What are the top vegan foods high in iron?
Plant-based iron sources include legumes, leafy greens, fortified cereals, nuts, seeds, and dried fruits. Pair these foods with vitamin C-rich options like citrus or bell peppers to enhance iron absorption by up to 300%.
Why Iron Matters for Vegans
Iron plays a crucial role in carrying oxygen throughout your body, supporting energy production, and maintaining a healthy immune system. While many people associate iron with red meat, plant-based diets can provide ample amounts of this essential mineral when you know which foods to choose and how to optimize absorption.
Vegans and vegetarians need to pay special attention to iron intake because plant-based iron (non-heme iron) is less readily absorbed than the heme iron found in animal products. The recommended daily intake for vegetarians is 1.8 times higher than for meat-eaters: 32 mg for vegetarian women and 14 mg for vegetarian men, compared to 18 mg and 8 mg respectively for omnivores.
Understanding your iron status through regular testing can help you optimize your diet and prevent deficiency. Monitoring ferritin levels, which indicate your body's iron stores, provides valuable insights into whether your plant-based diet is meeting your needs.
Top Vegan Iron Sources
Legumes: The Iron Powerhouses
Legumes stand out as some of the richest plant-based iron sources. A single cup of cooked lentils provides about 6.6 mg of iron, meeting 37% of the daily value for women. Other iron-rich legumes include:
- White beans: 6.6 mg per cup
- Chickpeas: 4.7 mg per cup
- Black beans: 3.6 mg per cup
- Kidney beans: 3.9 mg per cup
- Soybeans: 8.8 mg per cup
Beyond their iron content, legumes provide protein, fiber, and folate, making them nutritional powerhouses for any plant-based diet. Try incorporating them into soups, salads, curries, or homemade veggie burgers for easy iron boosts throughout the day.
Leafy Greens and Vegetables
Dark leafy greens pack impressive amounts of iron into relatively few calories. Spinach leads the pack with 6.4 mg of iron per cooked cup, while Swiss chard provides 4 mg. However, these greens also contain oxalates, compounds that can inhibit iron absorption. Cooking reduces oxalate content and makes the iron more available.
Other iron-rich vegetables include:
- Beet greens: 2.7 mg per cooked cup
- Brussels sprouts: 1.9 mg per cooked cup
- Broccoli: 1 mg per cooked cup
- Green peas: 2.5 mg per cooked cup
- Potatoes with skin: 3.2 mg per large potato
Fortified Foods and Grains
Fortified cereals and grains can be excellent iron sources, with some breakfast cereals containing up to 18 mg per serving. When choosing fortified foods, look for options with minimal added sugars and whole grain ingredients. Fortified plant milks, nutritional yeast, and whole grain breads also contribute meaningful amounts of iron.
Whole grains naturally contain iron as well:
- Quinoa: 2.8 mg per cooked cup
- Amaranth: 5.2 mg per cooked cup
- Oatmeal: 2 mg per cooked cup
- Spelt: 3.2 mg per cooked cup
- Brown rice: 0.8 mg per cooked cup
Nuts, Seeds, and Dried Fruits
Nuts and seeds provide concentrated sources of iron along with healthy fats and protein. Pumpkin seeds shine with 2.5 mg per ounce, while hemp seeds offer 2.4 mg per 3 tablespoons. Tahini (sesame seed paste) contains 2.7 mg per 2 tablespoons, making it an easy addition to dressings and sauces.
Other notable sources include:
- Cashews: 1.9 mg per ounce
- Pistachios: 1.1 mg per ounce
- Sunflower seeds: 1.2 mg per ounce
- Flaxseeds: 1.6 mg per 2 tablespoons
- Chia seeds: 2.2 mg per 2 tablespoons
Dried fruits offer sweet iron boosts, with dried apricots providing 2.7 mg per half cup, prunes offering 2.3 mg, and raisins containing 1.6 mg. These make excellent snacks or additions to oatmeal and salads.
Maximizing Iron Absorption
Vitamin C: Your Iron Absorption Ally
Vitamin C dramatically enhances non-heme iron absorption, potentially increasing it by up to 300%. Pair iron-rich foods with vitamin C sources like citrus fruits, strawberries, bell peppers, tomatoes, or broccoli. Simple combinations include adding lemon juice to lentil soup, eating orange slices with iron-fortified cereal, or including bell peppers in bean-based dishes.
Foods and Habits That Inhibit Absorption
Certain compounds can interfere with iron absorption when consumed at the same meal:
- Tannins in tea and coffee (wait at least an hour after iron-rich meals)
- Calcium in large amounts (consider taking calcium supplements between meals)
- Phytates in whole grains and legumes (soaking, sprouting, or fermenting reduces phytate content)
- Polyphenols in some vegetables and wine
Using cast-iron cookware, especially for acidic foods like tomato sauce, can add significant amounts of iron to your meals. This traditional cooking method provides an easy way to boost iron intake without changing your diet.
