Hi Sweet Friends,
I’m often asked if I get enough iron through my plant-based diet. The short answer is heck yeah! But the longer answer breaks down why iron is important, where to get it, and what to do if you’re deficient and that’s a bit more complex. That’s why I teamed up with Crazy Sexy RD, Jen Reilly for this blog post. We’ve broken things down so that plant-powered readers can feel confident about meeting their iron needs.
First, Let’s Cover the Basics: What Is Iron?
So glad you asked! Iron is an essential nutrient—a mineral to be exact—and its main job is to produce hemoglobin to transport oxygen from our lungs to the rest of our body. Iron is also key in the creation of myoglobin in muscle cells (which also transports good ole’ O2 to cells). They’re even important for energy metabolism. It’s also part of the enzymes that are essential for tip-top digestion and overall body health.
The health benefits of iron make it an important ingredient in healthy eating. Without enough iron, red blood cells are fewer and smaller, which means they’re not transporting sufficient O2 where it needs to go. When this happens, your organs and tissues can’t work as well as they should (keep reading for more on that!).
What Happens if You Have an Iron Deficiency?
Anemia—aka iron deficiency anemia—is actually the most common nutritional deficiency in the US. An iron deficiency can lead to delayed motor and mental functioning in infants, small or preterm babies for pregnant women, fatigue, lightheadedness, headaches, grumpiness, inability to concentrate, and impaired mental clarity in adults and teens.
If you suspect that you may be iron deficient, make an appointment with your doc. He or she will probably look for signs of anemia such as pale skin, irregular heartbeat, and rapid breathing, and do an exam to check for internal bleeding. But, most commonly, iron deficiency is found by doing a blood test that tests for hemoglobin and hematocrit levels.
Iron and Vegetarian Diets: How to Eat an Iron-Rich Plant-Based Diet
Still worried that you won’t get enough iron with plant foods? Studies show that vegans consume as much iron as omnivores—and sometimes more. Foods with vitamin C boost iron absorption big time (we’ll get to that in a jiffy!). First, let’s boost your iron-rich plant know-how with my helpful infographic.
What if You’re Eating Iron-Rich Foods and You’re Still Anemic?
It’s possible to eat lots of iron-rich plant-based foods (or animal-based foods) and still be anemic. Often this is because of a weakened digestive system due to celiac disease, inflammatory bowel disease, or other conditions that cause insufficient stomach acid.
In these cases, iron supplements may be warranted. A daily dose of 25-50 mg of iron may be helpful (swig that supplement down with some vitamin C-rich green juice!) until iron levels hit the recommended range. Always check with your doc for specific recommendations.
Do You Need to Eat Meat to Increase Your Iron Intake?
Nope! But I like to give you guys the full scoop, so let’s clarify a few things. There are two kinds of iron:
- Heme iron: Heme iron is found in red meat, fish, and poultry. This type of iron is in foods that contain hemoglobin. The body absorbs 7-35 % of heme iron (more readily absorbed than non-heme iron).
- Non-heme iron: Non-heme iron is found in plant foods. The body absorbs 2-20% of non-heme iron. The percentage is lower because non-heme iron is more sensitive to other dietary factors that may limit its absorption (more on how to avoid that in the next section).
It’s worth mentioning that while meat protein nearly doubles the absorption of non-heme iron, vitamin C is even more effective in increasing absorption and doesn’t have the associated risk of increased heart disease like the heme iron only found in meat (meta-analysis here).
The good news is that iron needs can be met completely with non-heme iron from plant sources. It’s just important to pay attention to the factors that may affect absorption especially if someone is iron deficient.
Plant Foods that Boost Iron Absorption
So what can increase iron absorption?
Vitamin C Increases Iron Absorption
The absorption of non-heme iron found in plant foods can be enhanced when those foods are eaten with vitamin C-rich good guys. Combine iron-rich foods in the same meal with these vitamin C-rich fruits and veggies:
- Papaya
- Bell peppers
- Broccoli
- Brussels sprouts
- Kiwi
- Pineapple
- Citrus fruits (oranges, grapefruit, strawberries)
- Cauliflower
Vitamin C is an acid (ascorbic to be exact), and acids increase the bioavailability of iron. One research study showed that by adding just 63 milligrams of vitamin C (the amount in ½ of a bell pepper or 1 small navel orange) to a meal, iron absorption from plant foods tripled. Bottom line: Increase iron absorption and add these foods to your plate with foods high in iron every day!
Foods that Inhibit Iron Absorption
On the flip side, absorption of iron-rich plant foods can be decreased when certain foods are part of the meal. But, keep in mind that unless you’re genuinely iron deficient and need to maximize iron absorption at every turn, these foods and supplements in your diet shouldn’t make a big impact on your iron status.
