Plant-based nutrition › Iron
Iron on a plant-based diet
Plant (non-haem) iron is absorbed less easily than the iron in meat, so plant-based eaters aim a little higher and pair iron foods with vitamin C. Good sources include lentils, tofu, pumpkin seeds, chickpeas and fortified bread and cereal. UK adults need 8.7mg a day; women aged 19–50 need 14.8mg.
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Iron carries oxygen around your blood and keeps your energy steady. Too little leads to iron-deficiency anaemia, tiredness, breathlessness and pallor, which is one of the most common deficiencies worldwide, especially in women who menstruate.
Why plant-based diets fall short
Plants provide non-haem iron, which the body absorbs less efficiently than the haem iron in meat, and compounds like phytates and tannins lower it further. The good news is that absorption is highly adjustable: what you eat alongside iron matters as much as the amount.
How to get the most from it
Eat iron-rich foods with a source of vitamin C (peppers, tomatoes, citrus), which sharply increases absorption. Keep tea and coffee to an hour either side of meals, since tannins block iron. Soaking, sprouting and fermenting beans and grains helps too. Spinach looks iron-rich but its oxalates limit absorption, so don’t rely on it as a headline source.
Could you be low?
Persistent tiredness has many causes. If you suspect low iron, a blood test is the only way to know. Don’t self-prescribe iron supplements, which can cause problems in excess. Speak to your GP.
How much do you need?
| Group | Per day |
|---|---|
| Men (19–50) | 8.7mg |
| Men (51+) | 8.7mg |
| Women (19–50) | 14.8mg |
| Women (51+) | 8.7mg |
| Pregnancy | no UK figure |
Source: NHS; SACN/COMA DRV.
Best plant-based and fortified 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-based 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.
Do vegans need iron supplements?
Most people cover iron from food. Only supplement if a blood test shows you are low, and follow your GP’s advice: excess iron is not benign.