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Sample Iron-Rich Vegan Meals
Creating iron-rich meals becomes simple when you combine multiple sources. Here are some meal ideas that pack 5+ mg of iron:
- Breakfast: Fortified cereal with soy milk, topped with pumpkin seeds and dried apricots
- Lunch: Lentil and spinach curry with quinoa, served with vitamin C-rich mango chutney
- Dinner: Black bean tacos with whole wheat tortillas, topped with salsa and lime
- Snack: Hummus with bell pepper strips and whole grain crackers
Meal planning with iron in mind ensures consistent intake throughout the day rather than trying to meet all your needs in one meal. This approach also helps maintain stable energy levels and prevents the fatigue associated with low iron stores.
Signs You May Need More Iron
Iron deficiency develops gradually, and symptoms may be subtle at first. Common signs include persistent fatigue, weakness, pale skin, cold hands and feet, brittle nails, frequent infections, and difficulty concentrating. If you experience these symptoms, especially if following a vegan diet, consider getting your iron levels checked.
Regular monitoring through blood tests can catch deficiency early, before symptoms develop. Testing ferritin, hemoglobin, and other iron markers provides a complete picture of your iron status and helps guide dietary adjustments or supplementation decisions.
Smart Supplementation Strategies
While food should be your primary iron source, supplements may be necessary if blood tests reveal deficiency or if you struggle to meet needs through diet alone. Iron supplements work best when taken on an empty stomach with vitamin C, though some people need to take them with food to prevent stomach upset.
Common supplement forms include ferrous sulfate, ferrous gluconate, and iron bisglycinate, with the latter often being gentler on the stomach. Start with lower doses and increase gradually as tolerated. Always consult with a healthcare provider before starting supplements, as too much iron can be harmful.
For a comprehensive analysis of your existing blood test results, including iron markers, you can use SiPhox Health's free upload service. This AI-driven tool provides personalized insights and recommendations based on your unique health data, helping you understand whether your iron levels are optimal for your needs.
Building a Sustainable Iron-Rich Vegan Diet
Meeting iron needs on a vegan diet requires planning but becomes second nature with practice. Focus on including at least one iron-rich food at each meal, pair it with vitamin C sources, and be mindful of inhibitors. Variety ensures you get iron from multiple sources while also obtaining other essential nutrients.
Remember that iron needs vary based on age, sex, activity level, and individual absorption capacity. Athletes, menstruating women, and frequent blood donors may need extra attention to iron intake. Regular testing helps ensure your plant-based diet continues to meet your needs as circumstances change.
With the abundance of iron-rich plant foods available, vegans can easily meet and even exceed iron recommendations. The key lies in understanding which foods to choose, how to combine them effectively, and monitoring your status to ensure optimal health. By incorporating these iron-rich foods and absorption strategies into your daily routine, you can thrive on a plant-based diet while maintaining healthy iron levels.
References
- Hunt JR. Bioavailability of iron, zinc, and other trace minerals from vegetarian diets. Am J Clin Nutr. 2003;78(3 Suppl):633S-639S.[Link][PubMed]
- Hurrell R, Egli I. Iron bioavailability and dietary reference values. Am J Clin Nutr. 2010;91(5):1461S-1467S.[Link][PubMed][DOI]
- Saunders AV, Craig WJ, Baines SK, Posen JS. Iron and vegetarian diets. Med J Aust. 2013;199(4 Suppl):S11-6.[Link][PubMed]
- Haider LM, Schwingshackl L, Hoffmann G, Ekmekcioglu C. The effect of vegetarian diets on iron status in adults: A systematic review and meta-analysis. Crit Rev Food Sci Nutr. 2018;58(8):1359-1374.[PubMed][DOI]
- Lynch S, Pfeiffer CM, Georgieff MK, et al. Biomarkers of Nutrition for Development (BOND)-Iron Review. J Nutr. 2018;148(suppl_1):1001S-1067S.[Link][PubMed][DOI]
- Pawlak R, Berger J, Hines I. Iron Status of Vegetarian Adults: A Review of Literature. Am J Lifestyle Med. 2018;12(6):486-498.[PubMed][DOI]
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Frequently Asked Questions
How can I test my ferritin at home?
You can test your ferritin at home with SiPhox Health's Core Health Program. This CLIA-certified program includes ferritin testing, providing lab-quality results from the comfort of your home.
How much iron do vegans need daily?
Vegans need about 1.8 times more iron than meat-eaters due to lower absorption of plant-based iron. This means 32 mg daily for vegan women and 14 mg for vegan men, compared to 18 mg and 8 mg for omnivores.
What enhances iron absorption from plant foods?
Vitamin C is the most powerful enhancer, increasing absorption by up to 300%. Pair iron-rich foods with citrus fruits, bell peppers, tomatoes, or strawberries. Cooking in cast-iron pans and avoiding tea or coffee with meals also helps.
Which vegan food has the most iron?
Soybeans top the list with 8.8 mg per cooked cup, followed by lentils and white beans at 6.6 mg per cup. Fortified cereals can contain up to 18 mg per serving, making them the highest single-serving sources.
Can you get too much iron from plant foods?
It's very difficult to get too much iron from plant foods alone because non-heme iron absorption is regulated by your body's needs. However, excessive supplementation can cause iron overload, so always consult a healthcare provider before taking supplements.
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