Iron is essential for healthy blood, muscles, nerves, digestion and energy levels.

Iron is often associated with red meat but even meat eaters get around 75% of their iron from vegetarian sources.

Children and women need more iron than men. Most people are able to get all the iron they need from a varied and balanced diet but always consult a doctor if you are concerned about your iron intake.

Temp kaleGood vegetarian sources of iron include:

  • Chickpeas, lentils, kidney beans and other pulses

  • Tofu
  • Sprouted beans and seeds
  • Breakfast cereals and bread

  • Green leafy vegetables like kale and cabbage, and also broccoli

  • Nuts, such as almonds and cashews

  • Dried apricots, dates and raisins

  • Date syrup and molasses

Recipe iconFind recipes with these ingredients.

OrangeVitamin C helps your body to absorb iron, while calcium, tannins and phenols hinder the process, so drinking orange juice – and avoiding tea or coffee – with an iron-rich meal can really help you make the most of the iron in your food.

nutrition iconLearn more about vegetarian nutrition

Great vegetarian food is delicious and can keep us fit and healthy. But if you have a medical diagnosis or allergies, healthy eating can be a real challenge whatever your food choices. That’s why, thanks to Vegetarian Society donors, a professional dietitian service provides vegetarian-friendly solutions to those that need them most. Can you help our dietitian support even more people? Whether they face diabetes in pregnancy, chronic anaemia, osteoporosis, food allergies, post-operative diets or another issue altogether – you can make a huge difference in empowering people to make the choices they value so much.

Find out more

In-depth factsheetsYou can find out more about how iron works in our bodies and the science behind the information above, by reading the in-depth iron factsheet.


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