Top 10 High Iron Foods for Vegetarians and Vegans
Iron is an essential nutrient primarily needed for the 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 than 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.
High Iron Foods for Vegetarians and Vegans
1 Dried Fruit (Apricots)| Iron per Cup | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 8mg (42% DV) | 6mg (35% DV) | 4mg (22% DV) |
More Dried fruit High in Iron
- 36% DV per cup of dried peaches
- 26% DV per cup of dried prunes and currants
- 24% DV per cup of dried raisins
- 21% DV per cup of dried pears
- 17% DV per cup of dried figs
- 7% DV per cup of dried apples
Note: Dried fruit is high in natural sugars, so should be eaten in moderate servings of around 1 handful per day.
2 Large White Beans| Iron per Cup | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 7mg (37% DV) | 4mg (21% DV) | 5mg (30% DV) |
More Beans High in Iron
- 49% DV per cup of cooked soybeans
- 37% DV per cup of cooked lentils
- 26% DV per cup of cooked garbanzo beans (chickpeas)
- 25% DV per cup of lima beans
- 24% DV per cup of navy beans
- 20% DV per cup of black beans (frijoles negros)
- 20% DV per cup of pinto beans
- 20% DV per cup of black-eyed peas
See the complete list of beans high in iron.
3 Spinach| Iron per Cup Cooked | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 6mg (36% DV) | 4mg (20% DV) | 31mg (172% DV) |
Other Greens High in Iron
- 22% DV per cup of cooked Swiss chard
- 16% DV per cup of cooked turnip greens
- 6% DV per cup of raw chopped kale
- 5% DV per cup of raw chopped beet greens
See the complete list of vegetables high in iron.
4 Baking Chocolate (Unsweetened)| Iron per 1oz Square | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 5mg (28% DV) | 17mg (97% DV) | 5mg (30% DV) |
- 66% DV per cup of cocoa powder
- 6% DV in a 1.5oz (45g) piece of milk chocolate
5 Quinoa| Iron per Cup | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 3mg (15% DV) | 1mg (8% DV) | 2mg (14% DV) |
More Grains High in Iron
- 12% DV per cup of oatmeal
- 12% DV per cup of barley
- 11% DV per cup of rice
- 10% DV per cup of bulgur
- 7% DV per cup of buckwheat
- 6% DV per cup of millet
Bran from whole grains can impair absorption of iron supplements, while whole grains are a good source of iron, they should not be consumed with iron supplements.
See the list of all grains high in iron.
6 White Button Mushrooms| Iron per Cup Cooked | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 3mg (15% DV) | 2mg (10% DV) | 12mg (69% DV) |
Other Mushrooms High in Iron
- 45% DV per cup of morels
- 6% DV per cup of oyster mushrooms
- 3% DV per cup of shiitakes
See the complete list of vegetables high in iron.
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) |
More Seeds High in Iron
- 13% DV per oz of hemp seeds
- 12% DV per oz of chia seeds
- 11% DV per 1oz handful of sunflower seeds
- 9% DV per oz of flaxseeds
See the complete list of nuts and seeds high in iron.
8 Acorn Squash| Iron per Cup Cooked | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 2mg (11% DV) | 1mg (5% DV) | 3mg (18% DV) |
Pumpkin provides 7% DV iron per cup, most other winter squash provide 6% DV iron per cup.
9 Leeks| Iron per Cup | Iron per 100g | Iron per 200 Calories |
|---|---|---|
| 2mg (10% DV) | 2mg (12% DV) | 7mg (38% DV) |
Scallions (Spring Onions) are also high in Iron with 0.4mg (2% DV) per large onion.
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) |
More Nuts & Seeds High in Iron
- 9% DV per 1oz handful of pine nuts
- 7% DV per 1oz handful of hazelnuts
- 7% DV per 1oz handful of peanuts
- 7% DV per 1oz handful of pistachios
- 6% DV per 1oz handful of almonds
- 6% DV per 1oz handful of macadamia nuts
See all nuts and seeds high in iron.
Printable One Page Sheet
More Iron Rich Foods for Vegetarians
| Food | Serving | Iron |
|---|---|---|
| 1 Fortified Cereals | per 3/4 cup | 109% DV (20mg) |
| 2 Artichokes | 1 cup | 28% DV (5mg) |
| 3 Hearts of Palm | 1 cup | 25% DV (5mg) |
| 4 Soy Protein Isolate | 1oz | 23% DV (4mg) |
| 5 Dried Thyme | 1 tblsp | 19% DV (3mg) |
| 6 Jute (Molokhiya) | 1 cup | 15% DV (3mg) |
| 7 Green Peas | 1 cup | 14% DV (2mg) |
| 8 Pumpkin Leaves | 1 cup | 13% DV (2mg) |
| 9 Tempeh | 100 grams | 12% DV (2mg) |
| 10 Spirulina (Dried Seaweed) | 1 tblsp | 11% DV (2mg) |
| 11 Dried Goji Berries | 5 tbsp | 11% DV (2mg) |
| 12 Tofu | 1/5 Block | 10% DV (2mg) |
| 13 Whole Wheat Bread | 1 slice | 6% DV (1mg) |
| 14 Molasses | 1 tbsp | 5% DV (1mg) |
| 15 Sorghum Syrup | 1 tbsp | 4% DV (1mg) |
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.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- 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 nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
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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