Wellbeing Nutrition Health Fitness Ecosystem Environment Animals Lifestyle Business About Contact Us Hamburger Toggle Menu Edit Template How Much Iron We Need & Some Great Vegan Sources Because of the lower absorption rates for non-haem iron, recommended daily intakes of iron for vegans are higher than for non-vegans. A healthy daily amount of iron for adults following a plant-based diet is about 15 mg for men, and about 30 mg for women, increasing to 45 mg during pregnancy. There are many good plant-based sources of iron. These are some examples (the gramme values shown reflect typical serving sizes): Food Iron Per Serving Lentils (cooked) 6.6mg per 200g Kidney beans (cooked) 5.8mg per 200 Borlotti beans (cooked) 4.8mg per 200g Cannellini beans (cooked) 6.8mg per 200g Tofu 6.0mg per 100g Chickpeas (cooked) 5.8mg per 200g Sesame seeds 3.7mg per 25g Chia seeds 1.9mg per 25g Cashew nuts 3.4mg per 50g Almonds 2.7mg per 50g Spinach (cooked) 5.4mg per 200g Chard (cooked) 4.5mg per 200g Asparagus (cooked) 1.8mg per 200g Baked potato 3.2mg per 300g Black olives 6.4mg per 100g Avocado 1.8mg per 200g Whole wheat bread 2.5mg per 100g Dried apricots 2.7mg per 100g Dark chocolate 5.5mg per 50g If you’re struggling to reach your recommended iron intake through your diet, you may want to consider taking an iron supplement. This situation is more likely to arise for women during pregnancy. Read Next Protein Quality For Vegans What Vegans Need To Know About Vitamin D How Vegans Can Improve Their Iron Absorption Rates Some Great Carbohydrate Sources & Their Calorific Content Why It’s Important For Vegans To Pay Attention To Vitamin B12 Some Great Plant-Based Sources Of Omega 3 Why We Need Calcium & How Much Is Enough Why We Need Selenium, And How Much Is Enough