Iron-rich Diets for Vegetarians

There are two types of dietary iron; haem and non-haem. Haem iron, which is most easily absorbed1, tends to come from animal sources, such as red meat.

The non-haem variety comes from plants and is more difficult for the body to absorb. This means that it’s important for vegetarians and vegans to consider whether or not they’re getting enough iron from their diets and ensure they are eating enough high-iron foods. If you’re looking to ensure your diet has the right iron boost, consider adding some of the below foods into your diet more regularly to help maintain higher iron levels.

Everyday foods

  • 1 cup of cooked oatmeal – 13.9mg of iron
  • 100g of dark chocolate– 8mg of iron
  • 1 cup of white rice – 8mg of iron
  • 1 cup of tempeh – 4.7mg of iron
  • 100g of tofu – 5.4mg of iron
Vegetables
  • 1 cup of tomato paste – 7.8mg of iron
  • 100g of pal hearts – 1.7mg of iron
  • 1 cup of raw spinach - 0.8 mg of iron
  • 100g of collard greens - 0.5mg of iron
Beans
  • 1 cup of boiled lentils – 6.6mg of iron
  • 1 cup of kidney beans – 5.2mg of iron
  • 1 cup of lima beans – 4.5mg of iron
  • 1 cup of boiled black beans – 3.6 mg of iron
  • 1 cup of legumes – 2.1mg of iron
Nuts and seeds
  • 100g of sesame seeds – 14.6mg of iron
  • 100g of hemp seeds – 7.95mg of iron
  • 100g of chia seeds – 7.72mg of iron
  • 100g of cashew nuts – 7.7mg of iron
  • 100g of flaxseeds – 5.7mg of iron
  • 100g of sunflower seeds – 5.3mg of iron
  • 100g of pumpkin seeds – 3.3mg of iron
  • 100mg of pistachio seeds – 3.9mg of iron

As well as considering their iron consumption, vegetarians may also want to consider their calcium, tannins (often found in red wine or caffeinated drinks), and dairy intake which can hinder the absorption of non-haem iron. While vitamin C which may help improve your iron absorption.

If you are looking to get an iron-rich boost in your diet, consider our Spatone® Liquid Iron supplement. It comes in easy to use sachets and is an easy and convenient way to help maintain healthy iron levels.

*Please note that the amount of iron next to each food is taken from the USDA Nutrients List and refers to the total iron contained, not necessarily how much of it the body absorbs.

Always read the label and use only as directed. Iron supplementation may be of assistance where dietary iron intake is inadequate.

1 Jim McMorran, Damian Crowther, Stew McMorran, Steve Youngmin, Ian Wacogne, Jon Pleat, Clive Prince, G. (2011, July 20). Haem and non-haem iron. Retrieved January 17, 2018, from https://www.gpnotebook.co.uk/simplepage.cfm?ID=x20110720105313880069

We use cookies to give you the best user experience on our website. Please let us know if you accept our use of cookies.
Learn More

Your Privacy

When you visit any web site, it may store or retrieve information on your browser, mostly in the form of cookies. We mainly use this information to ensure the site works as you expect it to, and to learn how we can improve the experience in the future. The information does not usually directly identify you, but it can give you a more personalised web experience.
Because we respect your right to privacy, you can choose not to allow some types of cookies. Click on the different category headings to find out more and change permissions. However, blocking some types of cookies may prevent certain site functionality from working as expected 

Functional cookies

(Required)

These cookies let you use the website and are required for the website to function as expected.

These cookies are required

Tracking Cookies

Anonymous cookies that help us understand the performance of our website and how we can improve the website experience for our users. Some of these may be set by third parties we trust, such as Google Analytics.

They may also be used to personalise your experience on our website by remembering your preferences and settings.

Marketing Cookies

These cookies are used to improve and personalise your experience with our brands. We may use these cookies to show adverts for our products, or measure the performance of our adverts.