8 Foods That Offer Even More Iron Than Beef


Opeye knows his business: The USDA reports 3 mg of the mineral in a half-cup of cooked spinach at 21 calories. Spinach is a nutritious powerhouse with protein, fiber, calcium, potassium, folate, vitamins A, C, and K.

White beans

Plant-based eaters choose beans for a reason. The USDA claims a half-cup of white beans has roughly 3.5 milligrams of iron, 8.7 g of protein, and 5.6 g of fiber. Consider alternatives to vegetarian stew.

Iron-fortified cereal

Prest claims that 3/4 cup of 100% iron-fortified, ready-to-eat cereal offers 18 mg of iron, meeting most women's RDA. This is a simple approach to fulfill your body's demands if you're constantly on the move.

Swiss chard

Instead of spinach, use other leafy greens in salads, stir-fries, and smoothies. According to the USDA, one cup of cooked Swiss chard has 4 mg of iron, protein, fiber, calcium, and vitamins A and C.

Red kidney beans

According to the USDA, one cup of red kidney beans has 5 mg of iron, 13 grams of gut-filling fiber, and 15 g of plant protein. Eating one half-cup portion of beans, chickpeas, or lentils daily may help you lose and maintain weight.


Even unfortified, 100 g of quick breakfast gives you roughly 2.2 mg of iron, according to the USDA. Your ticker will appreciate this supper. Oats' fiber reduces the incidence of heart disease, stroke, obesity.

White rice

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.