Although iron is typically highest in animal food sources, such as liver and red meat, it is abundant in plant-based foods as well. Foods from animal sources contain heme iron, a form of iron that is most easily absorbed by the human body, according to the Merck Manuals Medical Online Library. Plant-based foods contain non-heme iron. To enhance non-heme iron absorption, consume either heme iron or vitamin C along with it, according to the USDA.
The Recommended Dietary Allowance for iron in adults is 18 mg daily for women over 50, 8 mg for women 50 years old and younger, 8 mg for men, 27 mg for pregnant women and 9 mg for lactating women.
Iron-fortified Cereals
Breakfast cereals and oatmeal are often fortified with vitamins and minerals such as iron. Some cereals contain as much as 18 mg of iron per serving. Cereals containing iron include Cheerios, Corn Bran and Raisin Bran. Since many cereals have iron added to them, they often provide more iron than other types of iron-containing plant-based foods.
Lentils
Lentils are a type of legume, containing about 6.6 mg of iron per 1-cup serving, according to the National Institutes of Health Office of Dietary Supplements. Lentils are commonly added to soups and are a good source of iron, protein and fiber. Consuming heme iron or vitamin C along with lentils can help increase the absorption of iron; for example, add tomatoes or meat to a lentil soup.
Kidney Beans
As with lentils, kidney beans are a type of legume high in iron, protein and fiber. One cup of kidney beans contains about 5.2 mg of iron, according to the Office of Dietary Supplements. Pinto, lima and black beans are also legumes that are good plant sources of iron.
Soy
Soy products such as soybeans and tofu are good non-meat sources of dietary iron, and one of the few plant foods considered to be a complete protein. According to the Office of Dietary Supplements, 1 cup of boiled soybeans contains about 8.8 mg of iron, and 1/2 cup of raw tofu contains about 3.4 mg.
Spinach
Raw, boiled and canned spinach contain about 2 to 4 mg of iron per 1/2-cup serving. Non-heme iron absorption from spinach can be enhanced by consuming a vitamin-C rich food such as oranges or orange juice; for example, add mandarin oranges to a raw spinach salad.
Raisins
Raisins are one of the few types of fruit that contain iron. Raisins provide about 1.5 mg of iron per 1/2-cup serving, according to the USDA Nutrient Data Laboratory.
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