Vegan Sources of Iron
Getting enough iron on a plant-based diet is entirely achievable - but knowing which foods to prioritise makes the difference. This guide covers the best vegan sources of iron, why it matters for carrying oxygen in the blood and preventing fatigue and anaemia, and how to make sure you hit your targets every day.
- Why Iron matters: carrying oxygen in the blood and preventing fatigue and anaemia
- Top plant sources: lentils, tofu, spinach, quinoa, pumpkin seeds
- Recommended daily intake: 8.7mg men / 14.8mg women
- All sources are 100% plant-based and vegan
- Pairing tips included to maximise absorption
Top Vegan Sources of Iron
- lentils
- tofu
- spinach
- quinoa
- pumpkin seeds
- blackstrap molasses
- tempeh
- kidney beans
- chickpeas
- fortified cereals
Recommended daily intake: 8.7mg men / 14.8mg women
Frequently Asked Questions
Yes - with planning. The best vegan sources of iron include: lentils, tofu, spinach, quinoa, pumpkin seeds.
Iron deficiency can cause fatigue, reduced immune function and long-term health complications. The recommended daily intake is 8.7mg men / 14.8mg women. Regular blood tests are the most reliable way to monitor levels.
It depends on the specific nutrient. Vitamin B12 and vitamin D are strongly recommended as supplements for all vegans. Other nutrients like iron can typically be met through diet if planned well.
The richest plant sources of iron are: lentils, tofu, spinach, quinoa, pumpkin seeds, blackstrap molasses, tempeh, kidney beans, chickpeas, fortified cereals.
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