Vegan Foods Rich in Iron

Incorporating vegan foods rich in iron is important if you’re following a plant-based diet. Foods such as legumes, dark leafy greens, pumpkin seeds, quinoa, fortified cereals, tofu, and tempeh are delicious and iron-rich options for vegans.

Iron is an essential mineral crucial for hemoglobin production and various bodily functions. To boost your iron intake while sticking to a plant-based diet, try incorporating these iron-rich vegan foods into your meals:

1. Lentils

A pile of dried red lentils on a white plate. — **Lentils**

Lentils are a nutrient-rich, plant-based option. They’re packed with iron, protein and various nutrients. Try adding them to soups, salads, or main dishes. They’re a delicious way to get an iron boost while sticking to a plant-based diet.

Lentils Iron Content

According to the USDA National Nutrient Database, cooked lentils typically contain 3.33 mg of iron per 100g.

2. Tofu

Tofu is another nutrient-dense, iron-rich option. It’s also a great source of plant-based protein. Try grilling it, baking it until crispy, or adding it to stir-fries. I also like to blend silken tofu into sauces or smoothies. It’s a delicious way to increase your iron intake without relying on animal products.

Tofu Iron Content

According to the USDA National Nutrient Database, firm tofu typically contains 1.61 mg of iron per 100g.

3. Fortified Cereals

Fortified cereals are one of the most convenient vegan foods rich in iron. Cereals are often fortified with essential nutrients, including iron. Having a bowl of fortified cereal is a really easy way to incorporate iron into a plant-based diet. When choosing fortified cereals, opt for varieties with whole grains and minimal added sugars to maximize the nutritional benefits.

Fortified Cereals Iron Content

Fortified cereals typically contain between 12 and 24 mg of iron per 100g. However, specific amounts can vary among different brands and types of cereals.

4. Spinach

Spinach is another iron-rich vegan option. Spinach can easily be added to a wide variety of dishes, salads, and smoothies. It’s a great addition to a well-balanced plant-based diet.

Spinach Iron Content

According to the USDA National Nutrient Database, raw spinach typically contains 2.71 mg of iron per 100g.

5. Quinoa

Quinoa is a nutrient-rich addition to a plant-based diet. In addition to containing iron content, it also provides a complete protein source. Serve it as a side dish, add it to salads, or taco fillings.

Quinoa Iron Content

According to the USDA National Nutrient Database, cooked quinoa typically contains 1.49 mg of iron per 100g.

6. Pumpkin seeds

Many pumpkin seeds on a white plate. — **Pumpkin Seeds**

Pumpkin seeds are another good vegan source of iron. These seeds, also known as pepitas, also contain essential minerals and nutritious fats. Try snacking on them by themselves or sprinkling some on salads, soups, or pasta dishes for a little crunch.

Pumpkin Seeds Iron Content

According to the USDA National Nutrient Database, raw pumpkin seeds typically contain 8.36 mg of iron per 100g.

7. Chickpeas

Chickpeas are packed with protein and iron. They’re a flavorful and nutritious addition to a plant-based diet. Try adding them to savory curries or roasting them for a crunchy snack. They’re a great way to boost your intake of iron, fiber, and other nutrients while sticking to a vegan diet.

Chickpeas Iron Content

According to the USDA National Nutrient Database, cooked chickpeas typically contain 2.89 mg of iron per 100g.

8. Black beans

Black beans are another nutrient-dense, iron-rich vegan food. These legumes contain a good dose of iron and also provide protein and fiber. Add them to soups, salads, or burritos.

Black Beans Iron Content

According to the USDA National Nutrient Database, cooked black beans typically contain 2.1 mg of iron per 100g.

9. Tempeh

Tempeh is another good option for anyone looking for vegan sources of iron. It’s made from fermented soybeans and is a great source of protein and probiotics in addition to iron. Try marinating it then grilling it, or crumbling it into salads or stir-fries.

Tempeh Iron Content

According to the USDA National Nutrient Database, cooked tempeh typically contains 2.13 mg of iron per 100g.

10. Cashews

Roasted cashews on a white plate. — **Cashews**

Cashews are another good source of iron and provide other essential minerals too. Snacking on cashews or incorporating them into dishes adds flavor, crunch, and a nice nutrient boost to plant-based meals.

Cashews Iron Content

According to the USDA National Nutrient Database, raw cashews typically contain 5.99 mg of iron per 100g.

11. Dried Apricots

Dried apricots are a delicious way to boost your iron intake. These nutrient-dense fruits are a convenient and filling snack.

Dried Apricots Iron Content

According to the USDA National Nutrient Database, dried apricots typically contain 2.66 mg of iron per 100g.

12. Edamame

Edamame, young soybeans, are a great vegan source of iron. They add texture, flavor, and nutritional value to plant-based dishes. Add edamame to salads, stir fries, or just enjoy them on their own for a tasty and filling plant-based snack.

Edamame Iron Content

According to the USDA National Nutrient Database, edamame typically contains 2.27 mg of iron per 100g.

13. Raisins

Raisins are a convenient iron-rich option. Snacking on raisins or adding them to cereal or baked goods is an easy way for vegans to boost their iron intake.

Raisins Iron Content

According to the USDA National Nutrient Database, raisins typically contain 2.59 mg of iron per 100g.

14. Kale

Kale is packed with iron and other essential vitamins and minerals. It’s perfect for adding to salads, smoothies, and pasta dishes. Incorporating kale into your meals adds flavor and a nice iron boost.