{"id":61200,"date":"2022-03-25T19:00:16","date_gmt":"2022-03-25T13:30:16","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=61200"},"modified":"2026-04-24T17:05:25","modified_gmt":"2026-04-24T11:35:25","slug":"10-vegetarian-foods-that-are-rich-in-iron","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/","title":{"rendered":"10 Iron-Enriched Foods for Vegetarians: A Complete Guide to Iron-Rich Foods"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter wp-image-76571 size-full lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/INFOGRAPHIC-10-Vegetarian-Foods-That-Are-Rich-In-Iron-01.webp\" alt=\"INFOGRAPHIC-10 Vegetarian Foods That Are Rich In Iron-01_Activ Living Community\" width=\"1333\" height=\"2758\" data-srcset=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/INFOGRAPHIC-10-Vegetarian-Foods-That-Are-Rich-In-Iron-01.webp 1333w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/INFOGRAPHIC-10-Vegetarian-Foods-That-Are-Rich-In-Iron-01-145x300.webp 145w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/INFOGRAPHIC-10-Vegetarian-Foods-That-Are-Rich-In-Iron-01-495x1024.webp 495w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/INFOGRAPHIC-10-Vegetarian-Foods-That-Are-Rich-In-Iron-01-768x1589.webp 768w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/INFOGRAPHIC-10-Vegetarian-Foods-That-Are-Rich-In-Iron-01-742x1536.webp 742w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/INFOGRAPHIC-10-Vegetarian-Foods-That-Are-Rich-In-Iron-01-990x2048.webp 990w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/INFOGRAPHIC-10-Vegetarian-Foods-That-Are-Rich-In-Iron-01-1250x2586.webp 1250w\" data-sizes=\"(max-width: 1333px) 100vw, 1333px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1333px; --smush-placeholder-aspect-ratio: 1333\/2758;\" \/><\/p>\n<p>If you were recently diagnosed with an iron deficiency and don\u2019t know what food items to consume to make sure your iron levels come up, we\u2019ve got you covered. There are so many iron-rich foods in vegetables that you can consume daily to make sure your health is back to normal. Read on to learn all about these vegetarian sources of iron and make delicious recipes to complete your diet.<\/p>\n<h2><b>Why Iron Is Important for Your Body?\u00a0<\/b><\/h2>\n<p>Iron<span style=\"font-weight: 400;\"> maintains energy, focus, and overall well-being. It also:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps red blood cells transport oxygen efficiently<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supports muscle metabolism and brain health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthens the immune system<\/span><\/li>\n<\/ul>\n<h3 data-pm-slice=\"1 1 []\"><strong>Here are 10 Healthy Foods that are High in Iron.<\/strong><\/h3>\n<ol>\n<li style=\"text-align: left;\"><strong>Soybeans and Tofu:<\/strong> Soybeans are rich in iron and protein. They provide around 9 mg of iron per cup. Tofu, tempeh, and soy milk provide similar benefits for vegetarians.<\/li>\n<li style=\"text-align: left;\"><strong>Lentils:<\/strong> Lentils are another iron-rich Indian food. It also contains a significant amount of protein, fiber, folate, complex carbs, and manganese.<\/li>\n<li style=\"text-align: left;\"><strong>Beans and peas:<\/strong> White, lima, red kidney, and navy beans also contain significant amounts of iron.<\/li>\n<li style=\"text-align: left;\"><strong>Nuts:<\/strong> Almond, pine nuts, and cashews are rich in iron and help fight anemia.<\/li>\n<li style=\"text-align: left;\"><strong>Seeds:<\/strong> Seeds are iron-rich foods in vegetarian diets. Pumpkin seeds provide nearly 11 mg of iron per cup, while chia, hemp, and flaxseeds are rich in omega-3 fats and protein.<\/li>\n<li style=\"text-align: left;\"><strong>Leafy green vegetables:<\/strong> Kale, spinach, collard greens, beet greens, broccoli, cabbage, and Brussels sprouts are also loaded with iron. Potatoes contain a good amount of iron, primarily in the skin.<\/li>\n<li style=\"text-align: left;\"><strong>Mushrooms:<\/strong> Oyster and portobello varieties are iron-enriched foods for vegetarians, which contain vitamin D and selenium.<\/li>\n<li style=\"text-align: left;\"><strong>Whole Grains:<\/strong> Whole grains are naturally rich in iron and fibre. Healthy Indian breakfast options like oats, brown rice, and quinoa are filling and good for digestion.<\/li>\n<li style=\"text-align: left;\"><strong>Dark chocolate:<\/strong> It is significantly more nutritious than its milk chocolate counterpart and contains nutrients including iron, fiber, magnesium, copper, and manganese.<\/li>\n<li style=\"text-align: left;\"><strong>Potatoes and Brussels Sprouts:<\/strong> Potatoes, especially when eaten with their skin, contain about 2 mg of iron per serving. Brussels sprouts are also iron-rich vegetarian foods that provide around 1.8 mg per cup, along with vitamin C.<\/li>\n<\/ol>\n<p>Add these <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/02\/18\/need-more-iron-in-your-diet-check-out-this-iron-rich-food-list\/\">iron-rich foods<\/a><\/strong> to your vegetarian diet, and we are sure you will see a drastic change in your overall health.