Important Message from The Joint Chiropractic regarding COVID-19 (Novel Coronavirus) - Read More

Best Vegetarian Options for Eating More Iron

By Lana Bandoim

Although Popeye made spinach a popular way to get more iron, it is not the only source of this important nutrient for vegetarians. Consider the following options to add more iron to a diet. You may not end up with Popeye’s muscles, but you will avoid anemia.


Legumes include beans, lentils and peas. The iron content can vary, but they are all good sources of this nutrient. One cup of cooked lima beans has about 4.5 mg of iron. One cup of cooked lentils has about 6.6 mg of iron. In general, beans tend to have 4.4 to 6.6 mg of iron per cup.

Blackstrap Molasses

Two tablespoons of blackstrap molasses have a total of 7.2 mg of iron. Unlike ketchup or mustard, it can be more challenging to add more molasses to a diet. Consider adding a tablespoon to coffee or another beverage that can mask the taste. Another option is to use blackstrap molasses while cooking. It can be used in sauces, glazes, marinades and dips.

Nuts and Seeds

Nuts and seeds are also a good source of iron for vegetarians. Two tablespoons of sesame seeds have a total of 1 mg of iron. One cup of pumpkin seeds has 33.9 mg of iron. Although the iron content can vary based on the type of nut or seed, they all provide some iron.

Leafy Greens

Spinach is part of the leafy green category, but it is not the only vegetable that has a lot of iron. A cup of cooked Swiss chard has 4 mg of iron. Collard greens, kale and beet greens are also good sources of iron. Consider making a leafy green salad for lunch or dinner. Another way to eat more leafy greens is to cook them in soups, casseroles or vegetarian lasagnas. They can be added to smoothies or turned into raw sandwich wraps.


Most of the iron found in potatoes is in the skin. One large potato has about 3.2 mg of iron. When you cook them, make sure to wash and keep the skin on the potatoes. Consider making potato soup or salad. Baked, roasted, scalloped or mashed potatoes are also an easy dinner option.

If you do not want to mimic Popeye and fill up a plate with spinach, then consider alternative vegetarian sources of iron. From lentils to lima beans, there are many options. Try experimenting with different recipes that make eating more iron easier.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

Story Link

Download your offer today and save!

Offer valued at $45. Valid for new patients only. See clinic for chiropractor(s)' name and license info. Clinics managed and/or owned by franchisee or Prof. Corps. Restrictions may apply to Medicare eligible patients. Individual results may vary.