“Black beans are protein and antioxidant-packed, sustainable, and nutrient powerhouses. One cup of cooked black beans contains 3.61 mg of iron (45 percent of the 8 mg men should get daily), 1.5 times as much iron as three ounces of flank steak,” said Tammy Lakatos Shames, R.D.N., and Lyssie Lakatos, R.D.N., The Nutrition Twins.

Black beans are a great option for vegetarians because vegetarians need double the iron compared to meat eaters. That's because plant protein is not as readily absorbed as animal sources. “Black beans are a good source of soluble fiber which may be particularly helpful for weight loss because it provides satisfaction and decreases hunger and subsequent food intake,” they add.

You might find Gorin’s chart on plant-based sources of iron helpful.