<\/p>\n<h2 data-pm-slice=\"1 1 []\"><strong>Fruits and Other Iron-Rich Foods for Vegetarians<\/strong><\/h2>\n<p data-start=\"97\" data-end=\"331\">Fruits such as prunes, dried apricots, mulberries, and black olives are excellent supplementary sources of iron and are among the most iron rich foods. These also contain fibre and antioxidants that aid digestion and heart health.<\/p>\n<p data-start=\"333\" data-end=\"455\">A tablespoon of blackstrap molasses provides nearly 3.5 mg of iron. Enjoy them in moderation to avoid excess sugar intake.<\/p>\n<h2 data-pm-slice=\"1 1 []\"><strong>How to Increase Iron Absorption from Plant-Based Iron-Rich Foods?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Understanding how to improve <\/span><span style=\"font-weight: 400;\">iron for vegetarians<\/span><span style=\"font-weight: 400;\"> is key since plant-based iron absorbs differently than animal sources, especially when relying on iron rich foods vegetarian diets. Here are a few simple yet effective strategies:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add vitamin C-rich foods:<\/b><span style=\"font-weight: 400;\"> Pair iron-rich meals with lemon, oranges, or tomatoes to improve absorption.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid tea or coffee with meals:<\/b><span style=\"font-weight: 400;\"> Caffeine can reduce iron absorption. Have these beverages an hour later.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soak or sprout legumes and grains:<\/b><span style=\"font-weight: 400;\"> This reduces phytates that hinder absorption.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cook in cast-iron pans:<\/b><span style=\"font-weight: 400;\"> This adds small amounts of iron to food naturally.<\/span><\/li>\n<\/ul>\n<h2><b>How Much Iron Do You Need Daily?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The recommended daily intake (RDI) for iron depends on age, gender, and life stage:<\/span><\/p>\n<ul>\n<li><b>Adult men:<\/b><span style=\"font-weight: 400;\"> 8 mg\/day<\/span><\/li>\n<li><b>Women (19\u201350 years):<\/b><span style=\"font-weight: 400;\"> 18 mg\/day<\/span><\/li>\n<li><b>Pregnant women:<\/b> 27 mg\/day<\/li>\n<\/ul>\n<div class=\"key-takeaway__content-wrap\">\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Iron is a vital mineral that your body needs to produce <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/09\/16\/which-foods-can-help-you-improve-your-hemoglobin-count\/\">hemoglobin<\/a><\/strong>, a protein responsible for transporting blood and oxygen throughout the body.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">An <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2024\/01\/24\/how-to-increase-iron-level-in-body\/\">iron deficiency<\/a><\/strong> can result in <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2020\/01\/22\/is-your-fatigue-anaemia\/\">anemia<\/a><\/strong>, reduced energy levels, and shortness of breath.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Foods that are rich in iron include soybeans, nuts, seeds, mushrooms, and leafy green vegetables.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"faq-container\">\n<h2 class=\"faq-title\"><strong><br \/>\nFrequently Asked Questions<\/strong><\/h2>\n<div class=\"faq-item\"><input id=\"faq1\" type=\"checkbox\" \/><br \/>\n<label for=\"faq1\">What vegetarian food is highest in iron?<\/label><\/p>\n<div class=\"faq-content\">\n<p>Soybeans, lentils, and fortified cereals are iron-rich foods in veg.<\/p>\n<\/div>\n<\/div>\n<div class=\"faq-item\"><input id=\"faq2\" type=\"checkbox\" \/><br \/>\n<label for=\"faq2\">Which fruits and nuts have the most iron?<\/label><\/p>\n<div class=\"faq-content\">\n<p>Dried apricots, prunes, olives, almonds, and cashews are rich in iron.<\/p>\n<\/div>\n<\/div>\n<div class=\"faq-item\"><input id=\"faq3\" type=\"checkbox\" \/><br \/>\n<label for=\"faq3\">Can vegetarians get enough iron without supplements?<\/label><\/p>\n<div class=\"faq-content\">\n<p>Yes. A diet rich in green vegetables, seeds, and fruits can provide sufficient iron.<\/p>\n<\/div>\n<\/div>\n<div class=\"faq-item\"><input id=\"faq4\" type=\"checkbox\" \/><br \/>\n<label for=\"faq4\">Does cooking method affect iron absorption?<\/label><\/p>\n<div class=\"faq-content\">\n<p>Soaking grains, using cast iron cookware, and pairing with vitamin C-rich foods enhance absorption efficiency.<\/p>\n<\/div>\n<\/div>\n<div class=\"faq-item\"><input id=\"faq5\" type=\"checkbox\" \/><br \/>\n<label for=\"faq5\"> What are the symptoms of iron deficiency?<\/label><\/p>\n<div class=\"faq-content\">\n<p>Common symptoms include fatigue, weakness, pale skin, shortness of breath, and frequent headaches.