Tannins
Tannins found in herbal teas, peppermint tea, red grapes, chocolate, and coffee inhibit absorption of iron (study here). But, consuming these foods an hour before or an hour after the iron-rich meal does not affect iron absorption.
Phytates
Phytates are important antioxidants and anti-inflammatory plant compounds found in the highest quantities in wheat bran, soybeans, pinto beans, kidney beans, and peanuts. Oddly enough, some of the foods that are high in iron also contain high amounts of phytates.
Phytates bind to non-heme iron and lower its absorption. But soaking, fermenting, sprouting, and cooking all reduce phytate content by 50-75%. So, the chance of phytates truly affecting iron status is pretty slim, especially since most plant foods contain some iron and only a few raw plant-based foods contain notable levels of phytates.
Here are some foods that impact nonheme iron absorption:
- Egg Protein (both the yolk and the white)
- Calcium Supplements and Dairy Foods compete with iron for uptake in your intestinal tract
- Zinc and Manganese supplements
- Peppermint and Chamomile
- Antacids decrease iron absorption because they reduce stomach acid
15 Plant-Based Sources of Iron
Drum roll please! It’s the moment you’ve been waiting for—12 amazing plant-based foods to give your diet the iron boost that it needs.
Soybeans
Soybeans pack a powerful punch. Soybeans contain 4.5 mg of iron per serving (1/2 cup or 86 grams).
Sesame Seeds
Roasted and toasted sesame seeds contain 4.2 mg of iron in a 1 oz. (28 g) serving. You can eat your sesame seeds in yummy bars like this one, sprinkle some on top of this Broccoli Curry Udon, or make Turmeric Herb Falafel or Raw Carrot Falafel.
Lentils
Eating a half cup (99 g) of cooked lentils will get you a serving of 3.3 mg of iron. On busy days, I love making simple soups like this 1-Pot Lentil, Potato and Spinach Soup or this Sweet Potato & Lentil Soup.
Spinach
These dark leafy greens contain 3.2 mg of iron per 1/2 a cup serving (90g). Beet greens pack a similar nutrient punch. You can’t go wrong with ripping and dipping your favorite pita bread in a bowl of vegan Spinach Artichoke Dip!
Chickpeas
Cooked chickpeas (also called garbanzo beans) contain 3.3mg of iron per a 1/2 cup (82g) serving. My favorite way to eat chickpeas is in a yummy hummus! Here’s a few scrumptious hummus recipes:
Lima Beans
These lil’ lima beans contain 2.3 mg of iron 1/2 a cup (94 g) when cooked.
Kidney Beans
I’m not kidding when I tell you that a 1/2 cup serving of cooked kidney beans contains 2.2 mg of iron per serving. They’re great in soups, chili, and bean salads! Another fantastic recipe you should try if you want to eat more kidney beans is this one for Chili Quinoa Bean Bites With Chipotle Mashed Sweet Potatoes.
Navy Beans
These great beans are next, and also contain 2.2 mg of iron per 1/2 cup serving (91 g).
Swiss Chard
Cooked swiss chard contains 2 mg of iron per cup 1/2 cup serving. This Butternut Squash and Chard Vegan Lasagna is a great one to feed the whole family!
Quinoa
Quinoa is an ancient grain that contains 1.4 mg of iron per 1/2 cup serving. Some great ways to use cooked quinoa include:
Dried Apricots
Finally, a fruit! Dried fruits like apricots can be good sources of iron. Dried apricots contain 1 mg of iron per 1/3 cup serving (or 40 g).
Prune Juice
This one might surprise you, but prune juice contains 2.9 mg of iron per cup!
Pumpkin Seeds
Pumpkin seeds are another great source to help you get more iron in your diet, containing 1 mg of iron per 1 oz. serving. These are a yummy snack on their own when baked with a little oil and salt or great addition to a salad for some added crunch. You can even use them in vegan mac & cheese. Hemp seeds and sunflower seeds are other great seeds to eat.
Dark Chocolate
Dark chocolate is a special treat that contains 7 mg of iron in a 3 oz serving. Win-win!
Blackstrap Molasses
You didn’t expect this one, did you? Molasses contains around 1.9 mg of iron per two tablespoons (you’ll just want to limit how often you incorporate it into your diet because of the high sugar content).
Sweet Potatoes
Sweet potatoes contain around 2.2 mg of iron in a single serving (a potato). This versatile veggie can be served as a falafel, hummus, soup, added to a quinoa bowl, cut into french fries, turned into a burger, stuffed with other yummy goodness, and so much more!
As you can see, many plant foods are rich in iron content and there’s an endless amount of delectable ways to eat them. To help you get started, here’s a sample of what you can eat in a day to increase your iron intake!
Sample Day of Iron for a Menstruating 40-Year-Old Woman
Most adults need at least 8mg of iron intake per day. Women should shoot for more, specifically 15-18 mg per day. Here’s what it could look like!
