Common Questions Series, Nutrition, Educational Resources

Where do vegans get their iron from?

Where do vegans get their iron from?

Where do vegans get their iron from?

When you go vegan there are a number of questions that will be leveled at you from people who may be concerned about the vegan diet. The first is usually about protein (where do you get it from now?) and the next can usually be about iron and how you will maintain energy levels as a vegan? To help you out, we thought we would take a look at a handful of sources where you can get iron on a vegan or plant-based diet. 
(Disclaimer: Always seek professional medical advice on all diet-related changes and get regular blood tests.)


The staple of a great vegan or vegetarian diet is the humble tofu. High in not only iron but also protein and calcium, tofu is a great addition to any meal to assist in getting all of your nutrients in one hit.


High in fiber, vitamins, minerals, and iron, spinach is a must! Add it into a green smoothie or a salad and bam, a huge hit of your essential nutrients with this one.


Not the sexiest but packed full of the good stuff. Lentils are packed full of iron, protein, and fiber, making them another great source for those on a plant-based or vegan diet. Easily added into many meals including rice or stir fries.

White Kidney Beans

They don’t sound great, but they pack an  ‘iron’ punch. Also a great source of protein and minerals too.

Dark Chocolate

Not just a nice evening treat, dark chocolate provides a great source of antioxidants and iron. Just be sure not to overindulge!


These are just a few of the places that vegans or plant-based eaters can find iron in their diet. There are many more places such as in hemp seeds & other vegetables, but the above mentioned are the sources providing the highest levels of iron per serve.

If you have a comment or question, please leave below and we will be sure to get back to you.


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