Plant-based Iron-Rich Foods: Top 12 Sources + Infographic
Hi Sweet Friends,
I’m often asked if I get enough iron through my plant-based diet. The short answer is heck yeah! But the longer answer, which breaks down why iron is important, where to get it, and what to do if you’re deficient is a bit more complex. That’s why I teamed up with Crazy Sexy RD, Jen Reilly for this blog post. We’ve broken things down so that plant-powered readers can feel confident about meeting their iron needs.
First, let’s talk about the basics. What’s iron?
So glad you asked! Iron is an essential mineral–a metal to be exact–and its main job is to carry oxygen from our lungs to the rest of our body. Iron is also part of the enzymes that are essential for tip-top digestion and overall body health. Without enough iron, red blood cells are fewer and smaller, which means they’re not transporting sufficient O2 where it needs to go. When this happens, your organs and tissues can’t work as well as they should (keep reading for more on that!).
What happens when you don’t get enough iron in your diet?
Anemia (aka iron deficiency) is actually the most common nutritional deficiency in the US. It can lead to delayed motor and mental functioning in infants, small or preterm babies for pregnant women, and fatigue, lightheadedness, headaches, grumpiness, inability to concentrate, and impaired mental clarity in adults and teens.
If you suspect that you may be iron deficient, make an appointment with your doc. He or she will probably look for signs of anemia such as pale skin, irregular heartbeat, rapid breathing, and do an exam to check for internal bleeding. But, most commonly, iron deficiency is found by doing a blood test that tests for hemoglobin and hematocrit levels.
How to eat an iron-rich plant-based diet
Still worried that you won’t get enough iron with plant foods? Studies show that vegans consume as much iron as omnivores, and sometimes more. In fact, foods with vitamin C boost iron absorption big time (we’ll get to that in a jiffy!). First, let’s boost your iron-rich plant know-how with my helpful infographic.
Sample Day of Iron for a Menstruating 40 year-old Woman (needs 18 mg iron)
- Breakfast: ⅓ cup rolled oats (1.2 mg) cooked with 1.5 oz raisins (1 small box, 0.8 mg iron) = 2 mg iron
- Snack: 8 ounces green juice
- Lunch: Lentil Spinach Soup (1 cup lentils [6.6 mg ] + ½ cup cooked spinach [3.2 mg]) with bell pepper salad = 9.8 mg iron
- Snack: Veggies and rice crackers with tahini dip (made with 1 oz sesame seeds) = 4.2 mg iron
- Dinner: 1 cup sautéed Swiss Chard (2 mg) over 1 cup cooked quinoa (2.8 mg) with lemon = 4.8 mg iron
TOTAL: 20.8 mg iron
What if you’re eating enough iron-rich foods and you’re still anemic?
It’s possible to eat lots of iron-rich plant foods (or animal-based foods) and still be anemic. Often this is because of a weakened digestive system due to celiac disease, inflammatory bowel disease, or other conditions that cause insufficient stomach acid. In these cases, 25-50 mg of daily iron supplementation may be recommended (swig that supplement down with some vitamin C-rich green juice!) until iron levels hit the recommended range. Always check with your doc for specific recommendations.
Do you need to eat animal protein to meet your iron needs?
Nope! But I like to give you guys the full scoop, so let’s clarify a few things. There are basically two kinds of iron:
- Heme iron: Found in meats, fish, and poultry. This type of iron is in foods that contain hemoglobin. The body absorbs 7-35 percent of heme iron.
- Non-heme iron: Found in plant foods. The body absorbs 2-20% of non-heme iron. The percentage is lower because non-heme iron is more sensitive to other dietary factors that may limit its absorption (more on how to avoid that in the next section).
It’s worth mentioning that while meat protein nearly doubles the absorption of non-heme iron, vitamin C is even more effective in increasing absorption and doesn’t have the associated risk of increasing heart disease risk like the heme iron only found in meat (meta-analysis here). The good news is, iron needs can be met completely with non-heme iron. It’s just important to pay attention to the factors that may affect absorption especially if someone is iron deficient.
