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Vegan Iron


Getting plenty of iron on a vegan diet is relatively easy.  You simply need to incorporate the certain foods in your daily meals.

Focus on making the following iron-rich whole foods primary in your diet:

  • Soybeans (29.2 mg in 1 cup)
  • Kidney beans (15 mg in 1 cup)
  • Mung beans (14 mg in 1 cup)
  • Chickpeas (12.5 mg in 1 cup)
  • Adzuki beans (9.8 mg in 1 cup)
  • Pinto beans (9.8 mg in 1 cup)
  • Oats (7.4 mg in 1 cup)
  • Lentils (6.6 mg in 1 cup)
  • Barley (6.6 mg in 1 cup)
  • Tofu (6.6 mg in 1/2 cup, 124 mg)
  • Baked beans (5 mg in 1 cup)
  • Tahini (2.7mg in 2T or 5.4mg in 1/4 cup)
  • Quinoa (4.6 mg in 1 cup)
  • Lima beans (4.5 mg in 1 cup)
  • Pumpkin Seed Butter (about 4.1mg in 1/4 cup)
  • Goji Berries (2.8mg in 1/4 cup)
  • Sesame seeds (about 2.6 mg in 2T)
  • Pumpkin Seeds 2.5mg in 1/4 cup)
  • Sourdough Bread (fermentation increases iron absorption) 2.3mg in 1 slice
  • Chia seed (2.2 in 1/4 cup)
  • Peas (2.1 mg in 1 cup)
  • Fava beans (2 mg in 1 cup)
  • Navy beans (2 mg in 1 cup)
  • Dark Chocolate (1.9 mg in one square serving)
  • Cashews (1.9 in 1/4 cup)
  • Raisin bran (1.8mg in 1 serving)
  • Baked Potato (1.9 mg in 1 medium)
  • Canned coconut milk (1.8mg in 1/4 cup)
  • Spinach (1.6mg in 2 cups)
  • Blackstrap Molasses (1.4mg in 2T)
  • Sunflower seed butter (1.3mg in 2T)
  • Flaxseed (1.2 mg in 2T)
  • Almond butter (1.1mg in 2T)
  • Almonds (1.1 mg in 1/4 cup)
  • Pistachio (1.1 mg in 1/4 cup)
  • Whole grain bread (1 mg in 1 slice)
  • Green beans (1 mg in 1 cup; 100g)
  • Sunflower seeds (0.9 in 2T)
  • Pumpkin seed (0.9 in 1.4 cup)
  • Wheat Germ (0.9mg in 2T)
  • Raisins (0.8mg in 1oz)
  • Apricots (0.8mg in 1oz)

Include a good source of vitamin C in as many meals and healthy snacks as is possible and practical. Foods that are rich in vitamin C include citrus fruits and juices, cantaloupe, kiwifruit, mango, papaya, pineapple, strawberries, broccoli, Brussels sprouts, peppers, tomato juice, cabbage, cauliflower.

 

Ginny Messina, RD also has an excellent article on easy ways to meet your iron requirements as a vegan.

 

Supplements:

MyKind Organics Plan Iron & Organic Herbs by Garden of Life

 

Floradix Iron + Herbs (look for the honey-free formula labeled "Yeast free, gluten free")

 



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