21 Vegetarian Foods That Are Loaded With Iron

19. Dark Chocolate

Dark chocolate contains significantly more nutrients than its milk chocolate counterpart.

Not only does it offer 3.3 mg of iron per ounce (28 grams), meeting around 18% of the RDI, but it also contains a good amount of fiber, magnesium, copper and manganese (70).

Additionally, dark chocolate is a powerful source of antioxidants, a group of beneficial plant compounds that help protect against various diseases (71).

20. Blackstrap Molasses

Blackstrap molasses is a sweetener often claimed to be healthier than table sugar.

In terms of iron, it contains around 1.8 mg of iron per two tablespoons, or around 10% of the RDI (72).

This portion also helps cover between 10–30% of your recommended daily intake of copper, selenium, potassium, vitamin B6, magnesium and manganese.

However, despite its higher nutrient content, blackstrap molasses remains very high in sugar and should be consumed in moderation.

21. Dried Thyme

Dried thyme is one of the most popular culinary herbs.

Many consider it a nutritional powerhouse, and research has linked it to health benefits ranging from fighting bacterial infections and bronchitis to improving your mood (73, 74, 75).

Thyme also happens to be one of the herbs with the highest iron content, offering 1.2 mg per dried teaspoon, or around 7% of the RDI (76).

Sprinkling a little on each meal is a good strategy for those wanting to increase their iron intake.

SUMMARY:Coconut milk, dark chocolate, blackstrap molasses and dried thyme are lesser known, yet undoubtedly rich, sources of iron.

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