11 Ways to Get Enough Iron on a Plant-Based Diet

If you’re feeling tired, dizzy, or low on energy, you may have an iron deficiency. But just because you enjoy the health benefits of a plant-based diet doesn’t mean that you have to worry about not getting enough iron.

There are two forms of iron: heme and nonheme. Heme sources are more easily absorbed into the body and they're present in animal sources like meat, poultry, and fish. More accurately, about half the iron is heme iron and the other half is nonheme. Nonheme sources of iron also come from dairy foods, eggs, and plant-based foods. According to Eating Well, iron intake requirements are 1.8 times higher for vegetarians because nonheme iron is not absorbed as well as heme iron. The daily recommendation of iron for a women 19-50 years old is 18 mg per day.

Get Your Fill of Iron on a Plant-Based Diet

1. Pumpkin seeds 14 mg for 1/2 cup

2. Dark chocolate 10 mg for 3 ounces (Pair with citrus for extra Vitamin C and better absorption.)

3. Sun-dried tomatoes 9 mg for 1/2 cup

4. Pine nuts 9 mg for 1/2 cup

5. Spirulina 5 mg for 1 tsp.

6. Jerusalem artichokes 5.4 mg for 1 cup

7. White beans 4 mg for 1/2 cup

8. Dried peaches 3.1 mg in 6 halves

9. Lentils 3 mg for 1/2 cup

10. Quinoa 2.26 mg for 1 cup

11. Cashews 2 mg for 1/4 cup

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