Iron-Rich Foods for Vegetarians and Vegans

Quick answer

Beans, lentils, tofu, seeds, fortified cereals and greens, with vitamin C at meals and tea between meals

Plant foods contain non-haem iron, which is less easily absorbed than the haem iron in meat and fish. A review of iron bioavailability estimated absorption of about 14–18% from mixed diets and 5–12% from vegetarian diets. A meta-analysis found that adult vegetarians tend to have lower iron stores than non-vegetarians, although many still have adequate levels. Good vegetarian sources include lentils, chickpeas, beans, tofu, tempeh, fortified breakfast cereals, pumpkin and sesame seeds, cashews, quinoa, dark green leafy vegetables, dried fruit and eggs. Vitamin C from fruit and vegetables at the same meal enhances absorption, while tea, coffee and calcium supplements reduce it. Soaking, sprouting and fermenting grains and legumes can also help. The NHS describes iron deficiency anaemia, its symptoms and treatment.

Important. See a doctor if you have tiredness, breathlessness, pale skin, palpitations, hair loss or heavy periods, as these may be signs of iron deficiency anaemia. Do not take iron supplements without advice, as too much iron can be harmful, and keep them out of reach of children.

Why iron matters

Iron is needed to make haemoglobin, which carries oxygen in the blood.
Low iron causes tiredness, poor concentration and reduced exercise capacity.
Women with periods, pregnant women, children and teenagers need more.
Endurance athletes and frequent blood donors are also at higher risk.
Iron deficiency is the most common nutritional deficiency worldwide.

How much iron do you need?

UK reference intake: about 8.7 mg a day for men and women over 50, and 14.8 mg for women aged 19–50.
US recommendations: 8 mg for men and 18 mg for women aged 19–50.
US guidance suggests vegetarians may need about 1.8 times more iron because of lower absorption.
Pregnancy increases needs; follow your midwife’s advice.

Best iron-rich vegetarian foods (approximate iron per portion)

Fortified breakfast cereal (30 g): about 4–6 mg, varies by brand.
Lentils, cooked (100 g): about 3 mg.
Chickpeas, cooked (100 g): about 3 mg.
Firm tofu (100 g): about 3–5 mg, depending on type.
Tempeh (100 g): about 2.5 mg.
Kidney or black beans, cooked (100 g): about 2 mg.
Pumpkin seeds (30 g): about 2.5 mg.
Quinoa, cooked (185 g): about 2.8 mg.
Cashews (30 g): about 1.9 mg.
Dark chocolate, 70–85% (30 g): about 3 mg.
Cooked spinach (100 g): about 3.5 mg, though less well absorbed.
Egg (1 large): about 1 mg.
Dried apricots (30 g): about 1 mg.

How to absorb more iron

Add vitamin C: peppers, tomatoes, citrus fruit, kiwi, berries or broccoli at the same meal.
Avoid tea and coffee with meals: drink them at least an hour before or after.
Separate calcium supplements and large amounts of dairy from iron-rich meals.
Soak, sprout or ferment beans, lentils and grains to reduce phytates.
Choose sourdough bread, which has lower phytate levels.
Cook in a cast-iron pan, which may add some iron to food.

Do vegetarians get enough iron?

A systematic review and meta-analysis found that adult vegetarians had lower serum ferritin, a measure of iron stores, than non-vegetarians, and that vegetarians were more likely to have low iron stores. However, many vegetarians have normal iron levels, and lower stores are not the same as anaemia. A review of iron bioavailability explained that phytates in whole grains and legumes and polyphenols in tea and coffee strongly inhibit non-haem iron absorption, while vitamin C enhances it. The NHS notes that a well-planned vegetarian diet can provide all the nutrients you need.

Iron-rich vegetarian meal ideas

Fortified cereal with strawberries and a glass of orange juice.
Lentil and tomato soup with a pepper salad.
Chickpea curry with spinach and lemon juice.
Tofu stir-fry with broccoli and red peppers.
Bean chilli with tomatoes and peppers.
Hummus and vegetable wrap with pumpkin seeds.
Quinoa salad with chickpeas, tomatoes and parsley.

Signs of low iron

Tiredness and lack of energy.
Shortness of breath on exertion.
Pale skin.
Heart palpitations.
Headaches.
Brittle nails and hair loss.
Cravings for ice or non-food items (pica).
Restless legs.
Energy-boosting foods are covered in foods that give you energy.

Iron supplements

If a blood test shows iron deficiency, a doctor may prescribe iron supplements, often for three months or more. Taking them every other day may improve absorption and reduce side effects such as constipation and nausea for some people. Take them with water or orange juice, not tea or milk. Iron supplements should not be taken without a confirmed need, because iron overload can damage organs, and accidental overdose is dangerous for children.

Tips for vegans

Make legumes a daily staple.
Use fortified cereals and plant milks.
Snack on seeds and nuts.
Pair every iron-rich meal with a vitamin C source.
Ensure vitamin B12 intake from fortified foods or supplements, as B12 deficiency also causes anaemia.
Protein-rich plant foods are in vegetables high in protein.

Iron for vegetarian children and teenagers

Children and teenagers need iron for growth and brain development, and teenage girls need more once periods start. Vegetarian children can meet their needs with legumes, eggs, fortified cereals, tofu, nut butters and seeds, paired with fruit and vegetables. Avoid giving large amounts of cow’s milk to toddlers, as it can fill them up and reduce iron absorption. Ask a health visitor, doctor or dietitian for advice if your child follows a vegan diet.

Iron for vegetarian athletes

Endurance training increases iron losses through sweat, the gut and the breakdown of red blood cells.
Female athletes are at particular risk of low iron stores.
Plan iron-rich meals daily and pair them with vitamin C.
Ask for a blood test if performance drops unexpectedly or you feel unusually tired.

Key points to remember

Vegetarians can meet iron needs with planning.
Legumes, tofu, seeds, fortified cereals and greens are good sources.
Vitamin C boosts absorption; tea and coffee at meals reduce it.
See a doctor if you have symptoms of low iron.

Questions about iron for vegetarians

These answers are general information and do not replace an examination or individual medical advice.

What vegetarian food has the most iron?

Fortified breakfast cereals, lentils, tofu, chickpeas and pumpkin seeds are among the richest sources.

Is spinach a good source of iron?

Spinach contains iron, but oxalates reduce absorption. Legumes and fortified foods are more reliable.

Do vegetarians need iron supplements?

Not usually, unless a blood test shows deficiency.

Does coffee affect iron absorption?

Yes. Coffee and tea at meals reduce absorption of plant iron.

Are eggs high in iron?

Eggs contain moderate amounts of iron, about 1 mg each.

Sources

This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.