Explore Top 75 Plant-Based Iron Sources

Iron citrus dish

Iron is an important dietary mineral that the body needs for growth and various bodily functions, which includes the transport of oxygen in the blood. It’s an essential mineral to provide energy to the body.

Mild iron deficiency may not be noticeable. In more severe cases of iron deficiency anemia (when the body lacks healthy blood cells), this condition can cause symptoms such as fatigue, weakness, headaches, and shortness of breath, as well as reduced immune function, making a person more vulnerable to infections. Not all iron deficiencies are caused by a lack of iron in the diet. Sometimes, this is the result of an underlying condition and requires a medical diagnosis.

Forms of Dietary Iron

There are two forms of dietary iron: heme iron and nonheme iron. Heme iron is a type found mostly in blood and muscles. Heme iron is named because of the heme protein attached to the iron atom. This form of iron is obtained from meats such as beef, lamb, chicken, and fish, and is what gives meats their “meaty” flavor (although Impossible Burgers have found a way to derive this from soybeans).

Nonheme iron, as the name suggests, does not have the heme protein attached. Although this is also found in some animal products, this is the iron found in plant-based foods such as dried beans, lentils, dark, leafy vegetables, and nuts. This form of iron is not as quickly absorbed into the body as heme iron foods. Nonheme iron accounts for about 90% of the iron we consume through food.

Approximate Rate of Absorption of Iron

Heme iron, found in meats, is more readily absorbed in the body, and the absorption rate is somewhere between 15-35%. This means that out of 100g of heme iron, 15-35g are taken in to be used by the body. Nonheme iron sources, such as those found in vegetables, nuts, legumes, and grains, has a lower absorption rate, typically below 5-15%. See the chart below for estimates of the percent of iron in food that the body absorbs.

Food TypeForm of IronAbsorption of Iron
MeatsHeme15-35%
Organ meatsHeme25-30%
Plant-based foodsNon-heme5-15%
Green leafy vegetablesNon-heme7-9%
GrainsNon-heme4%
Dried legumesNon-heme2%

Enhancing Iron Absorption from Plant Sources

Since heme iron is not as easily absorbed as iron from animal sources, what can be done to help absorption of plant-based iron?

  • Consume plant-based iron with foods rich in vitamin C – High-iron plant-based foods can be paired with foods high in vitamin C, such as citrus, broccoli, kale, peppers, tomatoes, and strawberries. The combination of iron-rich foods, such as legumes, paired with citrusy fruits, can really make for a tasty meal.
  • Increase foods with carotenoids, which help produce vitamin A – Vitamin A helps the body release iron, but is only found in animal-sourced foods. Carotenoids include alpha-carotene and beta-carotene and can be turned into vitamin A in your body.
  • Eat more foods high in nonheme iron – There is a good variety of iron-rich plant-based foods to choose from. Eating more legumes, nuts, and vegetables that are rich in iron and can help get sufficient amounts of the mineral. See list below.
  • Limit drinks such as coffee, tea, soda, and alcoholic beverages at meals – As much as we love them, they may hinder the body’s ability to absorb iron as well. Consider drinking these in lesser quantities or separately from meal times.
  • Soak ingredients such as rice, soy, nuts, and legumes – Soaking them removes phytate, or phytic acid, which impairs iron absorption.
  • Limit dairy products and calcium-rich foods when eating iron-rich foods – Although calcium is essential for mineral and bone health, it may have a short-term effect of lowering iron absorption. Consider eating calcium-rich foods at different times from food high in iron.

Interesting Findings: Which Plant-Based Foods Are Richest in Iron?

  • Legumes: Legumes rank high in iron content. Notably, soybeans lead with over 15% iron.
  • Seeds and Nuts: Various seeds, such as sesame, flax, and pumpkin, are also rich in iron. Nuts follow closely as another significant category rich in iron.
  • Mushroom Power: Morel mushrooms are one of the top contenders as a major source of plant-based iron, though this delicacy is rare and difficult to find. Other common mushrooms don’t offer as much iron.
  • Vegetables: A variety of vegetables also feature prominently among plant-based iron sources.
  • Fruits: Notably, few fresh fruits make the top 75 list. Dried fruits have higher iron due to water removal.

List of Top Iron Plant-Based Foods That Are High in Iron

Here is a list of the top 75 plant-based foods, such as nuts and seeds, vegetables, legumes, and fruit that are high in iron. For this list, as a rule, we are using few dried fruits, except when such fruit is the mainly consumed as such, for example goji berries. Unless otherwise indicated, all foods are raw or uncooked. All of the iron sources in this chart are from nonheme plant-based iron sources.

The chart lists the number of milligrams in 100 g of food, for instance, 6.2 mg in the chart means that 6.2% of the food is iron.

No.FoodMGs of Iron in 100gFood Category
1Soybean15.7Legume
2Sesame seed14.55Seed
3Winged bean13.44Legume
4Morel mushroom12.18Mushroom
5White bean10.44Legume
6Pumpkin seed8.82Seed
7Blackeyed pea8.27Legume
8Kidney Bean8.2Legume
9Hemp Seed7.95Seed
10Chia seed7.72Seed
11Teff7.63Grain
12Amaranth7.61Grain
13Lima bean7.51Legume
14Yellow bean7.01Legume
15Goji berry6.8Dried Fruit
16Mung bean6.74Legume
17Fava bean6.7Legume
18Cashew6.68Nut
19Lentil6.51Legume
20Olive, canned6.28Fruit
21Parsley6.2Vegetable
22Flaxseed5.73Seed
23Pine nut5.53Nut
24Navy bean5.49Legume
25Great northern bean5.47Legume
26Tofu5.36Legume
27Sunflower seed5.25Seed
28Jujube5.09Dried Fruit
29Pinto bean5.07Legume
30Black bean5.02Legume
31Adzuki bean4.98Legume
32Green split pea4.73Legume
33Oats4.72Grain
34Hazelnut4.7Nut
35Peanut4.58Legume
36Quinoa4.57Grain
37Spelt4.44Grain
38Rice, enriched4.36Grain
39Chickpea4.31Legume
40Pistachio3.92Nut
41Almond3.71Nut
42Macadamia nut3.69Nut
43Barley3.6Grain
44Wheat, durum3.52Grain
45Chanterelle mushroom3.47Mushroom
46French bean3.4Legume
47Sorghum3.36Grain
48Potato3.24Vegetable
49Walnut3.12Nut
50Millet3.01Grain
51Kelp seaweed2.85Seaweed
52Tamarind2.8Dried Fruit
53Spinach2.71Vegetable
54White or yellow corn2.71Grain
55Tempeh2.7Legume
56Grape leaves2.63Vegetable
57Rye grain2.63Grain
58Raisin2.59Dried Fruit
59Beet greens2.57Vegetable
60Hummus2.54Legume
61Pecan2.53Nut
62Persimmon2.5Fruit
63Coconut meat2.43Nut
64Chestnut2.38Nut
65Buckwheat2.2Grain
66Asparagus2.14Vegetable
67Broccoli raab2.14Vegetable
68Leek2.1Vegetable
69Snowpeas2.08Vegetable
70Swiss chard1.8Vegetable
71Mustard greens1.64Vegetable
72Kale1.6Vegetable
73Arugula1.46Vegetable
74Brussels sprouts1.4Vegetable
75Artichoke1.28Vegetable

U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center. FoodData Central. [Internet]. [cited Nov 5, 2024]. Available from https://fdc.nal.usda.gov/. Main source “SR Legacy” table.

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