- Breakfast: ⅓ cup rolled oats (1.2 mg) cooked with 1.5 oz raisins (1 small box, 0.8 mg iron) = 2 mg iron
- Snack: 8 ounces of green juice
- Lunch: Lentil Spinach Soup (1 cup lentils [6.6 mg ] + ½ cup cooked spinach [3.2 mg]) with bell pepper salad = 9.8 mg iron
- Snack: Veggies and rice crackers with tahini dip (made with 1 oz sesame seeds) = 4.2 mg iron
- Dinner: 1 cup sautéed Swiss Chard (2 mg) over 1 cup cooked quinoa (2.8 mg) with lemon = 4.8 mg iron
TOTAL: 20.8 mg of iron
I hope we’ve demonstrated that iron is one of the proteins essential to a vegan diet and that there are plenty of plant-based food groups that can provide the iron you need without turning to animal products.
Iron comes up a lot when you’re talking about a plant-based diet, but I know there are a lot of other questions flying around out there. What curiosities pop up in your conversations about eating a plant-empowered diet (even if you’re not 100% vegan)?
Peace & Popeye,
Fantastic info, would be good to get more breakdown of more iron foods like sprouts and other raw foods. For those thinking about taking iron supplements beware they can make you constipated. Keep chewing pumpkin seeds with some juice or you can use camu camu powder for high Vit. C.
I would like to see similar article about protein, always the first thing people keep telling me to have more of even the naturopaths.
Hi Linda,
Thanks for your comment! The USDA Nutrient Database can give you iron amounts on any raw food you’re interested in: http://ndb.nal.usda.gov/
Also, check out my protein blog here: https://go.kriscarr.com/blog-video/my-crazy-sexy-guide-to-plant-based-protein/
xo, kc
Peace and Popeye… Haha you’re so funny AND smart Kris!
Will you please comment on the availability (absorption ability) and the amount of the iron in foods such as spirulna, wheat grass, activated barley, barley juice, and cracked cell chlorella? These are easy additions to smoothies. Thank you
Hi Leslie,
The iron in sea vegetables is typically in a highly absorbable form. However, since these supplements aren’t regulated, it’s too hard to say exact iron amounts as they range from 1/2 mg to 35 mg per tablespoon. The USDA nutrient database has dried spirulina at 2 mg iron per tablespoon, but doesn’t contain values for the other foods. Keep in mind that all the sea veggies and other greens are still fantastic immune-boosters and detoxifiers, and adding them to smoothies may also help boost iron levels. xo, kc
Dear Kris, After being a vegetarian for over ten years and at the same time an avid long-distance runner I suffered from severe muscle weakness due to anemia and low protein in my diet. I could not run half a mile without severe burning pain in my left calf and no doctro could give me a concrete diagnosis except for overuse. Only after visiting a sports nutritionist and getting blood work from my doctor did we see that I was severely anemic (my ferritin levels were at 6, when the normal range is 36 and on).
Rather than eating processed and synthetic protein foods, like the sports nutritionist suggested, I decided to go back to eating organic meat, first only chicken and wild-caught fish (esp. salmon), but after continuing to feel very tired I decided to introduce organiz bison meat to my diet.
I eventually had to stop running altogether (last February) because it was still very painful and I didn’t see the point in suffering through what used to make me very happy at one point.
But I did notice that the only time when I do not feel as tired is when I eat red meat (a bison patty) after a strenuous workout, like spinning, which I do at least three times per week now.
I read so much about nutrition and vegetarianism and veganism, and I still have a lot of issues (psychologically and humanely) with eating meat, but I find that it is the only solution to all the phyisical and nutritional issues I developed while consuming so few calories and protein for the amount of running I was doing over the course of months or even years, all unbeknownst to me.
After a few months of my initial blood test showing the low levels of iron and protein, I was tested again and also tested for thyroid issues, but everything came out normal.
Someone told me I just over did it all, too much running and too strict of a vegetarian diet, even though I was very aware of eating a wholesome and clean diet rich in fruits, vegetables, beans, quinoa and sources of iron that I thought were enough for me.
I guess I don’t have a real question for you, this was more of a comment about my experience. My question is directed more at the universe I guess: why did this happen? Will I ever be able to run pain-free again? Do I really HAVE to consume animal meat for my protein or why is it that it’s the only thing that makes me feel less tired?
Thanks for always being so positive, honest and informative.
xoxo
Claudia
Enjoying your article/recipes about including enough iron in diet. Thx!
Your website is nicely designed and chock full of useful info which we ALL need today because of polluted/toxic atmosphere we live in. We must always remember, God is in charge. He will and IS providing ways for us to overcome and thrive in this world…… such as through your beautiful website. Thank you and God bless you.
