Written by Medically reviewed by Bansari Acharya, MA, RD on May 3, 2020 —
Last updated on March 25, 2021 at 02:44 pm
Which plant-based foods are loaded with iron?
One of the big questions when it comes to eating a plant-based diet is whether you can consume enough iron. The good news is that there are plenty of plant-based foods that are high in iron and will help you to meet your daily requirements.
Whether you’re following a strict vegan diet or are simply trying to include more plant-based meals into your life to eat healthier, there are plenty of iron-rich options out there.
What Is Iron?
Iron is a crucial mineral as it plays a key role in oxygen transport through your red blood cells. You need a decent amount of it in your diet as food is our only source of iron, and while the amount varies from person to person. 18 mg and 8 mg per day is a good daily intake for women and men, respectively (1).
Here are the 19 best plant-based foods that will help you reach your daily iron intake and make plant-based cooking a breeze.
1. Spinach
The top of the list is Popeye’s favorite: spinach.
100 mg of spinach contains 2.7 mg of iron, which is almost a third of the recommended daily iron intake needed for men (2). Spinach even contains more iron than the same amount of red meat (3).
Spinach is also high in vitamin C, which is good for your immune system and is important for iron intake because it increases your ability to absorb iron.
This plant-based iron source is also low in calories, so add it to your next meal for an easy iron boost. Sauteing spinach in olive oil and garlic or adding it to summer vegetables for a fresh and easy salad are both great ways to serve it.
2. Mushrooms
Mushrooms are another versatile and iron-rich option for plant-based eating.
100g worth of mushrooms will provide you with around 1.3 mg of iron, which is particularly impressive for an ingredient that you can incorporate into so many meals (4).
Not all mushrooms are created equal though. Oyster mushrooms, for example, are much higher in iron than portobello or shiitake mushrooms.
Mushrooms are a great ingredient for plant-based cooking as they can often mimic the savory flavor of meat, while also providing iron.
Fry them and have them on toast, add to a salad, or use them in a plant-based bolognese to incorporate more mushrooms and iron into your diet.
3. Lentils
As a staple in many vegan recipes, lentils are an excellent way to bulk out a meal, add protein to your diet, and increase your iron levels.
Lentils contain around 8.4 mg of iron per 100 g, which is more than the daily recommended intake for men (5).
Lentils are well-loved for their versatility and texture, making them an easy go-to ingredient in plant-based cooking. Try lentil curry, lentil patties, or a lentil salad the next time you’re looking for a plant-based recipe with plenty of iron.
4. Tomato Paste
While tomatoes themselves contain only small amounts of iron, when they are condensed down into a tomato paste, the iron levels can jump to over 3 mg of iron per 100 g (6).
Much like spinach, tomatoes also contain high amounts of vitamin C, meaning that tomato paste can provide you with iron and the vitamin C needed to absorb the iron.
Luckily, adding this iron-boosting food to your plant-based diet is also easy and delicious. Tomato paste is a key ingredient in pizza, which can easily be made plant-based with some simple ingredients.
Many plant-based pasta and stew recipes also use tomato paste as a base, making it a breeze to get more iron into your diet.
5. Potatoes
Whether it’s breakfast, lunch, dinner, or a snack, you can find a way to incorporate potatoes into your diet.
They are a delicious addition to plant-based meals for so many people, and potatoes are high in iron.
100 g of potato contains around 1.3 mg of iron, which is a significant amount when you consider that one large potato can weigh nearly 300 g (7). However, when you add potatoes to your plant-based diet, be sure to keep the skins on. Potato skins contain a large amount of iron, and they are also high in fiber.
6. Pumpkin Seeds
When it comes to plant-based snacks that are high in iron, you should consider pumpkin seeds. 100 g of pumpkin seeds can contain 9 mg of iron, which is more than the daily dose for men and half of the daily dose for women (8).
Pumpkin seeds are also very high in magnesium, which can have a range of positive health effects (9).
One easy way to eat more plant-based foods high in iron is to simply snack on pumpkin seeds. But they also go well in salads, bread, and curry for when you’re feeling a bit more creative in the kitchen.
7. Broccoli
Broccoli is a very beneficial vegetable. It’s tasty, easy to cook, goes well with other foods, and is a great source of iron.
Those little green stalks contain around 0.73 mg of iron per 100 g and are made even more impactful because that same amount of broccoli also contains 89.2 mg of vitamin C (10, 11). This increases the absorption of iron, making this the perfect addition to your plant-based meals.
Broccoli is an easy iron-rich ingredient for those new to a plant-based diet as most non-vegans still consume it regularly. Try it raw in a salad for something a little different.
8. Dark Chocolate
The next iron-rich food on the list is a welcome sweet treat. While chocolate typically contains dairy products, most dark chocolates higher than 50% are vegan. Look for dark chocolate that has no milk products/solids in the ingredient list.
100 g of dark chocolate can contain nearly 12 mg of iron (12). Plus, dark chocolate is also high in antioxidants and has even been found to have a positive effect on heart health (13, 14).
Just try not to eat the whole bar in one sitting
9. Olives
Keep those antipasto platters flowing because olives are not just a salty snack. Olives are particularly high in iron, with 100 g of olives providing you with roughly 3.3 mg of iron (15).
Olives are also high in vitamins A and E and are low in carbohydrates, making them an especially beneficial plant-based food. They’re also a strong source of antioxidants, which can help to reduce the symptoms of inflammation (16).
Olives are great just as they are, but you can also add them to a tomato pasta, vegetable couscous, or garden salad for a tasty and iron-packed boost.
