Vegan foods high in iron

Ranked per typical serving, as a share of a daily target of 18 mg (women 19 to 50). Beans, lentils, tofu and greens lead the list. Iron from plants is absorbed less well, so people who eat no meat need more of it.

1. Breakfast cereal, fortified with 100% of the Daily Value1 serving · 18 mg100%
2. White beans, canned1 cup · 8 mg44%
3. Lentils, boiled½ cup · 3 mg17%
4. Spinach, boiled½ cup · 3 mg17%
5. Tofu, firm½ cup · 3 mg17%
6. Chickpeas, boiled½ cup · 2 mg11%
7. Kidney beans, canned½ cup · 2 mg11%

Vegan recipes with these foods

• 45
  Beets Greens and Zucchini Poriyal with Extra Virgin Olive Oil by Surinder
• 96
  Chickpea n Sun-Dried Tomato Scramble for Vitamin D recipe
• 98
  Creamy Mushroom and Spinach Stuffed Shells with Tofu Ricotta recipe
• 60
  Creamy Mushroom n Spinach Rice Pilaf recipe
• 98
  Espinacas con garbanzos by Pedro
• 35
  Greens and Zucchini Poriyal with Extra Virgin Olive Oil recipe
• 91
  Greens Moong Dal cooked in ten minutes in one pot by Sri
• 99
  Heart Health Salad recipe

More: Vegan foods high in vitamin D · Vegan foods high in vitamin B12 · Vegan foods high in calcium · Vegan foods high in protein

Figures: NIH Office of Dietary Supplements. Checked 20 October 2026. Amounts vary by brand and how a food is grown and cooked. Values are estimates. GapPlate is not medical advice.