21 Vegetarian Foods That Are Loaded With Protein and Iron

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9. Mushrooms

Certain varieties of mushrooms are particularly rich in iron.

For instance, one cooked cup of white mushrooms contains around 2.7 mg, or 15% of the RDI.

Oyster mushrooms may offer up to twice as much iron, whereas portobello and shiitake mushrooms contain very little.

10. Palm Hearts

Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C and folate.

A lesser-known fact about palm hearts is that they also contain a fair amount of iron — an impressive 4.6 mg per cup, or 26% of the RDI.

This versatile vegetable can be blended into dips, tossed on the grill, incorporated into a stir-fry, added to salads and even baked with your favorite toppings.

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