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Best vegan iron sources (and how to absorb 3× more)
Top plant-based iron foods, daily targets, and the vitamin C trick that triples absorption. Plus the 3 habits that block iron uptake.
May 31, 2026 · 5 min read · By VeggieOS Editorial
Iron is the nutrient vegans get asked about most — right after protein and B12. The good news: a well-planned plant-based diet hits iron targets easily. The catch: plant (non-heme) iron is absorbed differently than animal iron, so a few simple habits make a big difference.
Top vegan iron sources
- Lentils — 6.6 mg per cooked cup
- Tofu (firm) — 6.6 mg per half cup
- Spinach (cooked) — 6.4 mg per cup
- Pumpkin seeds — 4.2 mg per ounce
- Chickpeas — 4.7 mg per cooked cup
- Fortified cereals & oats — varies, often 8–18 mg per serving
- Dark chocolate (70%+) — 3.4 mg per ounce
Boost absorption with vitamin C
Pairing iron-rich foods with vitamin C can triple absorption. Squeeze lemon on your lentils, add bell pepper to a chickpea salad, or have an orange with your fortified cereal.
Avoid absorption blockers at iron meals
- Tea and coffee (tannins) — wait at least an hour after eating
- Calcium supplements — take at a different meal
- High-phytate foods — soaking and sprouting legumes/grains reduces phytates
Daily targets
Adult men: 8 mg/day. Pre-menopausal women: 18 mg/day. Vegans are sometimes advised to aim ~1.8× the RDA to account for lower bioavailability — easily achievable with the foods above.