What are the best sources of iron on a vegan diet? Here’s where to find it (and it’s not all about spinach….)
![Unidentified person holding a bowl of raw spinach - a key source of iron for vegans](https://veganuary.com/wp-content/uploads/2019/12/vegan-iron-spinach.jpg)
Your body needs iron to be healthy and strong. It is needed to make proteins, such as haemoglobin and myoglobin.
If you follow a plant-based diet, it’s important to ensure you include enough vegan iron sources in your meals everyday.
Vegan sources of iron
It shouldn’t be difficult getting enough iron as a vegan, as it is found plentifully in many foods. Some of the best plant-based sources are:
- Dark green leafy veg
- Dark chocolate
- Sweet potatoes
- Peas
- Tofu
- Dried fruit – raisins, dates, figs, prunes and apricots
- Chickpeas
- Molasses
- Beans
- Artichokes
- Quinoa
- Lentils
- Pumpkin and pumpkin seeds (these are great sprinkled on top of your morning cereal or porridge)
- Fortified cereals
Be sure to eat plenty of vitamin C to help you absorb the iron in your food and avoid drinking coffee or tea with your meal, as this can reduce absorption.
![Sweet and salty tofu salad](https://veganuary.com/wp-content/uploads/2014/09/sweet-salty-tofu-salad.png)
How much iron do we need?
The US National Institutes of Health RDA1 varies depending on your age and sex. A very small percentage of women develop iron-deficiency anemia – this is especially the case with endurance runners, or women with heavy periods.
If you have concerns about your iron levels, please visit your doctor. They may decide to take a blood test and recommend supplementation if your iron levels are low.
- All age groups of men and postmenopausal women – 8 mg/day
- Premenopausal women – 18 mg/day
- The median dietary intake of iron is approximately 16 to 18 mg/day for men and 12 mg/day for women
References
[1] https://www.ncbi.nlm.nih.gov/.
This content was reviewed by Claire Lynch, RD and nutritionist Rohini Bajekal from Plant-Based Health Professionals in November 2023. For more information, see this fact sheet about iron on a plant-based diet.