1 / 6Approximately 3.5 ounces (100 grams) of raw spinach contains 2.7 milligrams of iron, which is 15% of the daily requirement.Although it is non-heme iron, which is not absorbed very well, spinach is also rich in vitamin C because vitamin C significantly reduces iron absorption.2 / 6Legumes, lentils, chickpeas, peas and soybeans are some of the most common types.They are a great source of iron for vegetarians.A cup (198 grams) of cooked lentils contains 6.6 mg of iron, which is 37% of the daily requirement. Beans such as black beans, navy beans and kidneys3 / 6Pumpkin seeds are a better source of iron. A 1-ounce (28-gram) pumpkin seed contains 2.5 milligrams of iron, which is 14% of the daily requirement. In addition, pumpkin seeds are a good source of vitamin K, zinc and manganese.4 / 6Quinoa is a popular cereal that is eaten at breakfast. One cup (185 grams) of cooked quinoa contains 2.8 milligrams of iron, which is 16% of the daily requirement. In addition, quinoa is a good option for people with silicosis.5 / 6Broccoli is a nutritious vegetable. A cup of cooked broccoli (156-gram) contains 1 mg of iron, which is 6% of the daily requirement. An equal amount of broccoli is also found in vitamin C, which is 112% of the daily requirement.6 / 6Dark chocolate is also a better source of iron. One ounce (28-gram) serving contains 3.4 milligrams of iron, which is 19% of the daily needs. Copper and magnesium are found in such quantity, which fulfills 56% and 15% of the daily requirement.