Thank you for this! My husband and I became vegetarians starting this month, and focused so much on how to get enough protein…until I started feeling fatigued the first week and a co-worker mentioned lack of iron could be the culprit. I am printing this out for reading material for us tonight. I love your blog! Thanks for being an inspiration to women and men alike.
I am wondering what is best when your iron numbers are ok but your ferritin is low….what do you think of supplementing with FLOREDEX with iron?
I have a question about the info in this article. You list soybeans, cooked, as a source of iron but then further down its listed as a phytate, which prevents the absorption of iron, only reducing this effect by half when cooked. This is confusing. Which is it? Thx:)
Hi Jayda,
Non-heme iron in plant foods is absorbed at a rate of 2-20% which factors in things like phytates and other iron blockers. By soaking and cooking soybeans, phytate content decreases significantly. And then if you add a vitamin C-rich food to the meal, you boost that soybean iron absorption even more. Daily iron needs take into account that you’re not absorbing iron at 100%, so soybeans are still a great source. xo, kc
Thanks, Kris! I’m learning so much from your emails and website as a newly initiated Vegan (6 weeks now, and feeling pretty great!) I can see now by reading your article that I’m getting enough Iron (though I should probably wait a little longer to drink my afternoon black tea after lunch), but one thing I keep reading about is the importance of Vitamin B12 for Vegans. How much B12 do I need as a 54 year old woman?
My adult children have to much iron. I read that if you give blood it takes the extra iron out. What else can they do to bring down to much iron…it’s not good to have to much…Flower
Hi Kris,
Thank you for the informative article. As a diairy and gluten free vegetarian I get a lot of questions about the vitamins D and B12.
I just had my blood work done and while my iron was fine (yes!), I’m seriously vitamin D and too low on vitamin B12. Sp i guess people ask the right questions! I’ve started to take good supplements, but I would love to know what I could add in my diet. I get as much sunlight as I can here in the Netherlands for the vit D, but is apparently not enough.
I would love to see a post on this! Thank you!
Thank you for the info regarding Iron. Anyway Kris I do have a question regarding juicing for a 3 years old. What will be the best ingredients to boost the immune system of a toddler. My daughters are twins. When they were about 1 yr and a half they both became sickly, I mean at the young age of 3, they just turned 3 last may 12. they were already hospitalized 12x. Now I have been doing green juice everyday and it seems to be very effective on their health. I used celery, parsley, broccoli leaves, spinach, cucumber, moringa herb, green apple, pineapple and avocado. I normally have this and I alternately using each one of them. Anymore advice to boost their immune system? Thank you- Jeffrey
Thanks for the info. I always surprise the doctors with the perfect iron levels! They’re expecting me to be anemic every time I tell I’m a vegan haha 🙂 Eating lots of greens and legumes ensures adequate intake.
Hi sweet Kris, I thank God for you. I think our spirits are entwined. You have been a blessing for me. I am 57 years young and doing my darnest to stay fit and healthy. Getting older has its good and bad points. Things begin to chance and you are caught up in a whirlwind trying to figure out what is going on. The current issue i am addressing is menopause. You know I do not think the doctors know what they are talking about when it comes to female hormones. Kis I am currently having a bleeding issue. I was the women as well as many other dealing with post menopausal bleeding. I am taking about clotc. I have had a D&C and am still having problems. Thank you for your article on Iron and building your blood. I hemoglobin level is 10> I am miserable. I am tired and have difficulty excercising and have gained weight. I am normally a n active person, but not now. Please help me restore my health. Your friend in Christ, sweet debbie
Thanks Kris for this great summary on plant-based iron sources – at the moment I’m losing a lot of my hair and have been doing research as to what could be causing that with my vegan diet. Iron is naturally one of the components that comes up and this summary has been perfect!! Love your blog.
Too much IRON is what your body cannot process if you have hemochromatosis. I did not find out I had it until I was in my fifties. Estimated one-in-ten Americans are carriers of the defective genes that cause this hereditary condition. My only symptom was strange tiny red circles on the inside of my wrists. If taking iron causes pain, get your iron levels checked. The condition can damage your organs and cause premature death.
Hemp hearts/hemp protein powder are also a very rich source 🙂
Great article!
Thank you so much. I am newly vegan and I have been diagnosed with anemia for as long as I can remember. It is good to know this so that I can make the adjustments and get my iron levels up! Thanks so much it came right on time!!!
Hi Kris,
Thank you for the informative article. As a diairy and gluten free vegetarian I get a lot of questions about the vitamins D and B12.
I just had my blood work done and while my iron was fine (yes!), I’m seriously vitamin D and too low on vitamin B12. Sp i guess people ask the right questions! I’ve started to take good supplements, but I would love to know what I could add in my diet. I get as much sunlight as I can here in the Netherlands for the vit D, but is apparently not enough.
I would love to see a post on this! Thank you!