Plant foods that boost and plant foods that block iron absorption
Iron Booster Superstar: Vitamin C!
The absorption of non-heme iron found in plant foods can be enhanced when those foods are eaten with vitamin C-rich good guys like papaya, bell peppers, broccoli, Brussels sprouts, kiwi, pineapple, citrus fruits (oranges, grapefruit, strawberries), and cauliflower. Vitamin C is an acid (ascorbic to be exact), and acids increase the bioavailability of the iron. One research study showed that by adding just 63 milligrams of vitamin C (the amount in ½ of a bell pepper or 1 small navel orange) to a meal, iron absorption from plant foods tripled. Bottom line: Add them to our plate with some iron-rich foods on a daily basis!
Iron Blockers
On the flip side, absorption of iron-rich plant foods can be decreased when certain foods are part of the meal. But, keep in mind that unless you’re genuinely iron deficient and needing to maximize iron absorption at every turn, these foods and supplements in your diet shouldn’t make a big impact on your iron status.
- Tannins found in tea leaves, red grapes, chocolate, and coffee block the absorption of iron by about 50% (study here). But, consuming these foods an hour before or an hour after the iron-rich meal has no effect on iron absorption.
- Phytates are important antioxidants and anti-inflammatory agents found in highest quantities in wheat bran, soybeans, pinto beans, kidney beans, navy beans, and peanuts. Phytates bind to non-heme iron and lower its absorption. But soaking, fermenting, sprouting, and cooking all reduce phytate content by 50-75%. So, the chance of phytates truly affecting iron status is pretty slim, especially since most plant foods contain some iron and only a few raw plant foods contain notable levels of phytates.
- Egg Protein (both the yolk and the white)
- Calcium Supplements and Dairy Foods compete with iron for uptake in your intestinal tract
- Zinc and Manganese supplements
- Peppermint and Chamomile
- Antacids decrease iron absorption because they reduce stomach acid
Iron comes up a lot when you’re talking about a plant-based diet, but I know there are a lot of other questions flying around out there. What curiosities pop up in your conversations about eating a plant-empowered diet (even if you’re not 100% vegan)?
Peace & Popeye,

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What about for those of us who have hemochromatosis? I discovered that I have iron overload!
Very good information, thanks for this!!
There seems to be an error in the picture. The females need 15-18 mg, but lactating women (in parenthesis under the pregnant women), only 9-10 mg. Why is that or should it be additional 9-10 mg??
🙂
Hi Katariina,
Since lactating women are typically not menstruating, their iron needs are less. But, as soon as a nursing mom’s monthly cycle returns, she needs about 15 mg iron daily. Very little iron is contained in breast milk which is also why breastfed babies need supplemental iron at 6-9 months old. Up until then, they have enough iron from being in the womb. Here’s the NIH link on recommended intakes: http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#h2
I know this is an older article, but wanted to share. Your hemoglobin isn’t always an indicator of low iron. My hemoglobin is normal, but my ferritin level is very low. If you don’t feel great, have both checked…..
Hi Kris,
I recently became a vegetarian & everyone in the household is worried about my iron levels.
I actually got a blood test last week – that was fine.
Anyway your PDF will help a lot.
Thanks for sharing.
Damayanthi
I’ve had a pretty severe flair up of IBS and ulcers, was using antacids every day. I didn’t know how awful that was for nutrition, and my digestive system. I stopped using all antacids, and only use baking soda once a month or so instead. I began consuming an ounce of olive oil per day (incorporate into diet, or eat after drinking the olive oil). It took about a month being off antacids (and avoiding acidic and fried food) before something interesting happened. My stomach seems to have FIXED itself. My bowel problems are a little better, but still there. But my stomach is almost NEVER acidic anymore. I stopped the antacids and just eat vegetables, pita bread, olive oil, lean meat (an ounce a day), and almost no processed food. Feeling better, but still looking into the IBS. It’s SUCH a relief to be rid of all the acid problems.
