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Food & Recipes

Vegan Foods Rich In Iron

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Food & Recipes

Vegan foods rich in iron will be today’s subject. We have seen quite a few questions lately about whether one is getting enough iron in their diet.

One common concern that people have when they begin to eat a vegan or plant based diet is that they won’t be able to get enough iron. We are taught to believe that iron only comes from animal products such as meat, and that you will not be strong if you cut out meat from your diet.

This is a complete myth, and there are plenty of vegan foods / plant sources that you can get iron from on a vegan diet.

One important thing to mention is that iron absorption is increased when you eat foods that contain vitamin C along with foods that contain iron. Fortunately, many vegetables (such as broccoli and bok choy) are naturally high in both iron and vitamin C, so your body can easily absorb the iron in these foods.

Foods that don’t have a high vitamin C content can be combined with other foods to absorb better.

Here is an example – beans and tomato sauce, or stir-fried tofu and broccoli (the vitamin c from broccoli will help absorb the iron in tofu, just like the vitamin C from the tomato sauce will help absorb the iron in beans).

Here is a list of vegan foods / plant based foods that are high in iron, along with the amount of iron they contain per serving.

  • 1 cup of cooked soybeans contains 8.8 mg of iron
  • 2 tablespoons of blackstrap molasses contain 7.2 mg of iron
  • 1 cup of cooked lentils contains 6.6 mg of iron
  • 1 cup of cooked spinach contains 6.4 mg of iron
  • 4 ounces of tofu contains 6.4 mg of iron
  • 1 cup of cooked chickpeas contains 4.7 mg of iron
  • 1 cup of tempeh contains 4.5 mg of iron

The recommended daily amount of is 18 milligrams a day for pre-menopausal women, and 8 milligrams a day for post-menopausal women. Adult men need 8 milligrams of iron a day.

Here are some other foods that are high in iron that you should try to incorporate into your diet:

  • Black-eyed peas
  • Lima beans
  • Swiss chard
  • Kidney beans
  • Black beans
  • Potatoes
  • Quinoa
  • Beet greens
  • Tahini
  • Cashews
  • Bok Choy
  • Broccoli

There is one food that deserves a whole section dedicated to it.  It’s a superfood that not many people know about.

This food is moringa powder, which is made from the leaves of the moringa tree. Moringa is extremely high in iron. One serving of the powder contains 28 milligrams of iron!

This is way more than any animal, or plant has. When you compare it to meat, the richest iron source for meat is roast beef, which only has 2 mg of iron per three ounces.

Anyone who has iron deficiency or is worried about getting enough iron in their diet should try out moringa powder.

Moringa contains so much vitamin C (12 times the vitamin C of an orange in one serving of it). It is very easily absorbed by the body.

You can buy it online at stores like AMAZON or at most health food stores. You can mix it with water, or add the powder to your smoothies.

Thoughts?  How is your iron?  Do find it hard or easy to find vegan food rich in iron?

Feel free to leave me a comment below and be sure to share this post on social media.

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Megan & Michelle
Frisco, Texas

Hi my name is Megan & in the picture above is my mom, Michelle. We are a mother and daughter team. I'm 19 year old and we are, inspiring young and old around the world that Veganism is the way of life. Vegan for the animals, people and the environment. Compassion = Veganism

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