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, heart palpitations, dizziness, and irritability. (1,2) Iron deficiency anemia is difficult to diagnose and requires a blood test. (1,2)

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. (3) The daily value (DV) seen on most food labels also takes vegetarians into account and is set at 18mg per day. (4) 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. (3) Vitamin C found in plant foods also boosts iron absorption. (4,5) The bad news is that nutrients like polyphenols in plant foods can block iron absorption. (6) 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.

• 1. Dried Fruit (Apricots)

  Iron per Cup	Iron per 100g	Iron per 200 Calories
  8mg (42% DV)	6mg (35% DV)	4mg (22% DV)

  Nutrition Facts for Low-Moisture Dried Apricots. (Source)

  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)

  Nutrition Facts for Cooked Large White Beans. (Source)

  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)

  Nutrition Facts for Cooked Spinach (Boiled, Drained). (Source)

  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)

  Nutrition Facts for Unsweetened Baking Chocolate. (Source)
  • 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)

  Nutrition Facts for Quinoa, cooked. (Source)

  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)

  Nutrition Facts for Cooked White Button Mushrooms (Boiled, Drained). (Source)

  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)

  Nutrition Facts for Dried Pumpkin And Squash Seeds. (Source)

  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)

  Nutrition Facts for Baked Acorn Squash. (Source)

  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)

  Nutrition Facts for Raw Leeks. (Source)

  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)

  Nutrition Facts for Dry Roasted Cashews. (Source)

  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

Click to Print

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)

How much Iron Do You Need Each Day?

The recommended daily allowance (RDA) for iron ranges from 7mg to 27mg per day. The daily value for iron is 18mg per day. (4)

Life Stage	RDA
Infants
0-6 months old	0.27mg*
7-12 months old	11mg
Children
1-3 years old	7mg
4-8 years old	10mg
Males
9-13 years old	8mg
14-18 years old	11mg
19-50 years old	8mg
50+ years old	8mg
Females
9-13 years old	8mg
14-18 years old	15mg
19-50 years old	18mg
50+ years old	8mg
Pregnancy
14-18 years old	27mg
18+ years old	27mg
Lactation
14-18 years old	10mg
18+ years old	9mg

*The amounts for children less than 6 months old is the adequate intake (AI) not RDA.
Source: Dietary Reference Intakes for Iron.

Factors which Affect Iron Absorption and Retention

• 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 2% to 20% of the iron from foods. (8)
• Meat proteins will increase the absorption of non-heme iron. (8)
• Vitamin C will increase the absorption of non-heme iron by as much as 85%. (5,6)
• 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. (9,10)
• The following teas and beverages also inhibit iron absorption: Peppermint tea, cocoa, vervain, lime flower, chamomile, and most other herbal teas containing polyphenols. (10)

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

• 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

Data Sources and References

1. Crider K, Williams J, Qi YP, Gutman J, Yeung L, Mai C, Finkelstain J, Mehta S, Pons-Duran C, Menéndez C, Moraleda C, Rogers L, Daniels K, Green P. Iron Deficiency Anemia: An Updated Review Cochrane Database Syst Rev. 2022 Feb 1;2(2022):CD014217. doi: 10.1002/14651858.CD014217. 36321557
2. Crider K, Williams J, Qi YP, Gutman J, Yeung L, Mai C, Finkelstain J, Mehta S, Pons-Duran C, Menéndez C, Moraleda C, Rogers L, Daniels K, Green P. Anemia Screening Cochrane Database Syst Rev. 2022 Feb 1;2(2022):CD014217. doi: 10.1002/14651858.CD014217. 36321557
3. Morris ER. Iron nutrition and absorption: dietary factors which impact iron bioavailability Fed Proc. 1983 Apr;42(6):1716-20. 6299808
4. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
5. Hurrell RF, Reddy M, Cook JD. Effect of different drinks on the absorption of non-heme iron from composite meals Br J Nutr. 1999 Apr;81(4):289-95. 10999016
6. Monsen ER. The role of vitamin C in iron absorption J Am Diet Assoc. 1988 Jul;88(7):786-90. 3290310
7. Hurrell RF, Reddy M, Cook JD. Iron absorption and phenolic compounds: importance of different phenolic structures Br J Nutr. 1999 Apr;81(4):289-95. 10999016
8. Morris ER. Iron nutrition and absorption: dietary factors which impact iron bioavailability Fed Proc. 1983 Apr;42(6):1716-20. 6299808
9. Hurrell RF, Reddy M, Cook JD. Effect of different drinks on the absorption of non-heme iron from composite meals Br J Nutr. 1999 Apr;81(4):289-95. 10999016
10. Brune M, Rossander L, Hallberg L. Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages Eur J Clin Nutr. 1989 Aug;43(8):547-57. 2598894