The 12 Best Vegan Iron Sources To Prevent A Deficiency

Last updated on August 27th, 2024 at 01:58 pm

Eat these vegan foods that are high in iron to avoid an iron deficiency on a plant-based diet.

The most absorbable form of iron comes from animals, so vegans and vegetarians need to pay close attention to their iron sources. Plenty of foods contain plant-based iron, but this version of the mineral isn’t absorbed as well as iron from animal foods.

Vegans and vegetarians need to eat more iron in a day, but that doesn’t mean a deficiency is a given. As a matter of fact, many plant-based eaters get plenty of iron in their diet and live healthy lives.

Stocking up on these foods and eating them regularly can help you maintain normal iron levels in the body. These top 12 vegan iron sources can help you get enough iron in your diet and prevent a deficiency.

1. Chickpeas

1/2 cup: 1.5 milligrams iron (mg) (8.3% daily value (DV))

A half cup of chickpeas contains about 8% of your daily iron. Not to mention that chickpeas are a good source of plant-based protein for muscle growth and fiber for digestion and heart health.

I love to add chickpeas to everything from salads to grain bowl to baked goods. Here are some chickpea recipes to try to add more plant-based iron to your diet:

• Easy No-Bake Chickpea Cookie Dough Protein Balls
• Crunchy Roasted Chickpeas Two Ways
• Spiced Chickpea Veggie Burger
• Spiced Chickpea Wrap with Lemon Dill Yogurt Sauce

2. Spinach

2 cups raw packed: 1.4 mg iron (7.7% DV)

Dark leafy greens, especially spinach, are one of the best sources of vegan iron. As a bonus, they also contribute plant-based calcium to the diet for healthy bones.

Not to mention that leafy greens are also full of Vitamin C, folate and other nutrients. Eating Vitamin C with iron helps with absorption.

Get the scoop on leafy greens here and use spinach in unique ways with the recipes below.

• Spring Strawberry Salad
• Vegetable Barley Soup
• 20 Vegetarian & Vegan Recipes with Leafy Greens
• Sweet Potato & Kale Quesadilla

3. Oats

1 cup: 1.7 mg iron (9.4% DV)

Oats are quick to cook, satisfying, and extremely versatile. One cup has almost 10% of your daily iron needs and can be a hearty breakfast or snack. Plus, a 1/2 cup of oats contains 5 grams of plant-based protein, and it’s a good source of fiber.

If you’re not sure what kind of oats to eat, pick the one you like best. All types of oats are nutritionally equal. The only difference is the way they are cut. Below are some oat-licious recipes to try.

• Green Tea Overnight Oats
• Tahini Maple Oat Bites
• Creamy Coconut Milk Steel Cut Oatmeal with Clementines

4. Tofu

½ cup: 3 mg iron (17% DV)

Vegetarians and vegans are no strangers to tofu, and that’s a good thing because this soy-based protein is a good source of meatless iron. Plus, tofu is a nutritional powerhouse. It’s low in calories and high in protein, plant-based calcium, fiber and other minerals.

Cooking tofu is easy–it takes on the flavor of any marinade, so you can use it in any dish. I personally like it in stir-fries or other dinners. Try any of these recipes below to get your tofu fix.

• Vegan Tofu Nuggets
• Easy BBQ Tofu Salad Bowl
• Butter Lettuce & Corn Salad with Tofu Croutons & Lime Vinaigrette
• 17 Tofu Recipes For Every Meal Of The Day

5. Lentils

1/2 cup cooked, 3.17 mg iron (18% DV)

Lentils, along with other legumes, are a great source of iron. Just half a cup of cooked lentils provides almost 20% of the iron you need in a day, as well as plenty of fiber and protein.

For plant-based eaters who are worried about feeling hungry all the time, the nutrients in these tiny legumes help keep you full for hours. Whip up a batch of lentils at the start of the week and add them to salads, grain bowls and soups. Check out some of my favorite lentil recipes below.

• Greek Lentil Power Bowl
• Moroccan Lentil Soup
• Lentil Veggie “Meatballs”
• Zucchini & Lentil Tacos with Radish Salsa

6. Potatoes

1 medium potato: 1.87 mg iron (14% DV)

News flash– potatoes aren’t bad for you! As a matter of fact, they are a healthy pre-workout carb, and they pack in serious iron and potassium. Keep the skin on for an added fiber boost!

Regular old white potatoes have more iron than sweet potatoes, but both are good options on a plant-based diet. If you’re a fan of potato wedges, make them at home in your own oven!

These Dill Roasted Potato Wedges are a favorite in my house, or try this vegan breakfast bowl with potatoes!

7. Cashews

1 ounce: 1.72 mg iron (13% DV)

Although cashews may not be the first nut on your list, they contain quite a bit of non-heme iron. Cashews are also rich and creamy, meaning that they are the base for many luscious vegan sauces. Whether you’re adding them to smoothies, salads, or eating alone, this crunchy nut helps you meet your daily dose of iron.

I like to add chopped cashews to roasted veggies for a contrasting texture. But you can also use them in a variety of ways, like in the plant-based recipes below.

• Green Beans with Caramelized Onions and Cashews
• Cauliflower Alfredo Sauce
• No Bake Frozen Blueberry Bars

8. Edamame

1 cup: 2 mg iron (11% DV)

Aside from being delicious, these green soybeans are packed with iron, protein and fiber. Edamame is well known for being a sushi appetizer, but you might not know that you can easily make edamame at home.

Buy a bag of frozen edamame and keep them on hand for when hunger strikes. Microwave this plant-based snack at anytime for a protein-rich snack or side dish.

Or save yourself the money and time and ditch the takeout. You can have a homemade sushi night with this Vegan Quinoa Sushi Bowl.

9. Sesame Seeds

2 tablespoons: 1.2 mg iron (7% DV)

While sesame seeds aren’t always on people’s radar, they should be for their iron, protein and healthy fat content. Although nuts get all the love, seeds are a really easy way to add nutrients to any meal.

Not only do sesame seeds add a nice crunch to salads, but ground sesame seeds also make tahini–a staple in hummus or an allergy-friendly alternative to nut butter. Try sesame seeds as a topping to a Vegan Sushi Bowl or use tahini in the recipes below.

• Tahini Maple Oat Bites
• Green Power Crunch Salad with Lemon Tahini Dressing
• Roasted Garlic & Turmeric Hummus

10. Flax Seeds

2 tablespoons: 1.2 mg iron (7% DV)

Another healthy seed to add to the list– flax seeds have gained some serious popularity over the last few years and for good reason! They contain healthy omega-3 fats, fiber and plant-based iron. Blend them in a smoothie or mix into your yogurt!

11. Beets

1 cup: 1.34 mg iron (7% DV)

This royal purple root veggie is packed with antioxidants and provides a nice serving of iron. If you like a savory earthy taste, then beets are a must on your plant-based diet. Not to mention that beet juice also has some added benefits for athletes. The nitrates in beets help deliver oxygen to working muscles quickly, meaning that they can improve athletic performance.

Beets pair nicely with citrus in this vibrant fall quinoa salad.

12. White Mushrooms

1 cup cooked: 2.7 mg iron (15% DV)

With their meaty texture, mushrooms are often as a substitute for animal products in many recipes. Not only do mushrooms have a nice bite, they are also an excellent source of vegan iron. Mushrooms are also one of the only sources of Vitamin D in the produce aisle.

Throw mushrooms into a stir-fry, salad or make these Freezer Mushroom Breakfast Burritos.