Top Non-Meat Iron-Rich Foods
February 26, 2026-Brooke Zalewski, MScN, MASC
Owner & Nutritionist
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Welcome non-meat eaters, vegans, vegetarians, plant-based folks, and those who are just curious about this topic---this one is for you!
Getting in enough iron can be tough if you don’t consume meat! You can find my list of top non-meat iron-rich foods below as well as some tips and tricks to enhance iron absorption… but first, let’s iron out why iron is important:
What does iron do?
Iron helps oxygen move to tissue from the lungs. It also plays a role in connective tissue health, muscle metabolism, hormone synthesis, growth, brain development, and the functioning of cells.
Who might struggle with getting enough iron?
There is a chunk of people (including but not limited to) who are at an increased risk for iron deficiency:
People who are pregnant
Kids between 6 months and 4 years old
Breastfed babies once starting solids (around 6mos, definitely have a chat with your pediatrician to see if your child might be at risk)
People who have had blood loss (including heavy menstruation and regular blood donors)
Those with Celiac Disease
Non-meat eaters
People who exercise intensely, regularly
What foods can I get iron from?
Here are my top non-meat iron-rich sources:
Legumes/Nuts/Seeds
Lentils
Soybeans
White beans, black-eyed peas, navy beans, kidney beans
Natto
Tofu
Tempeh
Cashews
Hazelnuts
Pine nuts
Hemp seeds
Flaxseeds
Chia seeds
Whole sesame seeds
Pumpkin seeds
Fruits/Veggies
Spinach
Prune juice
Palm hearts
White mushrooms
Sun-dried tomatoes
Black olives
Avocado
Grains
Wheat sprouts
Amaranth
Spelt
Quinoa
Other
Dried thyme
Blackstrap molasses
Dark chocolate
Now you may ask, “How can I maximize my iron intake?”
Pair iron-rich foods with vitamin C! Vitamin C helps your body absorb iron better!
Think: COMBINATION STYLE!
Peanut butter + apple
Hummus + broccoli
Hummus + bell peppers
Dark chocolate + strawberries (make sure dark chocolate is animal product free)
Spinach or other dark green leafys + lemon or orange (could be chunks or juiced into vinaigrette)
Sweet potatoes + tomatoes
Check out these Tips & Tricks for iron:
Add:
Cook in cast iron! Want even more?? If you are cooking with an acidic food in a cast iron pot or pan, like tomato sauce, a vinegar, or a citrus, it can help leach more iron into the food! (As a side warning, this can reduce your cast iron seasoning.)
Add an iron fish to your pot or pan (not recommended for fragile surfaces that scratch easily like Teflon or other non-stick coatings).
Avoid:
Pairing large amounts of calcium with your iron-rich foods:
Dairy products (which you already may be avoiding due to food preferences)
Calcium fortified foods; some plant milks, orange juice, some cereals
Fish with bones (you also may be avoiding these already)
Having caffeine and tea with your iron-rich foods
These can inhibit the absorption of iron.
To sum it up, get your iron by eating iron-rich foods and pairing them with vitamin C-rich foods, avoid large amounts of calcium-rich foods, coffee, and tea with your iron-rich foods, and get bonus points for cooking with cast iron!
Craving more? Book now with Wild Pine Nutrition!
References
Oregon State University, Linus Pauling Institute
National University of Natural Medicine
National Institutes of Health
Moustarah F, Daley SF. Dietary Iron. [Updated 2024 Jan 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK540969/
Patterson AJ, Brown WJ, Roberts DC, Seldon MR. Dietary treatment of iron deficiency in women of childbearing age. Am J Clin Nutr. 2001;74(5):650-656. doi:10.1093/ajcn/74.5.650
Beck K, Conlon CA, Kruger R, Coad J, Stonehouse W. Gold kiwifruit consumed with an iron-fortified breakfast cereal meal improves iron status in women with low iron stores: a 16-week randomised controlled trial. Br J Nutr. 2011;105(1):101-109. doi:10.1017/S0007114510003144
Skolmowska D, Głąbska D. Effectiveness of Dietary Intervention with Iron and Vitamin C Administered Separately in Improving Iron Status in Young Women. Int J Environ Res Public Health. 2022;19(19):11877. Published 2022 Sep 20. doi:10.3390/ijerph191911877
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