Daily Iron Requirements for Vegans
How much iron do you actually need - and how does a vegan diet measure up? This guide covers the recommended daily intake, how plant sources compare, and which factors (age, activity level, health conditions) affect your personal requirements.
- 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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