Apricots
Apricots are a high fiber, high nutrient fruit. However, dried apricots are higher in iron and fiber than fresh fruit. A cup of dried apricots has 2.7mg of iron and 7 grams of fiber. This is eight times the amount of iron and two times the amount of fiber.
Tofu
Tofu is a staple food among vegans and vegetarians. It’s high in iron and protein. It’s also less stressful on the kidneys than meat. A 100-gram serving has 5.4mg of iron and 10 grams of protein. Tofu is made from coagulating soy milk and pressing the curds together. You can use it as a meat substitute for any dish because it’s generally flavorless until you season it.