One of my clients recently asked me how they could increase their iron intake after their doctor recommended eating a rare steak. But what if you're following a vegan diet? Fear not! You don't have to eat meat to get the iron your body needs; you just have to do a bit more planning and checking in.
Let’s see how you can get enough iron on a plant-based diet.
Why Iron Is Important
Iron plays a vital role in creating hemoglobin, a protein in red blood cells that helps transport oxygen throughout your body. Without enough iron, you may feel tired and weak and experience difficulty concentrating. It's essential for maintaining energy levels, supporting your immune system, and overall well-being.
The Two Types of Iron and Their Absorption Rates
Beef has around 2.5 milligrams of iron per 3 ounces, while a serving of lentils has 6.6 milligrams. Heck, if we want to make the animal product comparison, one of the highest-ranking iron-rich animal foods you’ll find is oysters at 6.9 milligrams. So, why the heck are we hearing recommendations to run out and eat beef?! Things that make you go hmmm ...
Now, here’s the kicker and it’s an important distinction for vegans: Iron comes in two forms, 1) heme and 2) non-heme.
Heme iron, found in animal products, is more easily absorbed by our bodies, with an absorption rate of up to 30 percent. So, you can eat smaller amounts of animal-based iron-rich foods.
Non-heme iron, present in plant-based foods, has a lower absorption rate, between 2 percent and 10 percent. However, combining non-heme iron sources with vitamin C-rich foods can enhance absorption.
As you see, you’ll need to eat a bit more on a vegan diet, and combining non-heme iron sources like spinach with a squeeze of vitamin C from lemon can help.
Iron-Rich Vegan Foods
Many plant-based foods are excellent sources of non-heme iron, even clocking in at far more milligrams of iron per serving than animal sources. For example, Here's a chart showcasing some of the top choices. One of my all-time favorite breakfasts, Cream of Wheat, is right up there at the top (I wouldn’t necessarily consider this a health food, though 😊).
Non-Heme Vegan Iron Sources & Amounts of Iron Per Serving
Food | Iron (mg) per serving |
Oat cereal (1 cup) | 14.0 |
Cream of Wheat (1 cup) | 9.0 |
Bran cereals (1 cup) | 5.5 |
Lentils (cooked, 1 cup) | 6.6 |
Spinach (cooked, 1 cup) | 6.4 |
Beans (kidney, garbanzo, or white, canned, 1 cup) | 3.6 - 5.2 |
Dried beans (cooked, 1 cup) | 3.6 - 5.2 |
Chard (cooked, 1 cup) | 4.0 |
Tomato products (paste, 1 cup) | 3.9 |
Tofu (firm, 1/2 cup) | 3.4 |
Enriched rice (cooked, 1 cup) | 3.0 |
Prune juice (1 cup) | 3.0 |
Instant breakfast (1 packet) | 4.5 - 8.0 |
Molasses (1 tablespoon) | 3.5 |
Corn meal (1 cup) | 4.2 |
Peas (cooked, 1 cup) | 2.5 |
Dried peas (cooked, 1 cup) | 2.5 |
Beet greens (cooked, 1 cup) | 2.7 |
Dried apricots (1/2 cup) | 2.0 |
Enriched pasta (cooked, 1 cup) | 2.0 |
Dandelion greens (cooked, 1 cup) | 1.9 |
Dates (1/2 cup) | 1.6 |
Raisins (1/2 cup) | 1.5 |
Figs (dried, 1/2 cup) | 1.5 |
Dried peaches (1/2 cup) | 1.4 |
Collards (cooked, 1 cup) | 2.2 |
String beans (cooked, 1 cup) | 1.1 |
Whole wheat bread (1 slice) | 0.9 |
Prunes (1/2 cup) | 0.8 |
Kale (cooked, 1 cup) | 1.2 |
Broccoli (cooked, 1 cup) | 1.0 |
Sweet potatoes (1 medium) | 1.0 |
Rye bread (1 slice) | 1.0 |
Strawberries (1 cup) | 0.6 |
Watermelon (1 cup) | 0.4 |
Maple syrup (1 tablespoon) | 0.2 |
Corn syrup (1 tablespoon) | 0.1 |
Incorporating a variety of these foods into your diet can help you meet your iron needs.
Sample Meals for Adequate Vegan Iron Intake
For vegans, the recommended daily intake of iron is higher due to lower absorption rates from non-heme sources. Women should aim for 32 mg per day, while men should target 14 mg. Here are some meal ideas to help meet these requirements:
Breakfast: Smoothie bowl made with spinach, banana, almond butter, chia seeds, and fortified plant milk, topped with pumpkin seeds and dried apricots. (~10 mg iron)
Lunch: Lentil salad with mixed greens, roasted sweet potatoes, bell peppers, and a citrus vinaigrette. Serve with whole-grain bread. (~12 mg iron)
Dinner: Stuffed bell peppers with quinoa, black beans, corn, and spices, topped with avocado and served with a side of steamed broccoli. (~10 mg iron)
Snack: Trail mix with almonds, raisins, and dried figs. (~4 mg iron)
By incorporating a variety of iron-rich foods and pairing them with vitamin C sources, you can pretty easily meet your daily iron needs on a vegan diet.
And, if this all sounds like too much work for you, let me do the cooking! Get in touch with me today and we’ll design a menu that you’ll love and feel great about.
Sources used for this blog:
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