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Iron-rich foods

There are many iron-rich foods, but it is especially important for vegetarians to make sure they are getting enough iron. Consumption of foods high in Vitamin C will also help iron absorption.


  • Beef
  • Chicken
  • Lamb
  • Lean pork
  • Turkey
  • Veal
  • Seafood

Meat Substitutes

  • Nuts
  • Peanut butter
  • Beans – kidney
  • Tofu
  • Eggs
  • Sunflower/pumpkin seeds


  • Iron-fortified whole grain bread
  • Cereals
  • Wheat bran
  • Spaghetti
  • Wheat germ


  • Green peas
  • Spinach
  • Broccoli


  • Raisins
  • Prunes, dried
  • Apricots, dried
  • Strawberries

Foods with Vitamin C

  • Oranges
  • Grapefruit
  • Broccoli
  • Bell peppers
  • Papayas
Roberta H. Anding, MS, RD/LD, CDE, CSSD