10. Quinoa
Quinoa is a delicious grain that makes a great and filling addition to many plant-based recipes. This trendy pseudocereal makes the list of foods high in iron with 100 g of quinoa providing around 4.4 mg of iron (17).
That’s more than half the recommended iron intake for men. Quinoa is also high in vitamin C which helps absorb iron in the body.
Cooking with quinoa is also easy. Simply boil and serve for a high-iron side, use it as a base for a fresh, filling salad, or add it to a vegan curry. Whatever way you eat it, quinoa is an easy-to-use plant-based source of iron.
11. Tofu
You’ll struggle to find lists of the best plant-based foods that don’t include tofu. This soybean product is full of a range of nutrients and offers a lot of versatility and nutrition for people exploring plant-based meals.
Tofu is also a great source of iron, with 100 g of tofu providing around 3.3 mg of iron (18). Tofu gives you nearly half the recommended daily intake for men and almost one-fifth of the recommended daily intake for women.
To reap the iron-rich benefits of tofu, dice it, and add to a plant-based curry or stir-fry.
12. Cashews
The next time you’re in a hurry and need a snack, just grab a handful of cashews. They’re high in protein, magnesium, vitamin E and make the list thanks to their high iron content.
100 g of cashews will provide you with over 6 mg of iron, which is particularly impressive when you look at the recommended daily iron intake (19).
Cashews are a great plant-based cooking option as they can recreate the creamy texture of dairy when soaked and blended. You’ll enjoy every bite of your cashew-based vegan cheesecake or cashew queso.
For an easier option, simply look for roasted cashews or spread cashew butter on toast for an iron-rich plant-based food.
13. Prune Juice
While it is most well-known for its slight laxative effect, prune juice is also a great source of nutrients, particularly iron.
Don’t be put off by its infamy because one study found that drinking a cup of prune juice a day resulted in only a mild laxative effect (20).
Only 100 g of prune juice will provide you with almost 1.2 mg of iron (21). Also, prune juice is high in vitamin C (among other nutrients), so your body will make the most out of its iron content.
Prune juice can simply be taken as a beverage making it a very easily consumable source of iron.
14. Oats
Goldilocks had the right idea when she ate all of the bears’ porridge. Oats aren’t just tasty but are also an excellent source of iron.
With 4.5 mg of iron available per 100 g, oats are an iron-rich, plant-based ingredient that you can enjoy for breakfast (22). Oats are also high in protein, fiber, and nutrients such as folate.
Simply heat up a cup of oats with soy milk, soak overnight in cashew-yogurt, or use them in vegan baking for an iron boost.
15. Chickpeas
Chickpeas are not the first legume to make this list, and much like lentils and soybean products, legumes are a great source of iron.
100 g of chickpeas can provide you with roughly 3.3 mg of iron, which is a great iron boost for your daily intake (23).
Chickpeas are also high in protein, folate, and manganese, which will help to keep you full and provide you with many of the crucial nutrients you need to function properly.
Whether it’s chickpea curry, roasted chickpea snacks, or chickpea flour, there are a million ways to incorporate this iron-rich food into your next plant-based meal.
16. Coconut Milk
Coconut milk is a common ingredient in plant-based cooking thanks to the creamy texture and light coconut taste. Plant-based curries largely call for coconut milk as a base, and it’s a high source of iron.
A small 100 g serving of coconut milk can provide you with 1.6 mg of iron, which can be a significant boost to helping you meet your daily iron intake (24).
You can use coconut milk to make a coconut curry, a smoothie, or use it in baking. Any way you use it, coconut milk is a great option for those wanting to cook a well-textured yet plant-based meal.
17. Hearts of Palm
Hearts of palm may not be a staple on your shopping list, but they definitely should be, especially if you are trying to increase your iron intake.
The smooth, white vegetable is harvested from the core of a growing palm tree and has a slightly nutty taste that is quite similar to artichokes.
This exotic vegetable makes the list of plant-based protein sources because of its 3.1 mg of iron per 100 g (25). Hearts of palm are also packed full of vitamin C, fiber, and other nutrients, making them an excellent addition to your next plant-based meal.
You can grill hearts of palm and have them as an iron-packed side. Or blend them into a delicious dip.
18. Blackstrap Molasses
Another sweet iron-rich food that makes the list is blackstrap molasses. Just 1tbsp of this dark sweetener contains 3.6 mg of iron (26). It is also high in calcium, magnesium, and vitamin B6.
Blackstrap molasses is a sugar cane produce with the lowest amount of sugar. This is great for those looking to reduce their sugar intake without giving up on sweet foods completely.
Add blackstrap molasses to your favorite hot drink, use it as a glaze in cooking, or substitute it for white sugar in baking for a delicious plant-based iron boost.
19. Amaranth
The final protein-rich plant-based food on this list is amaranth. You might not be familiar with this ancient grain, but it is a great addition to a plant-based diet.
100 g of amaranth will provide you with around 6 mg of iron and it is packed full of other nutrients (27).
Amaranth has a pleasant nutty taste that is most similar to brown rice, and it can be sprinkled over cereal in the morning or cooked into an iron-rich polenta substitute.
The Bottom Line
It is possible to eat a plant-based diet and get plenty of iron with such a varied amount of high-iron plant-based foods available.
Whether you want to increase your vegetable intake or replace meat and dairy products entirely, there are plenty of plant-based foods that will give an iron boost.
Incorporating these foods into your diet will help you to reach your daily iron intake, allowing for the proper transport of oxygen through your red blood cells. Plus, it can encourage you to try new foods and explore new recipes.
