Perfect Sources of Iron For Vegans

Iron comes in two forms: Non-heme (found in plants) and heme (found in animals). As a vegan or vegetarian, you want to make sure you’re getting enough iron in your diet while still avoiding foods derived from animals. At Busy Veganista, we’re happy to provide you with suggestions on how to transition your diet into a plant-based one.


Getting Your Iron From With a Whole Foods, Plant Based Diet

Legumes (beans) – lentils Grains – quinoa Soy – tofu Asparagus – 1c. = 1.64 mg
Black beans – 1c. = 3.61 mg Bok choy – 1c. = 1.77 mg Cauliflower – 1c. = 4 mg Collard greens – 1c. = 2.15 mg
Cumin – 2 tsp = 2.79 mg Edamame – 1c. = 8.8 mg Lentils 1c. = 6.6 mg


Additional Natural Sources of Iron

Broccoli Brussel sprouts Green Leafy vegetables Dried apricots
Kiwis Oranges Pumpkin seeds Strawberries


Add More Vitamin C to Your Diet

Eating plant-based foods with Vitamin C can also increase your body’s iron absorption by up to five times.

Some great sources of Vitamin C include:

Bell peppers Broccoli Kiwi – two fruits – 128mg Mango – 122mg per fruit
Papaya – 95mg per fruit Pineapple – 75mg of Vitamin C per cup Spinach Strawberries – 85mg of Vitamin C per cup