Getting Iron as a Vegan: The Ultimate Guide

You’ve committed to a vegan lifestyle, but you’re worried about iron intake. Iron from plant sources can indeed be harder to absorb, but that doesn’t mean you’re destined for deficiency.

In this guide, you’ll learn about the wealth of iron-rich foods available within a plant-based diet. From beans to cereals, you have a wide variety of options.

You’ll discover the critical role iron plays in your body, the potential dangers of iron deficiency, and how to boost your iron absorption.

Let this guide equip you with the knowledge on how to get iron as a vegan and maintain your iron levels effectively.

Key Takeaways

  1. Iron is crucial for overall health and wellness.
  2. Plant-based iron can be found in legumes, leafy greens, and fortified foods.
  3. To enhance iron absorption, pair iron-rich foods with Vitamin C.
  4. Consult with healthcare professionals for tailored nutritional advice.
  5. A varied vegan diet is key to ensuring optimal iron intake.

Why Our Bodies Need Iron

Iron is an essential nutrient that your body needs to function properly. It plays a significant role in producing red blood cells, which carry oxygen to all parts of your body.

If you’re not getting enough iron, you may feel tired or weak, and you could develop iron deficiency anemia. This mineral also contributes to a healthy immune system and cognitive function.

Does nutrition ever seem confusing? It doesn’t have to be. Learn how simple (and delicious) healthy eating can be in the FREE Food for Health Masterclass. This 1-hour presentation makes things clear—finally. Click here to reserve your free spot!

Navigating the Recommended Daily Iron Intake: Iron Levels for Every Life Stage

The question of how much iron we should include in our daily diets isn’t straightforward—it depends on what stage of life you’re in.

Generally, adult men and older women need less iron, while menstruating, pregnant, or breastfeeding women might need to include more iron-rich foods in their meals. Different times in your life mean different needs for iron because we all have unique health journeys.

So why do we need to find the right amount of iron?

Getting too little can lead to tiredness caused by a condition called iron-deficiency anemia. Your body starts to feel like it’s running low on fuel because it doesn’t have enough iron to make healthy oxygen-carrying blood cells.

On the other hand, too much iron isn’t good either; it can cause problems for organs like the liver and even affect the heart.

It’s important to listen to your body’s signals and consult with a healthcare provider for advice. They can help determine if you’re getting the right amount of iron.

In the meantime, here’s an overview of the daily iron requirements according to age and gender:

Iron Levels for Every Life Stage

Iron’s Role in Vegan Diets

Why should you, as a vegan, be concerned about your iron intake?

Iron is an essential mineral your body requires to function optimally. It helps transport oxygen to cells, keeping you energized and alert. Without sufficient iron, you may develop anemia, leading to fatigue and weakness.

As a vegan, your diet doesn’t include traditional iron sources like meat, making it vital for you to seek plant-based alternatives. Legumes, dark leafy greens, nuts, seeds, and whole grains are examples of iron-rich foods suitable for your diet.

However, your body absorbs plant-based iron less efficiently than animal-based iron. Therefore, it’s important to pair these foods with vitamin C-rich foods to enhance absorption.

Regularly checking your iron levels and consulting a dietitian can also ensure you’re meeting your iron needs.

Looking for a sign that it’s time to take charge of your diet? This is it. Watch the Food or Health Masterclass—completely free—and discover the 10 surprising nutrition breakthroughs everyone should know. Reserve your free spot here!

How to Get Enough Iron as a Vegetarian: A Guide to the Best Vegan Iron Sources

To make sure you’re getting enough iron on a vegan diet, you need to plan out your meals carefully. Include a variety of iron-rich foods in your daily intake.

Here’s a quick reference:

FoodIron Content
Dark Leafy GreensLow to Moderate
Nuts and SeedsModerate
Soy ProductsModerate to High
Whole GrainsModerate
  • Legumes: Lentils, chickpeas, and various beans are packed with iron. For instance, one cup of cooked lentils provides about 6.6 milligrams of iron
  • Dark Leafy Greens: Spinach, kale, and Swiss chard are iron-rich veggies. Cooking them can help your body absorb iron more effectively.
  • Whole Grains and Nuts: Foods like quinoa, almonds, and cashews are good iron sources. Just a small handful of nuts can contribute to your daily iron intake.
  • Fortified Foods: Some cereals and plant-based milks have added iron, making them a convenient way to top up your iron levels.
FoodIron Content (mg per serving)
Tofu1.5 mg per 100g
Lentils6.6 mg per cup cooked
Chickpeas4.7 mg per cup cooked
Spinach5.7 mg per cup cooked
Potatoes (unpeeled)1.9 mg per large potato
Beets2.7 mg per cup cooked
Sun-dried tomatoes2.5 mg per half cup
Swiss chard3.9 mg per cup cooked
Quinoa2.8 mg per cup cooked
Almonds5.3 mg per cup whole
Cashews7.8 mg per cup whole
Flaxseeds9.6 mg per cup whole
Cheerios breakfast cereal8.1 mg per cup
Oats1.2 mg per cup cooked

Legumes and Iron Absorption

beans in frying pan

Let’s delve deeper into legumes, a powerhouse of iron, and understand how your body absorbs this essential mineral from these plant-based sources.

