21 Vegetarian Foods That Are Loaded With Iron

7. Tomato Paste

At 0.5 mg per cup, raw tomatoes contain very little iron. However, when dried or concentrated, they offer a much greater amount (33).

For instance, half a cup (118 ml) of tomato paste offers 3.9 mg of iron, or 22% of the RDI, whereas 1 cup (237 ml) of tomato sauce offers 1.9 mg, or 11% of the RDI (34, 35).

Sun-dried tomatoes are another iron-rich source, providing you with 1.3–2.5 mg per half cup, or up to 14% of the RDI (36, 37).

Tomatoes are also a great source of vitamin C, which helps increase iron absorption. Moreover, they’re a great source of lycopene, an antioxidant linked to a reduced risk of sunburn (38, 39).

8. Potatoes

Potatoes contain significant amounts of iron, mostly concentrated in their skins.

More specifically, one large, unpeeled potato (10.5 ounces or 295 grams) provides 3.2 mg of iron, which is 18% of the RDI. Sweet potatoes contain slightly less — around 2.1 mg for the same quantity, or 12% of the RDI (40, 41).

Potatoes are also a great source of fiber. Additionally, one portion can cover up to 46% of your daily vitamin C, B6 and potassium requirements.

9. Mushrooms

Certain varieties of mushrooms are particularly rich in iron.

For instance, one cooked cup of white mushrooms contains around 2.7 mg, or 15% of the RDI (42).

Oyster mushrooms may offer up to twice as much iron, whereas portobello and shiitake mushrooms contain very little (43, 44, 45).

10. Palm Hearts

Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C and folate.

A lesser-known fact about palm hearts is that they also contain a fair amount of iron — an impressive 4.6 mg per cup, or 26% of the RDI (46).

This versatile vegetable can be blended into dips, tossed on the grill, incorporated into a stir-fry, added to salads and even baked with your favorite toppings.

SUMMARY:Vegetables often contain significant amounts of iron. Their generally large volume-to-weight ratio explains why eating them cooked may make it easier to meet your daily requirements.

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