5 foods that contain more iron than meat

5 foods that contain more iron than meat

We all know Popeye was a great fan of spinach for its iron content.

If we are eating a good balanced diet we should be getting all the iron our body needs, but which foods should we be eating to make sure?

A daily intake of 9 mg of iron for men and 18 mg of iron is recommended for women and adolescents.

Because it is well known that when menstruation appears, the women’s body must compensate for this loss of iron.

In this way, when menopause arrives, women will need a lower iron dose of approximately 9 mg per day.

Pregnant women should also get iron. About 20 mg per day is the recommended dose for a good development of the foetus and good iron index during breastfeeding

When we lack iron we feel fatigue, exhaustion and are less resistance to infections.

Some of the reasons we may be deficient in iron is:

  • Lack of iron in the diet from a poorly balanced diet.
  • A low bioavailability of iron due to excess tea or calcium supplement.
  • A reduced absorption of iron caused by gluten intolerance, an inflammatory bowel disease or other intestinal disorders.
  • Abundant blood loss such as during menstruation or childbirth.


When it comes to food, we should not deprive ourselves of iron-rich foods such as red meat and crustaceans, but we must also take into account vegetables that have high doses of iron.

Here are my top 5 iron containing vegetables


Mung beans


One of the most important advantages of mung bean is that it contains high iron levels; approximately 1.8 milligrams per 100 g.

At the same time, add zinc, copper, and potassium. Because they are low-cost pulses, they are part of the list of foods with the best position in their nutrient-price ratio.



Broccoli contains 1 mg of iron per 100 g and this represents 6% of the recommended daily contribution. It is incredibly nutritious!

In addition, broccoli contains 168% of vitamin C recommended for an adult and as we already know, vitamin C helps absorb iron.

Broccoli is also rich in folates and provides 6 g of fiber and high doses of vitamin K.

These vegetables belong to the cruciferous family, where they also find cauliflower, Brussels sprouts, kale, and lettuce.


Dark Chocolate

A 30 g portion has 3.2 mg of iron, which represents 18% of the recommended daily contribution.

Only this small portion adds 25% copper and 16% magnesium. Dark chocolate contains prebiotic fibre, a food for friendly bacteria found in the intestines.

A study revealed that cocoa powder and dark chocolate have a greater antioxidant power than the juice of acai berries and blueberries!!


This vegetable has 512% vitamin A and 200% vitamin C, but the star of the kale is the amount of iron it contains: 1.5mg per 100 grams.

The amount of iron is greater than that of meat if we compare it in terms of calories. Iron transports oxygen in the body promotes growth and renews cells.

It also adds vitamin K, whose intervention in the coagulation of the blood contributes to the formation of strong and resistant bones.

So add some kale to your dinner tonight, you can pan fry it, steam it or oven roast with your carrots and peppers!


Pumpkin seeds


Those pumpkin seeds that we always discard when we cook this vegetable, contain 3.3 mg of iron per 100 grams. Take advantage of them!

They also contain zinc, phosphorus, and magnesium and their high nutritional value is due to vitamins A, E, F and those of group B. Their protein richness is very important: 35 grams of protein per 100 grams. They have all the essential amino acids.

A good way to take advantage of their properties is to combine them in your salads, just sprinkle them on top, or in your next stir fry!

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