Foods rich in iron for vegans

It is a widely speculated fact that vegetarians do not get enough nutrients in their all-veg diets. However, the truth is that being a vegan does not necessarily need you to forgo certain nutrients like iron that are commonly found in non-vegetarian foods. You can opt for several foods in order to attain a diet rich in iron and other essential nutrients. Some of these foods include:

Pumpkin Seeds

Although not favored by many, pumpkin seeds can replenish the reduced iron levels in the body, especially if eaten raw. A handful of raw pumpkin seeds can supply your body with at least 30-45% of the iron you need on a daily basis. If you don’t like to eat them raw, roast them. They would still be able to provide about 15-20% of the iron you require daily.


Who doesn’t love chocolate and who would want to stop eating them if they come to know that chocolates contain plenty of iron? Pure cocoa is known to contain at least 36 milligrams of iron in every 100-gram serving. This amounts nearly to double the amount of iron your body requires daily. A milk chocolate on the other hand can provide up to 10% of the daily need of iron.


Baked potatoes can provide your body with as much as 40% of iron on a daily basis. You can also opt to fry the potatoes or make wedges. Plus, you can have potatoes in a variety of ways for breakfast, lunch and dinner. Potato is a very versatile food that you can use with any dish you cook.


Beans contain plenty of iron that can do your body a whole lot of good. The goodness is not restricted to certain beans alone. Every kind of bean out there, including kidney beans, lentils, soybeans, black beans etc. contains iron (up to 20% or more) that can nourish your body to a great extent.

Dark Leafy Veggies

There is a reason why your mother asked you to all the greens on your plate during mealtime. Leafy vegetables contain abundant amounts of iron and can provide your body with anywhere between 30 and 75% of the iron that is requires daily. Must add veggies on this list to your diet include broccoli, spinach, collard greens, mustard greens, kale, arugula, etc.

Related Articles

Back to top button