Questions › The best plant-based iron sources
The best plant-based iron sources
The best plant iron sources include lentils, tofu, pumpkin seeds, chickpeas and fortified bread and cereal. Their iron is the non-haem kind, absorbed less easily than meat iron, so pair them with vitamin C and keep tea and coffee to between meals.
See what your diet might be missing. Free, in 60 seconds →Can you get enough iron without meat?
Yes, comfortably, with a bit of know-how. Plant iron is non-haem, so how much you absorb depends heavily on what you eat alongside it. UK adults need 8.7mg a day; women aged 19 to 50 need 14.8mg, so this matters most if you menstruate.
How to absorb more of it
Add a source of vitamin C to iron-rich meals (peppers, tomatoes, citrus), which sharply lifts absorption. Keep tea and coffee an hour away, since their tannins block it. Soaking, sprouting and fermenting pulses and grains helps too. Spinach is the famous exception: its oxalates lock much of its iron away.
Best sources
| Food | Serving | Amount | % of RNI |
|---|---|---|---|
| Cooked soya beans | 1 cup cooked (172g) | 8.84mg | 102% |
| Natto (fermented soya) | 1/2 cup (88g) | 7.57mg | 87% |
| Cooked cannellini beans | 1 cup cooked (179g) | 6.62mg | 76% |
| Cooked lentils | 1 cup cooked (198g) | 6.59mg | 76% |
| Cooked kidney beans | 1 cup cooked (177g) | 5.2mg | 60% |
| Cooked amaranth | 1 cup cooked (246g) | 5.17mg | 59% |
| Fortified breakfast cereal | 1 bowl (40g) | 4.8mg | 55% |
| Cooked chickpeas | 1 cup cooked (164g) | 4.74mg | 54% |
Common questions
Does spinach have a lot of iron?
Spinach contains iron, but its oxalates bind much of it, so you absorb relatively little. Lentils, tofu and pumpkin seeds are more reliable plant iron sources.
How can I absorb more iron from plants?
Add vitamin C to the meal (peppers, citrus, tomatoes) and keep tea and coffee an hour away. Soaking and sprouting pulses and grains also helps.