Best vegan sources of iron

Iron-deficiency anaemia, the most common form of anaemia, is a decrease in the number of red blood cells caused by iron deficiency. Iron deficiency causes problem with haemoglobin production, a substance in RBC that make it possible for them carry oxygen to other body parts. About 20% of women, 50% of pregnant women, and 3% of men do not have enough iron in their body.

But the good news is that vegans can get all the iron content you can get from proper vegan diets, because there are lot of plant based foods containing a sufficient amount iron.

Recommended value

The amount of iron you need is, 8.7mg a day for men over 18. 14.8mg a day for women aged 19 to 50. 8.7mg a day for women over 50.

Vegan friendly Iron rich foods

Good plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal.

There is a lot of factors that affects the iron absorbance from the diet, one of the important factor is iron content in the body, more is absorbed when your body is short of iron, and less is absorbed when your body are fully stacked with iron. Interestingly, tea, coffee and some substances in plant foods may make it difficult for your body to absorb iron. On the other hand, vitamin C increases iron absorption. The table below shows some of the best vegan sources of vitamin D.


Amount of food

Amount of Iron

1 cup of soybeans

8.8 mg

6 ounces of tofu

3–3.6 mg

1 cup of lentils

6.6 mg

1 cup of red kidney, navy beans

4.4–6.6 mg

1 cup of chick peas

4.6–5.2 mg

2 spoon of Pumpkin seeds

1.2–4.2 mg

1 ounce of almonds

1–1.6 mg

1 cup spinach

2.5–6.4 mg

1 cup mushroom

2.7 mg

1 cup of palm hearts

4.6 mg

3.5 ounces of olives


1 cup of mulberries

2.6 mg

1 cup of Amaranth

5.2 mg

1 cup of oats

3.4 mg

Half cup of coconut milk

3.8 mg

two tablespoons of blackstrap molasses

1.8 mg

tablespoons of dried thyme

1.2 mg


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