<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n<p><strong>Popular Searches<\/strong><\/p>\n<p><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2025\/12\/02\/diy-healthy-snacks-for-diabetics-on-a-busy-schedule\/\"><span style=\"font-weight: 400;\">Diabetes Friendly Food<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2025\/12\/02\/plant-based-proteins-and-heart-health-from-lentils-to-tofu\/\"> <span style=\"font-weight: 400;\">Plant Based Protein<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2025\/12\/03\/heart-attack-vs-cardiac-arrest\/\"> <span style=\"font-weight: 400;\">Heart Attack Vs Cardiac Arrest<\/span><\/a><span style=\"font-weight: 400;\"> | <\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2025\/12\/04\/diabetes-and-your-skin-recognising-common-diabetic-skin-conditions\/\"><span style=\"font-weight: 400;\">Diabetic Skin Conditions<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2025\/12\/05\/heart-attack-recovery-how-to-heal-rebuild-and-live-better\/\"> <span style=\"font-weight: 400;\">Heart Attack Recovery<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2025\/12\/05\/exciting-heart-healthy-breakfasts-for-every-morning\/\"> <span style=\"font-weight: 400;\">Breakfast For Heart Patients<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2025\/12\/05\/benefits-of-short-walks-for-your-mind\/\"> <span style=\"font-weight: 400;\">Benefits Of Walking<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/01\/04\/constipation-symptoms-and-causes\/\"> <span style=\"font-weight: 400;\">Constipation<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/01\/05\/how-to-get-good-sleep-at-night\/\"> <span style=\"font-weight: 400;\">How To Get Good Sleep<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/01\/05\/hypertension-in-young-adults\/\"> <span style=\"font-weight: 400;\">High BP In Young Adults<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/01\/03\/weight-loss-meal-plan\/\"> <span style=\"font-weight: 400;\">Diet Plan To Loss Weight<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/01\/03\/body-fat-percentage-ideal-levels-how-to-calculate-fat-percentage\/\"> <span style=\"font-weight: 400;\">Body Fat Percentage<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/01\/08\/health-trends\/\"> <span style=\"font-weight: 400;\">Health Trends<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/02\/03\/how-poor-aqi-in-winter-affects-your-health\/\"> <span style=\"font-weight: 400;\">AQI In Winter<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/02\/10\/winter-citrus-guide\/\"> <span style=\"font-weight: 400;\">Citrus Fruits<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/02\/18\/ai-and-mental-health\/\"> <span style=\"font-weight: 400;\">AI And Mental Health<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/03\/09\/is-skipping-breakfast-good-for-health\/\"> <span style=\"font-weight: 400;\">Is It Good To Skip Breakfast<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/03\/09\/everyday-habits-that-are-like-medicine\/\"> <span style=\"font-weight: 400;\">Everyday Habits For Health<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/03\/09\/how-your-body-processes-food-11-am-vs-11-pm\/\"> <span style=\"font-weight: 400;\">How Body Processes Food<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/hindi\/active-together\/2026\/03\/09\/is-raisin-good-for-thyroid\/\"> <span style=\"font-weight: 400;\">Is Raisin Good For Thyroid<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/03\/09\/warm-water-vs-cold-water\/\"> <span style=\"font-weight: 400;\">Warm Water Vs Cold Water<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/04\/14\/benefits-of-gond-katira\/\"> <span style=\"font-weight: 400;\">Benefits Of Gond Katira<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/04\/14\/health-checkups-after-30s-tests-you-shouldnt-skip\/\"> <span style=\"font-weight: 400;\">Health Checkups After 30s<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/04\/14\/vo2-max\/\"> <span style=\"font-weight: 400;\">VO2 Max<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2026\/04\/13\/smoking-in-your-20s-vs-40s\/\"> <span style=\"font-weight: 400;\">Smoking In Your 20s Vs 40s<\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you were recently diagnosed with an iron deficiency and don\u2019t know what food items&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":61202,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4256,833],"tags":[3049,3023,2527,1166],"class_list":["post-61200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-facts","category-diet-and-nutrition","tag-iron","tag-iron-rich-indian-foods","tag-iron-rich-foods","tag-vegetables"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Iron-Enriched Foods for Vegetarians: A Complete Guide to Iron-Rich Foods<\/title>\n<meta name=\"description\" content=\"Looking for iron rich foods in veg? Check this complete list of vegetarian iron-rich foods, fruits, and tips to increase iron absorption naturally.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Iron-Enriched Foods for Vegetarians: A Complete Guide to Iron-Rich Foods\" \/>\n<meta property=\"og:description\" content=\"Looking for iron rich foods in veg? Check this complete list of vegetarian iron-rich foods, fruits, and tips to increase iron absorption naturally.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/\" \/>\n<meta property=\"og:site_name\" content=\"ACTIV LIVING COMMUNITY\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-25T13:30:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-24T11:35:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/Iron-Foods.