Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI.
Lentils contain a significant amount of protein, complex carbs, fiber, folate and manganese as well. One cup of cooked lentils contains 18 grams of protein and covers around 50% of your recommended daily fiber intake.
3. Other Beans and Peas
Other types of beans contain good amounts of iron as well.
White, lima, red kidney and navy beans closely follow soybeans, offering 4.4–6.6 mg of iron per cup cooked, or 24–37% of the RDI.
However, chickpeas and black-eyed peas have the highest iron content. They provide around 4.6–5.2 mg per cup cooked, or 26–29% of the RDI.
In addition to their iron content, beans and peas are excellent sources of complex carbs, fiber, folate, phosphorus, potassium, manganese and several beneficial plant compounds.
Several studies also link regularly consuming beans and peas to lower blood pressure, cholesterol and blood sugar levels, as well as reductions in belly fat.