Vegetarian iron intake estimator

Iron from plants is absorbed less well than iron from meat, but some foods help. Count a typical day and see how it compares with your reference amount.

Your details

Sex
How you eat
Age
Bowls of fortified breakfast cereal (30 g)
Portions of lentils or beans (80 g)
Portions of tofu (100 g)
Pairs of wholemeal slices
Eggs
Handfuls of dried apricots (30 g)
Portions of cooked spinach or kale (80 g)
Handfuls of nuts or seeds (30 g)

Typical values rounded from UK food tables. Fortified cereals vary a lot, so check the box.

Iron from these foods

11.1 mg

42% of the 26.6 mg plant based aim

  • 1 × fortified cereal (30 g)4.0 mg
  • 1 × lentils or beans (80 g cooked)2.0 mg
  • 1 × two slices of wholemeal bread1.8 mg
  • 1 × an egg1.0 mg
  • 1 × cooked spinach or kale (80 g)1.3 mg
  • 1 × nuts or seeds (30 g)1.0 mg
  • UK reference amount (RNI)14.8 mg
  • Plant based aim, 1.8 × the RNI (US IOM)26.6 mg
  • Short of that aim15.5 mg, for example 3.9 more bowls of fortified cereal or 7.8 portions of lentils

Iron from plants is absorbed less well than from meat, which is why the plant based aim is higher. Vitamin C at the same meal (peppers, citrus, berries) helps, and tea and coffee are best kept an hour away from meals. Fortified cereals and pulses do most of the work.

Tired all the time, short of breath or pale? Those can be signs of low iron. Your GP can check with a simple blood test. Please do not take iron tablets without advice.

The working

Typical iron per portion

FoodIron, roughly
Fortified cereal, 30 g4 mg
Lentils or beans, 80 g2 mg
Tofu, 100 g2 mg
Two slices of wholemeal1.8 mg
Cooked spinach or kale, 80 g1.3 mg
An egg1 mg
Dried apricots, 30 g1 mg
Nuts or seeds, 30 g1 mg

The example day is 4 + 2 + 1.8 + 1 + 1.3 + 1 = 11.1 mg (with one egg), which is 75% of the 14.8 mg reference for women aged 19 to 49. Boys aged 11 to 18 have a higher reference, 11.3 mg. Men and women over 50 need 8.7 mg.

Plant iron is absorbed less well: about 10% of it, against about 18% from a diet with meat. The US Institute of Medicine therefore sets vegetarian needs at 1.8 times the usual figure, 1.8 × 14.8 = 26.6 mg. The UK has no separate figure, so we show both. The example day is 42% of that plant based aim. Vegan days leave out the egg, so fortified foods and pulses do even more of the work.

Absorb more

Small tricks that work

  • Pair iron foods with vitamin C: peppers, tomatoes, citrus, berries
  • Have tea and coffee between meals rather than with them
  • Choose fortified cereals and breads
  • Soaking and sprouting pulses helps a little too

Women and periods

Why 14.8 mg

Women who have periods lose iron every month, which is why the reference is higher until around 50. Heavy periods can lead to iron deficiency anaemia. The NHS notes vegetarians can get enough iron from a balanced diet, but it takes a bit of planning.

Read with care

What this cannot tell you

  • AnaemiaOnly a blood test can show low iron.
  • SupplementsIron tablets are not counted, and should only be taken on advice.
  • PregnancyNeeds and checks are handled by your midwife.

Questions

Common questions

How much iron do I need a day?

Men and women over 50 need 8.7 mg; women aged 19 to 49 need 14.8 mg.

Can vegetarians get enough iron?

Yes, with beans, lentils, fortified cereals, wholegrains, dark greens, nuts and seeds, plus vitamin C at meals.

Does spinach have a lot of iron?

Some, but much is bound up and poorly absorbed. Fortified cereal and pulses are better sources.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Tired all the time?

Tiredness, breathlessness, a racing heart or pale skin can be signs of low iron. Your GP can check with a simple blood test. Please do not take iron tablets without advice.

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