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"512\" \/>\n\t<meta property=\"og:image:height\" content=\"512\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Aditya Birla Health Insurance\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Aditya Birla Health Insurance\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"10 Iron-Enriched Foods for Vegetarians: A Complete Guide to Iron-Rich Foods","description":"Looking for iron rich foods in veg? Check this complete list of vegetarian iron-rich foods, fruits, and tips to increase iron absorption naturally.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/","og_locale":"en_US","og_type":"article","og_title":"10 Iron-Enriched Foods for Vegetarians: A Complete Guide to Iron-Rich Foods","og_description":"Looking for iron rich foods in veg? Check this complete list of vegetarian iron-rich foods, fruits, and tips to increase iron absorption naturally.","og_url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/","og_site_name":"ACTIV LIVING COMMUNITY","article_published_time":"2022-03-25T13:30:16+00:00","article_modified_time":"2026-04-24T11:35:25+00:00","og_image":[{"width":512,"height":512,"url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/Iron-Foods.jpg","type":"image\/jpeg"}],"author":"Aditya Birla Health Insurance","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Aditya Birla Health Insurance","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/#article","isPartOf":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/"},"author":{"name":"Aditya Birla Health Insurance","@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#\/schema\/person\/ec9714e1c16a5941bea55fe90244ea07"},"headline":"10 Iron-Enriched Foods for Vegetarians: A Complete Guide to Iron-Rich Foods","datePublished":"2022-03-25T13:30:16+00:00","dateModified":"2026-04-24T11:35:25+00:00","mainEntityOfPage":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/"},"wordCount":832,"publisher":{"@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#organization"},"image":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/#primaryimage"},"thumbnailUrl":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/Iron-Foods.jpg","keywords":["iron","iron rich indian foods","iron-rich foods","vegetables"],"articleSection":["Food Facts","Nutrition"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/","url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/","name":"10 Iron-Enriched Foods for Vegetarians: A Complete Guide to Iron-Rich Foods","isPartOf":{"@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/#primaryimage"},"image":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/#primaryimage"},"thumbnailUrl":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/Iron-Foods.jpg","datePublished":"2022-03-25T13:30:16+00:00","dateModified":"2026-04-24T11:35:25+00:00","description":"Looking for iron rich foods in veg? Check this complete list of vegetarian iron-rich foods, fruits, and tips to increase iron absorption naturally.","breadcrumb":{"@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/#primaryimage","url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/Iron-Foods.jpg","contentUrl":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/Iron-Foods.jpg","width":512,"height":512,"caption":"Iron-Enriched Foods for Vegetarians"},{"@type":"BreadcrumbList","@id":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/25\/10-vegetarian-foods-that-are-rich-in-iron\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/diet-and-nutrition\/"},{"@type":"ListItem","position":3,"name":"10 Iron-Enriched Foods for Vegetarians: A Complete Guide to Iron-Rich Foods"}]},{"@type":"WebSite","@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#website","url":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/","name":"ACTIV LIVING COMMUNITY","description":"","publisher":{"@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#organization","name":"Aditya Birla Health Insurance","url":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#\/schema\/logo\/image\/","url":"","contentUrl":"","caption":"Aditya Birla Health Insurance"},"image":{"@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"http:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/#\/schema\/person\/ec9714e1c16a5941bea55fe90244ea07","name":"Aditya Birla Health Insurance","url":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/author\/shrutiitsyellowseed-com\/"}]}},"_links":{"self":[{"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/posts\/61200","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/users\/2963"}],"replies":[{"embeddable":true,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/comments?post=61200"}],"version-history":[{"count":20,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/posts\/61200\/revisions"}],"predecessor-version":[{"id":79035,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/posts\/61200\/revisions\/79035"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/media\/61202"}],"wp:attachment":[{"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/media?parent=61200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/categories?post=61200"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-json\/wp\/v2\/tags?post=61200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}