4 Iron-rich VEGAN foods to reach your recommended daily intake

Co-author: Dr. Pamela Fergusson RD 

Nutritional Data from nutritionvalue.org

It’s important to get enough iron in your diet.

Iron helps transport oxygen from your lungs throughout your body.

If you don’t have enough iron in your blood you may develop iron deficiency, and you will feel tired and weak and cold.

That’s not good.

Here are four of the easiest and most affordable ways to make sure you’re getting enough Iron while living your best plant-based life.

Oats: Steel Cut or Rolled

Steel cut oats are the coarser and less refined version of rolled oats, which have been steamed and rolled flat, making them more processed but not nutritionally different, and both are a delicious and easy way to get lots of Iron (and protein!).

These cook up great on the stovetop, overnight or in an Instantpot! 

Add in some fruit, berries, seeds, and nuts and you will have no trouble hitting those Iron levels

Lentils, Beans, and Legumes

Lentils, as well as other beans and legumes, are a hearty and satiating ingredient which leave you feeling full while also minding your food costs!

Lentils and other beans are easy to cook with and are the perfect replacement for non-vegan protein sources and you can use them in nearly any recipe such as tacos, pasta, sauces, burgers and more!

Try adding a source of vitamin C like red peppers or a squeeze of lime to maximize your iron absorption.

Seeds & Nuts

Nuts and seeds can be a rich source of iron, and they are just so darn tasty.

Cashew and pistachio nuts are good iron sources. Sunflower and pumpkin seeds are also iron-rich, but they can’t beat sesame seed & tahini!

Hummus is such an excellent source of iron because it combines the iron from chickpeas and tahini and boosts the absorption with the vitamin C in lemon juice.


1TBSP Tahini

Green Vegetables

Do we love green vegetables?

Kale yeah we do!

Kale is loaded with nutrients, including iron. Make sure to switch it up with some collard greens and swiss chard as well.

Adding these iron-rich foods into your diet will certainly help increase those iron levels and they make for a sustainable, balanced diet with loads of good nutrients, fiber, and low in saturated fat!

That’s a win-win-win!

René Benoit

I love all things Toronto. V-Food. Parks. Bikes and Real Estate. Follow me on Instagram