Iron is an essential nutrient that supports energy levels, cognitive function, and overall health. On a plant-based diet, certain vegetables, nuts, seeds, legumes, and grains can help you achieve your necessary iron intake.
An iron deficiency can lead to low energy, breathlessness, headaches, irritability, dizziness, or anemia.
Recommended Dietary Allowance (RDA) for Iron:
- Males assigned at birth (MAAB): 8 mg per day
- Females assigned at birth (FAAB): 18 mg per day
- For pregnant or breastfeeding individuals: 9-27 mg per day
- Vegetarians and vegans: Your RDA is 1.8 times higher (14.4-32.4 mg per day) because non-heme iron from plant foods is not absorbed as efficiently as heme iron from animal sources.
1. Legumes with the Most Iron:
- Tofu: 1.5 mg per 100g (19% of RDA)
- Lima Beans: 4.1 mg per cup cooked (51% of RDA)
- Blackeyed Peas: 4.3 mg per cup cooked (53% of RDA)
- Navy Beans: 4.3 mg per cup cooked (53% of RDA)
- Tempeh: 4.5 mg per cup (56% of RDA)
- Chickpeas: 4.7 mg per cup cooked (58% of RDA)
- Red Kidney Beans: 5.2 mg per cup cooked (65% of RDA)
- Lentils: 6.6 mg per cup cooked (82% of RDA)
- White Beans: 6.6 mg per cup cooked (82% of RDA)
- Soybeans: 9.9 mg per cup cooked (123% of RDA)
- Natto (fermented soybeans): 15.1 mg per cup cooked (188% of RDA)
2. Nuts and Seeds High in Iron:
- Macadamia Nuts: 3.5 mg per cup dry roasted (43% of RDA)
- Almonds: 5.3 mg per cup whole (66% of RDA)
- Pine Nuts: 7.5 mg per cup dried (93% of RDA)
- Cashews: 7.8 mg per cup whole (97% of RDA)
- Flax Seeds: 9.6 mg per cup whole (120% of RDA)
- Pumpkin Seeds: 11.4 mg per cup dried (140% of RDA)
- Sesame Seeds: 21 mg per cup dried (262% of RDA); 1.3 mg per 2 tablespoons of tahini (16% of RDA)
3. Vegetables High in Iron:
- Broccoli: 1 mg per cup chopped, cooked (12% of RDA)
- Oyster Mushrooms: 1.1 mg per cup (13% of RDA)
- Brussel Sprouts: 1.8 mg per cup cooked (22% of RDA)
- Potatoes: 1.9 mg per large unpeeled potato (23% of RDA)
- Tomato Paste: 2 mg per ¼ cup (25% of RDA)
- Sun-Dried Tomatoes: 2.5 mg per ½ cup (31% of RDA)
- Beet Greens: 2.7 mg per cup cooked (33% of RDA)
- White Mushrooms: 2.7 mg per cup cooked (33% of RDA)
- Spinach: 5.7 mg per cup cooked (71% of RDA)
4. Fruits Rich in Iron:
- Mulberries: 2.6 mg per cup (32% of RDA)
- Prune Juice: 2.9 mg per cup (36% of RDA)
5. Whole Grains High in Iron:
- Oats: 1.2 mg per cup cooked (15% of RDA)
- Quinoa: 2.8 mg per cup cooked (35% of RDA)
- Spelt: 3.7 mg per 100g flour (46% of RDA)
- Amaranth: 5.2 mg per cup cooked (65% of RDA)
- Cheerios (fortified): 8.1 mg per cup (100% of RDA)
- Special K (fortified): 8.7 mg per cup (108% of RDA)
6. Other Foods High in Iron:
- Dried Thyme: 1.2 mg per 1 tsp dried (15% of RDA)
- Blackstrap Molasses: 1.9 mg per 2 tablespoons (23% of RDA)
- Dark Chocolate: 3.4 mg per oz (42% of RDA)
- Canned Coconut Milk: 7.5 mg per cup (93% of RDA)
How to Increase Iron Absorption from Plant Foods:
- Eat vitamin C-rich foods with your meals (like oranges, bell peppers, and strawberries).
- Avoid coffee and tea with meals, as they contain compounds that inhibit iron absorption.
- Soak, sprout, and ferment grains, legumes, and seeds to improve iron bioavailability.
- Use a cast iron pan, as small amounts of iron can leach into food during cooking.
- Consume lysine-rich foods (such as legumes) to enhance iron absorption.
Top 10 Foods Highest in Iron:
- Fortified whole grains, wheat, oats, and bran cereals
- Oysters
- Mussels
- Duck Breast
- Turkey Eggs
- Bison
- Duck Eggs
- Beef
- Canned Sardines
- Crab
Adding these iron-rich plant foods into your diet will benefit not only your iron levels but your overall health.
Resource: Healthline
Medically reviewed by Kathy W. Warwick, RDN, CDCES
