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Plant-Based Iron: Best Vegan & Vegetarian Foods High in Iron
Navigating plant-based iron nutrition, phytate reduction techniques (soaking, sprouting), and achieving adequate iron status on a vegan diet.
By Nourish By Nutrients Editorial Team •
Updated: October 2026
Key Evidence Takeaways:
- Plant-based eaters absorb nonheme iron less efficiently due to phytic acid.
- Soaking, sprouting, and sourdough fermentation reduce phytates and enhance iron uptake.
- Vegetarian women can maintain healthy ferritin levels with intentional meal design.