Three foods that contain more iron than meat

Despite the widespread belief that meat is the best source of iron, a diet rich in plant sources of iron can be perfectly adequate.

Furthermore, consuming plant-based foods helps avoid saturated fats found in animal products and promotes overall health.

Here are three foods that contain more iron than meat, according to their content.

Sesame

Iron content: 16.8 mg of iron per 100 grams

Comparison with meat: A similar serving of red meat contains about 2.7 mg of iron

Sesame seeds contain high amounts of non-heme iron, making them an excellent choice for those following a vegetarian or vegan diet. Combine them with foods rich in vitamin C to improve iron absorption.

Morel mushrooms

Iron content: 14 mg of iron per 100 grams

Comparison with meat: An equivalent serving of red meat contains less than 3 mg of iron

Morel mushrooms are not only delicious, but also very nutritious, as they contain high amounts of iron, potassium, and B vitamins.

Beetroot leaves

Iron content: 2.7–3.1 mg iron per cup of cooked food

Comparison with meat: When cooked, beet greens provide an amount of iron equal to or greater than that of chicken.

In addition to iron, they also contain calcium, magnesium, and vitamin C, which increases their overall nutritional value.

Adding foods like sesame seeds, morel mushrooms, and beet greens to your diet can effectively meet your iron needs.

Consuming these foods in combination with sources of vitamin C will improve the absorption of non-heme iron, promoting a balanced and healthy diet.