Your body needs iron to be healthy and strong. It is needed to make proteins, such as haemoglobin and myoglobin. Here’s where to find it as a vegan (and it’s not all about spinach….)
Vegan sources of iron
It shouldn’t prove too tricky getting enough iron as a vegan, as it’s found plentifully in many foods. Some of the best sources are:
- Dark green leafy veg
- Dark chocolate
- Sweet potatoes
- Peas
- Tofu
- Dried fruit – raisins, dates, figs, prunes and apricots
- Molasses
- Beans
- Artichokes
- Pumpkin and pumpkin seeds (these are great sprinkled on top of your morning cereal or porridge).
How much iron do I need?
The UK’s RDA of iron[2] varies depending on your age and sex:
- Male 19-50 years: 8.7 mg
- Females 19-50: 14.8 mg
- Females 50 years and over: 8.7 mg
A very small percentage of women develop iron-deficiency anaemia – this is especially the case with endurance runners, or women with heavy periods. If you have concerns about your iron levels, please visit your GP. They may decide to take a blood test and recommend supplementation if your iron levels are low.
How to get enough iron
- A great way to guarantee you’re absorbing enough iron from plant foods is to eat a significant source of vitamin C with meals (such as an orange or orange juice), and avoid tea and coffee when eating.
- Don’t accept nutrition advice from Popeye. While spinach does contain iron, it doesn’t have significant amounts of it – just 2.71mg in 100g[1], in fact!
References
[1] https://ndb.nal.usda.gov/ndb/foods/show/11457
[2] https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
This Nutrition page has been fact checked by the Spoon Guru Nutrition Team.
Food |
Serving |
Iron (mg) |
Fortified cereals |
40 g |
Varies according to brands: Grape-Nuts and Raisin Bran are amongst the highest, with up to 12 mg per serving |
Baked beans |
Half a tin |
2.5 |
Spaghetti |
Medium-sized serving |
1.3 |
Kidney beans |
Quarter of a tin |
2 |
