1. Lentils

• Packed with iron, lentils provide about 6.6 mg of iron per cup, making them an excellent option for vegetarians.

2. Spinach

• Leafy greens like spinach are rich in iron, with about 6.4 mg per cooked cup. It’s also a great source of vitamin C, which helps iron absorption.

3. Chickpeas

• These legumes offer around 4.7 mg of iron per cup and are also a great source of protein.

4. Tofu

• A popular plant-based protein, tofu contains around 3.4 mg of iron per half-cup serving.

5. Quinoa

• This whole grain offers 2.8 mg of iron per cup when cooked, and it’s also a complete protein containing all nine essential amino acids.

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Combining these foods with vitamin C-rich sources, like citrus fruits or tomatoes, can enhance iron absorption.