Why is iron important?

Iron is one of the most important minerals in the human body. European Union Regulation (EU) No 432/2012 has approved health claims stating that iron helps:

• to ensure the normal transport of oxygen within the body;
• to support the normal formation of red blood cells and haemoglobin;
• to maintain normal energy metabolism;
• help reduce tiredness and fatigue;
• to ensure the normal functioning of the immune system;
• support normal cognitive function [1].

It is therefore advisable to include foods that are naturally rich in iron in your daily diet [20].

In accordance with European Union Regulation (EC) No 1924/2006, a food product may be labelled as a ‘source of iron’ if it contains at least 15% of the nutrient reference value per 100 g of product [3]. The nutrient reference value for iron set by the European Union is 14 mg per day; therefore, a product is considered a source of iron if it contains at least 2.1 mg of iron per 100 g of product [4].

Products with high iron content.

The following is a list of popular plant-based foods that contain sufficient amounts of iron to be considered a source of iron in accordance with the European Union’s nutritional labelling criteria [3].

Seeds

Product	Iron per 100 g of product	Added value
Pumpkin seeds [5]	8.4–8.8 mg (60–63% NRV*)	Magnesium, zinc, fibre
Chia seeds [6]	7.7 mg (55% NRV*)	Omega-3, fibre, protein
Flaxseeds [7]	5.7 mg (41% NRV*)	Omega-3, fibre
Sunflower seeds [8]	~5 mg (~36% NRV*)	Vitamin E, magnesium

*NRV — Nutrient Reference Value. The calculation is based on the iron reference value set by the European Union — 14 mg per day [4].

Legumes

Product	Iron per 100 g of product	Added value
Lenses [9]	~5 mg (~36% NRV*)	Proteins, folates
Beans [10]	6.7–8.7 mg (48–62% NRV*)	Protein, potassium
Broad beans [11]	~6.7 mg (~48% NRV*)	Folate, fibre
Peas [12]	4.7–4.8 mg (34% NRV*)	Fibre, protein
Soya beans [13]	~5–6 mg (36–43% NRV*)	Protein, fibre

*NRV — Nutrient Reference Value. The calculation is based on the iron reference value set by the European Union — 14 mg per day [4].

Nuts and their products

Product	Iron per 100 g of product	Added value
Cashew nuts [14]	6.68 mg (~48% NRV*)	Magnesium, copper
Almonds [15]	~3.7 mg (~26% NRV*)	Vitamin E, magnesium
Pistachios [16]	~3.9 mg (~28% NRV*)	Potassium, fibre
Peanuts [17]	~4.6 mg (~33% NRV*)	Niacin, magnesium

*NRV — Nutrient Reference Value. The calculation is based on the iron reference value set by the European Union — 14 mg per day [4].

Cocoa products

Product	Iron per 100 g of product	Added value
Cocoa beans [18]	>10 mg (>71% NRV)	Magnesium, polyphenols

*NRV — Nutrient Reference Value. The calculation is based on the iron reference value set by the European Union — 14 mg per day [4].

How to promote iron absorption in the body?

The iron found in plant-based foods is better absorbed by the body if vitamin C is also consumed during the meal, for example from berries, citrus fruits or fresh vegetables [19][20].

The absorption of iron can be reduced by foods high in calcium, polyphenols or tannins, such as dairy products, black tea and green tea, particularly when consumed alongside an iron-rich meal. [20][21][22][23]

It is recommended that coffee, black or green tea, and calcium-rich foods be consumed at least 1–2 hours before or after taking iron supplements. [21][22]

Conclusions.

Iron is an essential mineral for energy, oxygen transport and normal bodily function. Plant-based foods can be an excellent source of iron, particularly if seeds, pulses and nuts are regularly included in the diet.

Products with the highest iron content

Product	Iron per 100 g of product	Added value
Cocoa beans	>10 mg (>71% NRV*)	Magnesium, polyphenols [18]
Pumpkin seeds	8.4–8.8 mg (60–63% NRV*)	Magnesium, zinc, fibre [5]
Chia seeds	7.7 mg (55% NRV*)	Omega-3, fibre, protein [6]
Beans	6.7–8.7 mg (48–62% NRV*)	Protein, potassium [9]
Cashew nuts	6.68 mg (~48% NRV*)	Magnesium, copper [13]
Broad beans	~6.7 mg (~48% NRV*)	Folate, fibre [10]
Soya beans	~5–6 mg (36–43% NRV*)	Protein, fibre [12]
Flaxseeds	~5.7 mg (~41% NRV*)	Omega-3, fibre [7]
Lenses	~5 mg (~36% NRV*)	Proteins, folates [8]
Sunflower seeds	~5 mg (~36% NRV*)	Vitamin E, magnesium [7]

*NRV — Nutrient Reference Value. The calculation is based on the iron reference value set by the European Union — 14 mg per day [4].

To help the body absorb iron more effectively, it is advisable to combine these foods with sources of vitamin C, such as berries, citrus fruits or fresh vegetables.

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References:

[1] Commission Regulation (EU) No 432/2012 – authorised health claims for iron
https://eur-lex.europa.eu/legal-content/EN/TXT/HTML/?uri=CELEX:32012R0432

[3] Regulation (EC) No 1924/2006 on nutrition and health claims made on foods
https://eur-lex.europa.eu/legal-content/EN/TXT/HTML/?uri=CELEX:32006R1924

[4] Regulation (EU) No 1169/2011 – Nutrition Reference Values
https://eur-lex.europa.eu/legal-content/EN/TXT/HTML/?uri=CELEX:32011R1169

[5] USDA FoodData Central – Seeds, pumpkin and squash seed kernels, dried
https://fdc.nal.usda.gov/food-details/2515380/nutrients

[6] USDA FoodData Central – Chia seeds
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

[7] USDA FoodData Central – Flaxseed
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

[8] Nutritional information for sunflower
seeds https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

[9] Nutritional information for red
lentils https://www.matvaretabellen.no/en/lentils-red-uncooked/

[10] USDA FoodData Central – Kidney beans, mature seeds, raw
https://fdc.nal.usda.gov/fdc-app.html#/food-details/173735/nutrients

[11] USDA FoodData Central – Fava beans, mature seeds, raw
https://fdc.nal.usda.gov/food-details/175205/nutrients

[12] USDA FoodData Central – Green peas, split, mature seeds
https://fdc.nal.usda.gov/food-details/172428/nutrients

[13] Nutritional data for
soybeans https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients

[14] USDA FoodData Central – Cashew nuts, raw
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

[15] USDA FoodData Central – Almonds, raw
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

[16] Nutritional information for
pistachios https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients

[17] Nutritional information for peanuts
https://tools.myfooddata.com/nutrition-comparison/172430-174261-167745/100g-100g-100g

[18] Nutritional data for
cocoa beans https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients

[19] Hallberg L, Brune M, Rossander L. The role of vitamin C in iron absorption.
https://pubmed.ncbi.nlm.nih.gov/6940487/

[20] National Institutes of Health – Iron Fact Sheet for Health Professionals
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

[21] PubMed – Coffee and iron absorption
https://pubmed.ncbi.nlm.nih.gov/6402915/

[22] PubMed – Calcium and iron absorption: mechanisms and public health relevance https://pubmed.ncbi.nlm.nih.gov/21462112/

[23] PMC – Iron Absorption: Factors, Limitations, and Improvement Methods https://pmc.ncbi.nlm.nih.gov/articles/PMC9219084/