21 Vegetarian Foods That Are Loaded With Protein and Iron

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18–21: Other

Certain foods do not fit in one of the food groups above, yet contain significant amounts of iron.

Incorporating them into your diet can help you meet your recommended daily iron intakes.

18. Coconut Milk

Coconut milk can be a tasty alternative to cow’s milk.

Although very high in fat, it’s a good source of several vitamins and minerals, including magnesium, copper and manganese.

Coconut milk also contains a good amount of iron — more specifically, around 3.8 mg per half cup (118 ml), or around 21% of the RDI.

19. Dark Chocolate

Dark chocolate contains significantly more nutrients than its milk chocolate counterpart.

Not only does it offer 3.3 mg of iron per ounce (28 grams), meeting around 18% of the RDI, but it also contains a good amount of fiber, magnesium, copper and manganese.

Additionally, dark chocolate is a powerful source of antioxidants, a group of beneficial plant compounds that help protect against various diseases.

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