Chickpeas provide 3.7 mg of iron per cup, according to the USDA. 14.6 g of lean, plant-based protein per cup.
Chickpeas
Largeman-Roth says sesame seeds taste nutty and are high in iron. Iron content per tablespoon: 1.31 milligrammes
Sesame Seeds
This healthy green (frozen and boiled) contains 3.72 mg of iron, protein, fibre, calcium, and vitamins A and E.
Spinach
This healthy green (frozen and boiled) contains 3.72 mg of iron, protein, fibre, calcium, and vitamins A and E.
Lentils
Boiled black beans provide 3.61 mg of iron per cup. Pair with kale, bell peppers, broccoli, or cauliflower to boost iron absorption. These foods are high in vitamin C, which helps absorb non-heme iron.
Black Beans
Raw green soybeans have 9 mg of iron per cup. Soybeans provide plant-based protein, copper, manganese, fibre, and fibre.
Green soybean
A 1-ounce serving of raw pumpkin seeds without shells contains 2.7 milligrammes of iron. Use the seeds as a crunchy topping for yoghurt, cereal, or salad.
Pumpkin Seeds
Raisin bran provides 9.39 milligrammes of iron per cup. It's a good source of fibre, like many fortified cereals.
Cereals
Liver and giblets are iron-rich. 113 grammes of chicken giblets offers 6.1 milligrammes of iron, an excellent source. Liver is iron-rich. Pork liver has 6.61 milligrammes of iron per ounce.