Top 10 High Iron Foods for Vegetarians and Vegans

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Top 10 High Iron Foods for Vegetarians and Vegans

Iron is an essential nutrient primarily needed for the transport of oxygen throughout the body. A deficiency of iron leads to weakness and anemia, commonly called iron deficiency anemia. Symptoms of iron deficiency anemia may take time to develop and include fatigue, weakness, anxiety, irritability, hair loss, and depression. Iron deficiency anemia is difficult to diagnose and requires a blood test.

Iron is more bio-available from heme (meat) sources than from non-heme (plant sources), so vegans and vegetarians are often concerned about their iron status and intake. The Institute of Health almost doubles the recommended daily allowances of iron for vegetarians from 11mg to 20mg of iron per day for adults. The daily value (DV) seen on most food labels also takes vegetarians into account and is set at 18mg per day. This amount of iron is a good goal for almost all individuals, except pregnant women, who should consume 27mg per day.

The good news is that the less iron you have the more your body will absorb, boosting the bioavailability of iron from all sources. Vitamin C found in plant foods also boosts iron absorption. The bad news is that nutrients like polyphenols in plant foods can block iron absorption. For information, see the section on iron absorption.

Vegetarian and vegan sources of iron include beans, lentils, tofu, dark leafy greens, dark chocolate, whole grains, mushrooms, seeds, nuts, pumpkin, squash, and salad greens. Eating a wide variety of these foods should ensure you get the 18mg daily value for iron. Below are the top 10 vegetarian and vegan iron food sources ranked by common serving size. For more, see the extended list of less common iron foods and the article on fruits and vegetables high in iron.

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A printable one-page list of vegetarian and vegan iron foods.

More Iron Rich Foods for Vegetarians

FoodServingIron
1. Fortified Cereals per 3/4 cup 109% DV
(20mg)
2. Artichokes 1 cup 28% DV
(5mg)
3. Hearts of Palm 1 cup 25% DV
(5mg)
4. Soy Protein Isolate 1oz 23% DV
(4mg)
5. Dried Thyme 1 tblsp 19% DV
(3mg)
6. Jute (Molokhiya) 1 cup 15% DV
(3mg)
7. Green Peas 1 cup 14% DV
(2mg)
8. Pumpkin Leaves 1 cup 13% DV
(2mg)
9. Tempeh 100 grams 12% DV
(2mg)
10. Spirulina (Dried Seaweed) 1 tblsp 11% DV
(2mg)
11. Dried Goji Berries 5 tbsp 11% DV
(2mg)
12. Tofu 1/5 Block 10% DV
(2mg)
13. Whole Wheat Bread 1 slice 6% DV
(1mg)
14. Molasses 1 tbsp 5% DV
(1mg)
15. Sorghum Syrup 1 tbsp 4% DV
(1mg)

What Affects Iron Absorption?

  • The most important factor is your existing iron level. A low iron level will increase absorption, while a high iron level will decrease absorption. In general, you absorb 10-15% of the iron from foods. (2)
  • Meat proteins will increase the absorption of non-heme iron. (2)
  • Vitamin C will increase the absorption of non-heme iron by as much as 85%. (2,3)
  • Tannins, oxalates, polyphenols, and phytates found in tea and coffee can reduce the absorption of non-heme iron by up to 65%. Black tea reduces absorption more than green tea and coffee. (2,3,4)
  • The following teas and beverages also inhibit iron absorption: Peppermint tea, cocoa, vervain, lime flower, chamomile, and most other herbal teas containing polyphenols. (4)
  • Calcium, polyphenols, and phytates found in legumes, whole grains, and chocolate can reduce absorption of non-heme iron. (2) Further milk, and antacids can inhibit absorption of iron supplements. (5)
  • Some protein from soy products may inhibit non-heme iron absorption. (2)
  • High fiber foods, such as whole grains, raw vegetables, and bran can inhibit absorption of iron supplements. (5)
  • Foods or drinks containing caffeine can inhibit absorption of iron supplements. (4, 5)

How much iron do I need?

The daily value (%DV) for iron is set at 18mg per day. Most adults only need 8-18mg, however, vegetarians and vegans should aim to consume 15-32mg per day. (2)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that\'s found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It\'s more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
  2. Office of Dietary Supplements Fact Sheet: Iron
  3. Hallberg L, Rossander L. Effect of different drinks on the absorption of non-heme iron from composite meals. Hum Nutr Appl Nutr. 1982 Apr;36(2):116-23.
  4. Richard F. Hurrell, Manju Reddy, and James D. Cook. Inhibition of non-heme iron absorption in man by polyphenolic-containing beverages. British Journal of Nutrition (1999), 81, 289-295
  5. National Library of Medicine Fact Sheet on Taking Iron Supplements.
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