What are some vegetarian food sources of iron?

Vegetarian Iron Food Sources

The best vegetarian iron sources include legumes (beans, lentils), iron-fortified cereals, whole grains, nuts, seeds, dried fruits, and green leafy vegetables—but these must always be consumed with vitamin C-rich foods to achieve adequate absorption since plant-based (non-heme) iron has only 1-15% bioavailability compared to 15-40% for animal sources. 1, 2

Primary Vegetarian Iron Sources

High-Iron Plant Foods

• Legumes (beans, lentils, soybeans) are among the most concentrated vegetarian iron sources 3, 4
• Iron-fortified cereals provide reliable iron content and should be consumed daily by those on plant-based diets 5, 4
• Whole grains, nuts, and seeds contribute meaningful iron when consumed regularly 3, 4
• Dried fruits offer concentrated iron in convenient portions 2, 4
• Green leafy vegetables provide iron along with other beneficial nutrients 2, 4

Special Consideration: Soybean Ferritin

• Soybeans contain ferritin-bound iron that may be absorbed differently than typical non-heme iron, with absorption rates comparable to ferrous sulfate 6
• Ferritin-bound iron in soybeans is relatively resistant to typical absorption inhibitors like phytate and calcium 6

Critical Strategy: Vitamin C Co-Consumption

The single most important dietary strategy for vegetarians is consuming iron-rich foods with vitamin C sources at every meal. 1, 2

Vitamin C Requirements and Sources

• A minimum of 80 mg vitamin C should accompany iron-rich meals 1, 2
• Excellent sources include citrus fruits, potatoes, tomatoes, bell peppers, broccoli, and strawberries 1, 2
• Even one small glass of unsweetened orange juice provides sufficient vitamin C for iron absorption enhancement 1

Why This Matters

• Vitamin C forms a chelate with iron that prevents formation of insoluble compounds and reduces ferric to ferrous iron, dramatically improving absorption 1
• This is particularly critical for vegetarians since their diet contains exclusively non-heme iron with inherently poor bioavailability 1, 2

Foods and Timing to Avoid

Major Absorption Inhibitors

• Tea and coffee must be consumed between meals, not with meals—tea tannins and coffee polyphenols powerfully inhibit iron absorption by 54% or more 1, 2
• Dairy products (milk, yogurt, cheese) should never be consumed with iron-rich meals due to calcium's inhibitory effect 1, 2
• Phytates in bran and unleavened whole grains reduce absorption 5, 3
• Polyphenols in certain vegetables can decrease bioavailability 1, 2

Optimal Timing Strategy

• Consume iron-rich meals in the morning when hepcidin levels (the hormone regulating iron absorption) are lowest 1, 2
• Space tea, coffee, and dairy consumption at least 1-2 hours away from iron-containing meals 1, 2

Iron Fortification: A Key Strategy

Food fortification represents a safe, effective, and cost-effective approach to preventing iron deficiency in vegetarian populations. 5

• Iron-fortified cereals should be a daily staple for vegetarians, particularly for infants, children, and women of childbearing age 5
• Iron-fortified formula (≥1.0 mg iron/100 kcal) prevents iron deficiency in infants by 9 months of age 5
• Many countries successfully fortify staple foods like flour and rice with iron 5

Special Population Considerations

Women of Childbearing Age

• Only 25% of adolescent girls and women aged 12-49 years meet the recommended dietary allowance for iron through diet alone 5
• Heavy menstrual blood loss (≥80 mL/month) affects 10% of women and significantly increases iron requirements 5
• WHO recommends iron supplementation for all women in regions where anemia prevalence exceeds 20% 5

Infants and Young Children

• Breast-fed infants should receive iron-fortified cereal starting at 4 months—this reduces iron-deficiency anemia from 15% to 3% by 8 months 5
• Whole cow's milk should be avoided before age 1 year and limited to <24 oz daily after age 1 due to low iron content and risk of occult gastrointestinal bleeding 5
• Iron-fortified formula is essential for non-breastfed infants 5

Vegetarians and Vegans

• While appropriately planned vegetarian diets are compatible with adequate iron status, vegans show higher rates of iron deficiency 3, 4, 7
• In one study, 40% of young vegan women were iron-deficient despite mean iron intake above recommended levels 7
• Female vegans under 50 years should have their iron status monitored regularly and consider supplementation if ferritin levels are low 7, 8

Evidence Quality Note

The guidelines consistently emphasize that while vegetarians may have lower iron stores (reflected in lower ferritin levels), the actual incidence of iron-deficiency anemia is not significantly different from omnivores when diets are well-planned and varied 3, 4. However, this requires deliberate attention to iron sources, vitamin C co-consumption, and avoidance of inhibitors—it does not happen automatically 1, 2, 7.