Every bite counts! Although you absorb less of the iron in plants, adding a source of vitamin C to vegetarian sources of iron will enhance absorption. Some of the best plant sources of iron are: beans, lentils, tofu, baked potatoes, cashews, dark green leafy vegetables (think spinach), fortified breakfast cereals, whole-grain and enriched breads.
Potatoes contain significant amounts of iron, mostly concentrated in their skins. More specifically, one large, unpeeled potato (10.5 ounces or 295 grams) provides 3.2 mg of iron. Sweet potatoes contain slightly less — around 2.1 mg for the same quantity. Potatoes are also a great source of fiber. Additionally, one portion can cover up to 46% of your daily vitamin C, B6 and potassium requirements.