich in iron. They can be consumed as a snack, added to salads, smoothies, or used as toppings for various dishes.
Cashews, pine nuts, almonds, and peanuts contain decent amounts of iron. Snack on them or use them in cooking and baking for an iron boost.
Surprisingly, dark chocolate has a fair amount of iron. Opt for varieties with higher cocoa content to get more iron in your diet.
Potatoes, especially with the skin on, contain a good amount of iron. They can be incorporated into various dishes like soups, salads, or baked as a side dish.