Side Note: This is the best free video introduction I’ve found on adopting a plant-based diet—the right way. You’ll learn how to lower your risk of cancer, heart disease, type-2 diabetes, Alzheimer’s, and obesity—all with plants. Watch the free Masterclass here.

Iron absorption is influenced by the presence of other nutrients. Here are a few things to remember:

  • Pair your legumes with vitamin C-rich foods like oranges or tomatoes to maximize iron absorption.
  • Substances like phytates, found in legumes, can inhibit iron absorption. Soaking, sprouting, or fermenting legumes can reduce these inhibitors.
  • Iron from plant sources is non-heme iron and isn’t as readily absorbed as heme iron from animal sources. However, consuming enough quantity and variety can meet your iron needs.
  • Cooking legumes with a cast-iron skillet can increase their iron content.

Preventing Iron Deficiency with Plant Foods with High Iron

roasted potato

Spinach is another iron powerhouse, with a whopping 6.4 mg of iron per 100 grams. Other leafy greens like Swiss chard and kale also provide a decent iron punch.

Root vegetables like potatoes and beets are also iron-rich, with the skin of a potato carrying a significant amount of this vital mineral.

Lentils and chickpeas are fantastic sources of iron. Even some fruits, such as tomatoes, contribute to your iron intake.

It’s all about variety, so mix and match these veggies to make sure you’re getting enough iron in your vegan diet.

Processed Vegan Foods as a Source of Iron

cereals in white bowl

You’ll find iron in several processed vegan foods, but remember, they should supplement a diet rich in whole foods. Here are some iron-rich processed vegan foods:

  • Fortified cereals: Many breakfast cereals are fortified with iron, making your morning meal a good source.
  • Enriched breads: Check the label, as some brands enhance their bread with iron.
  • Vegan meats: Brands like Beyond Meat add iron to their products.
  • Vegan protein powders: Many have iron added to them.
  • Canned legumes: These aren’t only rich in iron but also convenient.

Nutrient Content in Foods High in Iron

Beyond their rich iron content, these vegan-friendly foods also pack a plethora of other essential nutrients that your body needs for optimal functioning.

For example, legumes like lentils and chickpeas, besides being high in iron, are packed with protein and fiber.

Similarly, dark leafy greens such as spinach and kale, though iron-dense, also contain high amounts of vitamins A, C, and K.

Again, remember to:

Strategies to Increase Iron Absorption

You can enhance your body’s absorption of iron from plant-based sources by employing a few simple strategies.

  1. Pair iron-rich foods with those high in vitamin C, like citrus fruits or bell peppers. As previously mentioned, vitamin C aids in the absorption of iron.
  2. Avoid drinking tea or coffee during meals as these beverages contain compounds called polyphenols, which can hinder iron absorption.
  3. Cooking in cast iron pots or pans can also increase the iron content of your food.
  4. Soaking, sprouting, or fermenting foods like legumes and grains can improve iron bioavailability.
  5. Try to maintain a diverse diet. Consuming a variety of iron-rich foods throughout the day can maximize your body’s ability to absorb this critical mineral.


Iron is essential to maintain a balanced vegan diet. This guide has walked you through the importance of iron, the potential pitfalls of deficiency, and the powerful plant-based sources that can fortify your diet.

Remember, a diverse plate is your ticket to meeting your iron needs. Keep these tips in mind, consult with healthcare professionals when needed, and your vegan diet will be as iron-clad as your commitment to plant-based living.

Two More Recommendations for Your Plant-Based Journey

1. This is the best free video training I’ve found on plant-based nutrition. You’ll learn how to reduce your risk of cancer, heart disease, type 2 diabetes, Alzheimer’s, and obesity—all with plant-based food. Watch the free “Food for Health Masterclass” here.

2. This is the best vegan multivitamin I’ve found in my 14 years of being vegan. It has vitamin B12, vitamin D, omega-3—and nothing else. Translation: It only has the nutrients vegans are actually low in. Read my full review of Future Kind’s multivitamin here (with 10% discount).