Home » Your Health » 8 Iron-Rich Foods That Aren’t Meat

8 Iron-Rich Foods That Aren’t Meat


Iron, an essential mineral that helps to transport oxygen throughout the body, comes in two dietary forms: heme and non-heme. Heme iron is found in animal food sources such as red meat, fish and poultry, which originally contained hemoglobin. According to WebMD, heme sources are where the body absorbs the most iron.

But for those who follow vegetarian or vegan diets, or others who may simply want to cut back on their meat intake, their iron intake needs to come from other foods. Understanding what non-heme, or plant-based, sources of iron are available—like these eight—is essential to ensuring proper intake each day.

1. Tofu

Made from soybean curds, tofu packs a serious nutrient punch! Just half a cup contains 10 grams of protein and 44 percent of a person’s daily calcium needs. It is also among the best plant-based sources of iron, with 6.4 milligrams in the same serving size.

While tofu often has a reputation of being quite bland, it is a very versatile food that absorbs the flavors of any dish it’s in. It is most commonly used in stir-fries, but is also great in soups, scrambled like eggs, or marinated and grilled on the BBQ.

Next »
ADVERTISEMENT

We Recommend

More on ActiveBeat
  • 12 Things to Know About Gallbladder Removal Surgery
    Your gallbladder is a little pouch behind your liver that has a not-so-little job – it stores the bile (and other fluids) that is delivered into the small intestine to help break...
    Your Health
  • 14 Types of Food to Help Manage Depression
    Hundreds of thousands of individuals all over the world cope with depression each and every day.
    Your Health
  • 15 Foods Proven to Trigger Kidney Stones
    Your kidneys play a vital role when it comes to filtering waste out of the body. Each day, these organs on either side of the spine, filter more than 200 quarts of blood and 2...
    Your Health
  • 15 Foods That Impact Thyroid Health
    Your thyroid is a small, butterfly-shaped gland located in your neck. This gland is responsible for several essential bodily functions, including regulating metabolism, mood,...
    Your Health
  • 12 Good and Bad Foods for Bipolar Disorder
    Bipolar disorder is a complicated mental health condition that generally results in wide mood swings, from a patient feeling really great to incredibly depressed.
    Your Health
  • 12 Signs and Symptoms of a Calcium Deficiency
    We all know about the importance of calcium for strong bones and teeth, but the nutrient is also vital for the proper functioning of your heart and muscles.
    Your Health
  • 15 Symptoms of Narcissistic Personality Disorder
    Possessing a sense of importance and uniqueness are important aspects of being a happy and fulfilled person, but those with narcissistic personality disorder (NPD) take these...
    Your Health
  • 12 Symptoms and Causes of Schizophrenia
    According to WebMD, schizophrenia is “a serious brain disorder that distorts the way a person thinks, acts, expresses emotions, perceives reality, and relates to others.
    Your Health
  • 15 Easy Ways to Remove Fluid in the Ear
    An acute ear infection is anything but “cute”. Often accompanied by a nasty and painful fluid buildup in the eardrum, the fluid can cause a pressure-filled headache, and even...
    Your Health
  • 15 Early Warning Symptoms of Multiple Sclerosis
    Multiple Sclerosis (MS) is a progressive autoimmune disorder that wears away at the coverings that protect the nerve cells. Affecting about 2.
    Your Health
  • Lymphoma Symptoms: 13 Warning Signs of Lymphoma
    Doctors say that the warning signs of lymphoma are often very subtle—so subtle that the most common symptoms are made up of health ailments that could very well be shrugged off...
    Your Health
  • 14 Health Benefits of Rosemary
    Dried or used fresh in culinary dishes or extracted as an oil and used in hand creams, soaps, and applied topically to treat chronic dry skin (eczema) and ward off insects—it...
    Your Health
  • 12 Common Myths About Diabetes
    Diabetes is a serious disease that, if left untreated or ignored, can have very serious health consequences, from loss of eyesight to amputation and even death.
    Your Health
  • 11 Warning Signs of Strep Throat
    Strep throat accounts for approximately 15-percent of all sore, chaffed throats that hit doctors’ offices and drop in clinics in North America.
    Your Health
  • The 12 Symptoms of Endometriosis
    Painful bowel movements, stomach cramps, nausea, and abdominal pain are symptoms that women often associate with poor diet and menstruation.
    Your Health