I love your posting and would add that the more colorful plants the better.
love this info! thanks for your help! after trawling the internet i have found that these two sites have really good iron rich recipe collections that seem to be updated seasonally, which is awesome!
http://myfoodbook.com.au/collections/iron-rich-recipes and http://www.eatingwell.com/recipes_menus/recipe_slideshows/iron_rich_recipes
being a vego, it’s a bit harder to get the iron in, but these recipes have really helped!
Kris, thank you so much for the article!
I have been anemic for the majority of my life, but have also tried to stay away from unnatural health supplements as much as possible – which means plant-based iron is super important for me!
I was wondering, how do you feel about liquid nutrition supplements?
I ask because I found this “Iron Liquid” supplement (http://purevites.com/iron-liquid) that is supposed to absorb very easily into the body. Of course, I know nothing is better than real food sources, but something like this would certainly cut down my meal planning time!
I follow a plant based diet and I eat a LOT of those foods suggested and I’m STILL anemic 🙁 As far as I know I don’t have any other diseases (like celiac or other) and I feel great, health wise, with good energy and no iron deficiency symptoms of any kind. Is it possible some people just have lower natural iron level than others?
Thanks for the info. Where do post-menopausal women fall on the infographic?
Hi Kris, this is perfect timing… I’m vegan, gluten- and sugar-free and eat super healthily, but the past 3 blood tests I’ve had (over about 1 year and a half) show that I’m anaemic. HOWEVER, this is ONLY based on my ferritin levels, which is what the GP (here in the UK) says is the measure of anaemia.
You write: “iron deficiency is found by doing a blood test that tests for hemoglobin and hematocrit levels.” Like you, I’ve read that those are better measures of iron, and that measuring ferritin only is not an accurate measure of how efficiently the body carries oxygen to the cells, and that actually low ferritin levels may be beneficial! But my father-in-law (a doctor in Spain) also confirmed the same as my GP, that ferritin is the standard measure of anaemia.
I’m so confused!! Can anyone comment please? I’m doing all the right combinations (eating iron with vitamin C) so if I am deficient then I must have more complex absorption issues, plus I didn’t feel any better when I was taking iron supplements…
Great article! I like to use and recommend Floradix iron by Flora for people who need supplementation. It’s a whole food fermented plant based iron with no preservatives that comes from Germany and that is non constipating. I thought you might want to check it out. : ) Thanks again for the breakdown on what foods to eat for iron intake. Very helpful!
Just wondering – why none of the sites (suggesting iron rich foods) mention anything about parsley?? Apparently 100g of it has 6.2mg of iron!!!! That’s more than I’ve seen on any single item these sites suggest
Hey,
Do you think we can get all the nutrition we need from a vegan diet? Or shoul we be taking some supplements?
Great article Kris. I’m a little low on iron levels since becoming vegetarian. Can you clarify the bit about calcium supplements being a blocker, but not calcium itself? I’ve read in several places that calcium in general is an iron blocker, so I’m wondering how something that contains both calcium and iron (eg. Spinach) goes when it comes to absorption…
What advice would you give about supplementing with iron if you’ve had cancer?
As an anemic vegan, I can tell you firsthand that the Lucky Iron Fish has gone a looooooong way toward making my life sane and healthy. And they are a company helping many on the planet to have access to iron needed. LuckyIronFish.com and over on their FB page https://www.facebook.com/LuckyIronFish they tell the best #FishPunFriday jokes 🙂
Thanks Kris. I don’t know if u remember me, Cindy Caporale. UCSPCA. I was diagnosed with pancreatic cancer last September. Underwent surgery and now tough chemo at Sloan. I have all your books. My daughter forwarded me your post.
I eat a lot of these foods and I’m still low on iron. Kris, you often mention some of your favorite supplements to take while eating a plant based diet. I’d like to add supplements and I’ve been advised to by my endocrinologist- but she didn’t have any suggestions!!! I trust you recommendations. Are there any brands that you trust for iron supplements?
Great infographic! When volunteering for donating blood, they told me during the screening that millet is a good source of iron as well! I looked it up and 100 grams cooked contains abut 1.5 mg of iron <3 I love it as it is a more affordable option than quinoa, so I alternate between the two. Love! M