The Top 5 Plant-Based Foods with Iron
Whether you have been a vegan for a while or are just starting out, you might notice 
that your typical diet doesn’t have as much iron. In addition to an iron supplement, there 
are also some great foods with high iron content that are completely plant-based. Here 
are some of the best options. 

Nuts and Seeds
Start with your nuts and seeds, which are so easy to add to meals and snacks. You can 
just munch on a snack of your favorite nuts, like cashews or walnuts to get more iron, or 
have iron-rich seeds on salads and in Buddha bowls, like pumpkin seeds, sunflower 
seeds, and sesame seeds. Another good nut with iron? Pistachios! These are always a 
fan favorite. 

Vegetables
A good amount of your diet will consist of vegetables, but when you want iron, you 
should be sure you pick the right balance. For more iron in your diet, vegetables like 
collard greens, swiss chard, and tomato are going to be great for you. 

Grains
The next category of foods with iron are your grains. You will eat a good amount of 
grains while on a plant-based diet as these are going to really bulk up your meals and 
help you feel full, even by changing to a vegan lifestyle. Some excellent grains that are 
delicious and iron-rich are oats, brown rice, quinoa, and fortified cereals. 

Legumes
Next up are your legumes! If you have been plant-based for a while, you probably 
already eat a good amount of legumes, whether as a side dish to the main course, in a 
rice bowl, or a Buddha bowl. Legumes with iron are soybeans, tofu, tempeh, lima 
beans, and lentils. Make up a bowl of chili with legumes, have some tofu as your main 
course, or have a probiotic-rich meal with tempeh. 

Tofu
We already talked about tofu, but this really does deserve its own category. It is 
extremely easy to cook, picks up any seasoning or flavor it is cooked with, and goes 
with just about everything. It is the perfect meatless option for main courses and side 
dishes, plus it has a good amount of iron and other nutrients. 

Don’t Forget the Vitamin C
Iron is a tricky supplement, because you often need a booster in order to enhance how 
much your body is able to absorb. For this reason, it is a great idea to incorporate 
vitamin C foods (or a supplement) into your regular routine to be sure you absorb as 
much iron as possible. Some great sources of vitamin C include pineapple, citrus fruit, 
brussels sprouts, strawberries, and broccoli.

