Plant-Based Sources of Iron

Iron is an essential nutrient in our diets. Beef, chicken and eggs as good sources but there are several vegetable sources of iron as well.
handful of nuts

156410715

Dry fruits in the hand

Photo by: SnowWhiteimages

SnowWhiteimages

Iron is an essential nutrient in our diets; it's necessary to transport oxygen and nutrients to our cells. Deficiencies are quite common, especially for vegetarians. Sure, we tend to think of animal products like beef, chicken and eggs as good sources of iron (which they are) but there are several vegetable sources of iron as well.

Heme iron (the type found in animal products) is more easily absorbed by our bodies, but that doesn't meal non-heme (vegetarian) sources are not. Here are some plant based sources of iron and tips for preparing and eating them to maximize absorption.

Vegetarian Sources of Iron

  • Legumes: lentils, soybeans, tofu, tempeh, lima beans, black beans, chickpeas
  • Grains: quinoa, fortified cereals, brown rice, oatmeal
  • Nuts and seeds: pumpkin, squash, pine, pistachio, sunflower, cashews, unhulled sesame
  • Vegetables: tomato sauce, Swiss chard, collard greens
  • Other: blackstrap molasses, prune juice

Did you know:

  • Studies have shown that vitamin C (found in citrus, bell peppers, and berries to name a few) aids in the absorption on non-heme iron.
  • Oxalates (found in greens and some grains) can inhibit the absorption on non-heme iron. That is why the iron found in spinach and kale is not easily absorbed.
  • Calcium (found in dairy, greens, and tofu) can inhibit the absorption of both heme and non-heme iron.

So how do you maximize absorption on non-heme iron? It's a little confusing when you realize that some of the foods that contain iron also contain nutrients that inhibit absorption. Here are some tips:

  • Studies have shown that eating smaller meals that include calcium-containing foods allow for better absorption.
  • Eat vegetarian iron sources on their own or paired with a vitamin C-containing food.
  • Don't pair diary with plant based iron sources.
  • Eat your greens because they are really good for you, but don't count on them to be a good source of iron.

Easy incorporation:

  • Snack on edamame, it's a great source of protein as well.
  • Snack on beans or add them to a soup or grain salad.
  • Make a tofu and bell pepper stir-fry.
  • Snack on nuts and seeds.

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie's full bio

Next Up

Kraft Launches Plant-Based ‘NotCheese’ Slices

So vegetarians, vegans and dairy avoiders can have plant-based cheese on their plant-based burgers and sandwiches.

Hershey’s Launches Two Plant-Based Candy Bars

Reese’s Plant Based Peanut Butter Cups and Hershey’s Plant Based Extra Creamy with Almonds and Sea Salt are coming our way.

Food Network Staffers' Favorite Plant-Based Products

You don't need to be vegan to enjoy these plant-based goodies.

30 Best Vegan Gifts for Plant-Based Loved Ones

From vegan wine to tofu presses, we found the best vegan gifts for everyone on your list.

How To Put Together a Balanced, Fully Plant-Based Plate

Vegetables are a crucial part of any balanced plate, but they shouldn’t be the only foods on it. Here are the proportions full- and part-time plant-based eaters should keep in mind.

Kraft Introduces Its First Ever Plant-Based Mac and Cheese

Kraft NotMac&Cheese aims to bring creamy comfort to those who avoid dairy and animal products.

The Best Way to Use All the Plant-Based Meat Alternatives

With more than plant-based ground "beef" on the market, here's how to use each of the plant-based meat alternatives in the grocery aisle.

How to Eat Enough Protein on a Mostly Plant-Based Diet

It's possible to get enough protein eating plants, but there are some things to take into consideration.

Taco Bell and Beyond Meat Unveil Plant-based Carne Asada Steak

We got an advance taste of the first-of-its-kind plant-based protein and it was amazing!