Vegans need to be mindful of their iron intake due to differences in dietary sources and absorption. With good planning and smart food choices, a vegan diet can keep iron levels healthy. You can achieve this by eating vegan foods that are high in iron.
Did your blood test reveal low iron and ferritin levels? Are you experiencing side effects of low iron, like fatigue? For expert guidance on maintaining healthy iron levels and supporting overall well-being in the long term, consult a plant-based registered dietitian.
Iron is a chemical element. It’s one of the essential minerals found on Earth and found in food. Moreover, iron is also something our bodies need to stay healthy and to maintain basic functioning.
Iron is found in both animal and plant foods. Hence, vegan iron sources are found in plant-based foods.
Iron found in animal products is known as heme-iron, while iron from plant-based sources is called non-heme iron.
In general, our bodies have an easier time absorbing heme-iron compared to non-heme iron. As a result, it’s a common misconception that iron from plant foods is less effective than the iron found in animal products.
However, the truth is that vegan iron is only slightly different from animal-based iron in terms of absorption efficiency, with vegan iron typically being absorbed at a lower percentage.
Contrary to common belief, consuming more non-heme iron is beneficial for our health. Vegan iron sources help our bodies learn how to have more control over the amount of iron that is absorbed. Therefore, the amount of iron absorbed intentionally meets the body’s iron needs.
Iron plays several crucial functions in the human body, such as:
It’s important to note that while iron is essential for health, both too little and too much iron can be harmful.
Iron deficiency can lead to anemia and various health problems, while excess iron can cause oxidative stress and damage to organs like the liver and heart.
Therefore, maintaining a balanced iron intake through a well-rounded diet is crucial for overall health.
Anemia is a condition when your blood doesn’t have enough healthy red blood cells or hemoglobin, the protein that helps carry oxygen.
Iron deficiency anemia (IDA) is a specific kind of anemia caused by not having enough iron in your body. Hence, not consuming enough of high iron vegan foods.
Yes, vegans can be at risk of developing iron deficiency anemia, just like individuals following other dietary patterns.
However, since iron found in plant-based foods is less easily absorbed by the body compared to iron in animal products, vegans might face a slightly elevated risk of iron deficiency.
A plant-based dietitian/nutritionist can assess, help you improve and balance your vegan diet. Moreover, vegan RDs can customize vegan/vegetarian meal plans and tailor them to your needs, such that recommendations are met and the risk of IDA is minimized.
Several vegan food sources are rich in iron out there. Incorporating these foods high in iron into your diet can help you meet your iron needs.
| Vegan Iron Sources | Food Item | Portion | Iron Content (mg) |
| Legumes | Lentils | ½ cup (125 ml) | 3.5 |
| Chickpeas | ½ cup (125 ml) | 2.5 | |
| Black beans | ½ cup (125 ml) | 1.9 | |
| Kidney beans | ½ cup (125 ml) | 2.1 | |
| Soybeans | ½ cup (125 ml) | 4.7 | |
| Edamame | ½ cup (125 ml) | 1.8 | |
| White beans | ½ cup (125 ml) | 3.5 | |
| Black-eyed peas | ½ cup (125 ml) | 2.3 | |
| Black turtle beans | ½ cup (125 ml) | 2.8 | |
| Soy Products | Tofu | ½ cup (125 ml) | 2.1 – 3.5 |
| Tempeh | ½ cup (125 ml) | 2.4 | |
| Leafy Greens | Spinach, chopped | 1 cup (250 ml) | 0.9 |
| Spinach, cooked | ½ cup (125 ml) | 3.4 | |
| Kale | 1 cup (250 ml) | 1.2 | |
| Dandelion greens | 1 cup (250 ml) | 1.8 | |
| Basil | 1 cup (250 ml) | 1.4 | |
| Seeds | Pumpkin seeds | ¼ cup (60 ml) | 2.9 |
| Sunflower seeds | ¼ cup (60 ml) | 1.9 | |
| Hemp seeds | ¼ cup (60 ml) | 4.9 | |
| Chia seeds | ¼ cup (60 ml) | 3.3 | |
| Flaxseed, ground | ¼ cup (60 ml) | 3.2 | |
| Poppy seeds | ¼ cup (60 ml) | 3.3 | |
| Sesame seeds, hulled | ¼ cup (60 ml) | 2.3 | |
| Sesame seeds, whole | ¼ cup (60 ml) | 5.3 | |
| Nuts | Almonds | ¼ cup (60 ml) | 1.4 |
| Almond butter | 2 tbsp (30 ml) | 1.1 | |
| Cashews | ¼ cup (60 ml) | 2.1 | |
| Cashew butter | 2 tbsp (30 ml) | 1.6 | |
| Hazelnuts | ¼ cup (60 ml) | 1.6 | |
| Pistachios | ¼ cup (60 ml) | 1.2 | |
| Whole grains | Quinoa | ½ cup (125 ml) | 1.1 |
| Oatmeal | ½ cup (125 ml) | 1.4 | |
| Barley | ½ cup (125 ml) | 1.1 | |
| Kamut | ½ cup (125 ml) | 1.8 | |
| Wheat sprouts | 1 cup (250 ml) | 2.4 | |
| Amaranth | ½ cup (125 ml) | 2.6 | |
| Dark Chocolate | Dark chocolate, 45-59% cacao | 2 oz (60g) | 4.8 |
| Dark chocolate, 70-85% cacao | 2 oz (60g) | 7.1 |
Of the 7 vegan iron sources, there are some foods that have more iron than others.
