Can I get enough iron on a vegan diet?

Last reviewed: January 10, 2026

Summary

Yes. Plant sources of iron include legumes, tofu, tempeh, fortified cereals, and leafy greens. Pairing iron-rich foods with vitamin C significantly enhances absorption.

Evidence Summary

Short answer: Yes, with attention to iron-rich foods and absorption enhancers. Understanding plant iron: Plant foods contain non-heme iron, which is absorbed differently than heme iron from meat. While absorption rates are lower, this can be significantly improved with simple strategies. Best vegan iron sources: Legumes:

Lentils: 6.6mg per cup (cooked)
Chickpeas: 4.7mg per cup
Kidney beans: 3.9mg per cup
Soybeans: 8.8mg per cup Soy products:
Tofu (firm): 3.4mg per

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