How To Get Iron As A Vegetarian
Top 10 High Iron Foods for Vegetarians and Vegans
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Iron is an essential nutrient primarily needed for 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 that 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.
- Introduction
- High Iron Foods for Vegetarians and Vegans
- Printable
- More Iron Rich Foods for Vegetarians
- Iron Absorption Factors
- How much iron do I need?
- About the Data
- Nutrient Ranking Tool
- Related
- Feedback
- References
#1: Dried Fruit (Apricots)
| Iron per Cup | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 8mg (42% DV) | 6mg (35% DV) | 4mg (22% DV) |
#2: Large White Beans
| Iron per Cup | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 7mg (37% DV) | 4mg (21% DV) | 5mg (30% DV) |
#3: Spinach
| Iron per Cup Cooked | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 6mg (36% DV) | 4mg (20% DV) | 31mg (172% DV) |
#4: Baking Chocolate (Unsweetened)
| Iron per 1oz Square | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 5mg (28% DV) | 17mg (97% DV) | 5mg (30% DV) |
#5: Quinoa
| Iron per Cup | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 3mg (15% DV) | 1mg (8% DV) | 2mg (14% DV) |
#6: White Button Mushrooms
| Iron per Cup Cooked | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 3mg (15% DV) | 2mg (10% DV) | 12mg (69% DV) |
#7: Squash and Pumpkin Seeds
| Iron per 1oz Handful | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 3mg (14% DV) | 9mg (49% DV) | 3mg (18% DV) |
#8: Acorn Squash
| Iron per Cup Cooked | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 2mg (11% DV) | 1mg (5% DV) | 3mg (18% DV) |
#9: Leeks
| Iron per Cup | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 2mg (10% DV) | 2mg (12% DV) | 7mg (38% DV) |
#10: Cashews (Dry Roasted)
| Iron per 1 Oz Handful | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 2mg (9% DV) | 6mg (33% DV) | 2mg (12% DV) |
See All 200 Vegetarian Foods High in Iron
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More Iron Rich Foods for Vegetarians
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.
- Foods High in Iron
- Foods Low in Iron
- Vegetables High in Iron
- Fruits High in Iron
- Vegetarian Foods High in Iron
- Nuts High in Iron
- Grains High in Iron
- Beans High in Iron
- Dairy High in Iron
- Breakfast Cereals High in Iron
- Fast Foods High in Iron
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
- High Iron Foods
- Fruits and Vegetables High in Iron
- Vitamin B12 Foods
- Vegetarian sources of Vitamin B12
- High Folate (B9) Foods
- High Vitamin C Foods
feedback
Data Sources and References
- U.S. Agricultural Research Service Food Data Central
- Office of Dietary Supplements Fact Sheet: Iron
- 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.
- 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
- National Library of Medicine Fact Sheet on Taking Iron Supplements.
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How To Get Iron As A Vegetarian
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