The RDAs or AIs for iron has been set for a population of non-vegetarians and no RDA or AI has been set for vegetarians, including vegans. However, the Institute of Medicine (IOM) has recommended that vegetarians and vegans consume 1.8 times the iron requirement set for non-vegetarians. Hence, this would account for the decreased bioavailability of non-heme or vegan iron compared to heme iron.
| Age | RDA or AI for omnivores | Upper Level (UL) | IOM recommendation for vegetarians & vegans | |
| Males | Females | ( RDA x 1.8) | ||
| Birth to 6 months* | 0. 27 mg/day | 40 mg/day | n/a | |
| 7 – 12 months | 11 mg/day | 40 mg/day | 19.8 mg/day | |
| 1 – 3 years | 7 mg/day | 40 mg/day | 12.6 mg/day | |
| 4 – 8 years | 10 mg/day | 40 mg/day | 18 mg/day | |
| 9 – 13 years | 8 mg/day | 40 mg/day | 14.4 mg/day | |
| 14 – 18 years | 11 mg/day | 45 mg/day | 19.8 mg/day | |
| 19 – 50 years | 8 mg/day | 18 mg/day | 45 mg/day | 32.4 mg/day |
| 14 – 50 years & pregnant | n/a | 27 mg/day | 45 mg/day | 48.6 mg/day** |
| 14 – 50 years & lactating | n/a | 9 – 10 mg/day | 45 mg/day | 16.2 – 18 mg/day |
| 51+ years | 8 mg/day | 8 mg/day | 45 mg/day | 14.4 mg/day |
*For infants at birth to 6 months old, foods have not yet been introduced. Moreover, whether the baby is being breastfed or receiving infant formula, they are likely to receive enough iron to meet their needs.
**Read the section “How much iron is too much?” to understand why the recommended iron intake for pregnant women aged 14 to 50 years old is higher than the upper level.
Disclaimer: The Dietary Reference Intakes (DRI) for iron, including Recommended Dietary Allowances (RDA), Adequate Intakes (AI) and the Upper Level (UL), are usually set for people who eat meat, not vegetarians or vegans. Therefore, the UL doesn’t apply to individuals who are only consuming plant-based sources of iron and only intaking non-heme iron.
Vegans who incorporate meals with vitamin C-rich foods and avoid regularly consuming foods that hinder iron absorption alongside their meals are less likely to require the recommended iron intake set by the IOM.
Vitamin C enhances the absorption of non-heme iron. Therefore, consuming foods high in vitamin C (such as citrus fruits, bell peppers, and broccoli) alongside iron-rich foods will increase vegan iron absorption and iron levels in vegans.
Consuming more iron-rich plant foods, such as beans, lentils, tofu, tempeh, fortified cereals, spinach, pumpkin seeds, quinoa, and dried fruits like apricots and raisins, will help increase iron levels in vegans.
In some cases, vegans may consider iron supplements if they have difficulty meeting their iron needs through diet alone. However, it’s crucial to consult with a vegan registered dietitian before starting any supplements.
Certain cooking techniques, like soaking beans and lentils or using a cast-iron skillet, can help improve iron absorption from plant foods.
Phytates are compounds found in grains (especially whole grains), legumes, and some nuts and seeds. They can bind to iron and reduce its absorption.
Some vegan sources of food that are high in iron, also containing phytates. To reduce the phytate content in these foods (such as legume) certain cooking techniques can be used. Soaking, fermenting, or sprouting these foods can help reduce phytate levels and improve iron absorption.
Certain plant compounds known as polyphenols, found in foods like tea, coffee, cocoa, and some fruits and vegetables (e.g., spinach), can inhibit iron absorption.
High levels of calcium can interfere with iron absorption. Calcium-rich foods include dairy products and some plant-based sources like fortified plant milks and leafy greens.
Tannins, found in beverages like tea and red wine, can inhibit iron absorption when consumed with iron-rich foods.
Foods high in dietary fiber can reduce iron absorption when consumed in excessive amounts alongside iron-rich foods.
Certain medications and supplements, such as calcium supplements or antacids containing calcium, can interfere with iron absorption if taken simultaneously.
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