Eat enough natural plant-based foods

10 vegetable sources of iron

Table of Contents

  1. Pumpkin seeds
  2. Amaranth
  3. linseed
  4. Quinoa
  5. Dried lentils
  6. Pistachios
  7. Pine nuts
  8. oatmeal
  9. Dried apricots
  10. spinach
  11. Knowledge to take away

According to the World Health Organization (WHO), iron deficiency is the most common nutritional deficiency in the world. So it meets everyone - not just vegetarians and vegans. For adults, the following applies: men should consume 10 milligrams of iron daily, for women it is 15 milligrams. But women in particular rarely achieve these benchmarks: 75 percent of German women take in too little iron(1).

The nutrient is essential because it is responsible for transporting oxygen in the body. No iron - no performance. You get tired, tired and get a headache.

It is all the more important to get enough iron from food. However, it is not only important how much iron a food contains, but how well it is available to the body. The divalent iron (Fe2 +) occurs mainly in meat and fish and is 10 to 20 percent absorbed. The body only absorbs 1 to 5 percent of the trivalent iron (Fe3 +), which is mainly found in plants (2).

However, you can improve absorption by doing the following:

Promotes absorption:

  • Vitamin C, organic acids and fermented products (e.g. soy) promote absorption. A piece of fruit or a glass of orange juice during or immediately after eating improves iron absorption thanks to the vitamin C it contains.

Absorption inhibiting:

  • Coffee, tea, phytates (the enzyme is produced when grains and legumes are soaked), milk and egg proteins inhibit absorption. Coffee or black tea should therefore not be drunk immediately after a meal. In the best case, the meal should be at least half an hour ago.

There are considerable amounts of iron in these plant-based foods:

Pumpkin seeds

Pumpkin seeds contain 12.5 milligrams of iron per 100 grams, meaning that just a handful of pumpkin seeds cover the daily requirement of this important trace element.

You can also get pumpkin seeds from German organic cultivation. The protein-rich snack is perfect for nibbling between meals. AHO German pumpkin seeds are a tasty topping over muesli, yoghurt, salad or soup. Or you can try the seeds as a delicious pesto made from pumpkin seeds, lemon and basil. When shopping, you can use pumpkin seed bread and rolls more often. You can find more ideas in our recipes with pumpkin seeds.

A handful of pumpkin seeds covers almost the entire daily iron requirement.


The pseudo-grain amaranth (does not contain gluten) scores with 9 milligrams of iron per 100 grams. Amaranth is not only a good source of vegetable protein, the high calcium content also makes amaranth particularly valuable for vegetarians and vegans.

Amaranth is perfect for bread, rolls, cakes and cookies. Popped amaranth tastes good in muesli or porridge. Specific preparation tips can be found in our recipe gallery for amaranth.

Amaranth is not only a source of iron, it also contains vegetable protein.


8.2 milligrams of iron per 100 grams - flaxseed is one of the best sources of iron. Another plus point: the small seeds keep you full for a long time due to their high fiber content.

There are also golden flax seeds from German organic cultivation. Golden flax seeds are gentler and less bitter than brown flax seeds. A third of them consist of digestive fibers. Because of the feeling of satiety, flaxseeds are good for losing weight. Golden flax seeds from AHO contain a particularly large amount of bulking agents. These form a jelly and bind water. With 30 percent omega-3 fatty acids, flaxseed is anti-inflammatory and can lower blood pressure. The unsaturated fatty acids support brain function and lower the cholesterol level.

Flax seeds are a natural swelling agent and can therefore also be used in baking. Here you can browse through our flaxseed recipes.

Flax seeds are rich in iron and have a long-lasting satiety.


Quinoa is very popular right now - and rightly so! Vegetarians and vegans in particular should occasionally use rice instead of rice, as it contains 8 milligrams of iron per 100 grams.

The pseudo-grain quinoa is not only a good vegetable source of iron, but also suitable for a gluten-free diet, as it does not contain any gluten. You can see which dishes you can prepare with quinoa in our recipe gallery for quinoa.

Quinoa is rich in vegetable iron, gluten-free and can be prepared in many ways.

Dried lentils

Lentils are better than their reputation. In addition to plenty of iron (8 milligrams per 100 grams), the small legumes also contain a lot of protein and a lot of fiber.

In addition, as a vegetable source of protein, lentils, in contrast to meat, have hardly any fat. What can you cook from lentils? There are delicious recipe ideas in our lentil recipes.

Lentils are a low-fat, vegetable source of iron and contain other important nutrients.


Pistachios are also characterized by considerable amounts of iron: At 7.3 milligrams per 100 grams, the green nuts have earned their place in this list. For vegans or vegetarians, pistachios are not only important as a vegetable source of iron, but also as a vegetable source of protein.

With 15 grams of protein per 100 grams of pistachios, the small kernels are particularly suitable for preparing protein-containing meals. Eating a high protein diet will help boost your metabolism and prevent food cravings. You can find out which dishes you can prepare from them in our recipe gallery for pistachios.

In addition to iron, pistachios also contain a lot of vegetable protein.

Pine nuts

5.2 milligrams of iron per 100 grams - pine nuts also score with a decent iron content. Thanks to their fine, nutty taste, pine nuts are very versatile.

Our recipes with pine nuts prove that the Mediterranean kernels not only cut a good figure in classic pesto.

Pine nuts are versatile in the kitchen and are characterized by their high iron content.


Whether in muesli or bread - vegetarians and vegans should definitely have oatmeal on their menu. Because these contain 4.6 milligrams of iron per 100 grams. Combine this with citrus fruits to increase iron absorption in the body.

You can also prepare oatmeal as overnight oats - so you always have your vegetable protein source at hand, you can prepare larger quantities and enjoy them on the go. There are more specific recipes in our gallery for oatmeal.

If you like to prepare the iron-rich oat flakes the day before, you can simply take them with you to the office.

Dried apricots

In the case of apricots, the dried variant is the better - at least when it comes to iron content. Because dried apricots score with 4.4 milligrams of iron per 100 grams.

When shopping for dried apricots, you should make sure that they do not contain harmful preservatives or other chemical additives. A strong orange color of the vegetable iron source when dried mostly indicates that it has been preserved by unhealthy sulfur compounds. Our apricot recipes show you how to integrate apricots into your diet.

When shopping for dried apricots, pay attention to the color to spot unhealthy preservatives.


For a long time spinach was considered a veritable iron bomb - until it turned out that the iron content was incorrectly calculated. But even with the "correct" information (4.1 milligrams per 100 grams), Popeye's favorite vegetable makes it onto this list.

Since spinach is also rich in vitamin C, this vegetable source of iron has a natural accelerator for the absorption of iron. By the way, you can find spinach recipes here.

Even if spinach is not the front runner among the vegetable sources of iron, our body absorbs iron from spinach better thanks to the vitamin C it also contains.

Knowledge to take away

Iron supplies our body with oxygen and is therefore an indispensable nutrient. The iron uptake of the body depends on the need: the higher the need (for example during pregnancy), the more iron is absorbed.

Foods rich in vitamin C promote iron absorption in the body, while coffee, tea, phylates, and milk and egg products inhibit absorption. Although animal protein is absorbed more quickly by the body, vegetable sources of iron can also support the body in iron absorption.

Good vegetable sources of iron include pumpkin seeds, amaranth, flax seeds, quinoa, dried lentils, pistachios, pine nuts, oatmeal, dried apricots, and spinach.