Iron Intake Guidelines for Female Vegans and Vegetarians
Requirements:
Age | Iron RDA, mg (mixed diet) | Iron RDA, mg (non-heme) |
9-13 | 8 | 14.4 |
14-18 | 15 | 27 |
19-50 | 18 | 32.4 |
50+ | 8 | 14.4 |
Pregnancy | 27 | 48.6 |
Lactation | 9 | 16.2 |
Â
Iron Sources:
Food | Serving Size | Iron Content (mg) |
Fortified breakfast cereals e.g. Special K, Futurelife etc. | 30-50g (See package) | 3-4 |
Tofu (firm, pressed and fried) | 100g | 4 |
Lentils | ½ cup cooked | 3 |
Kidney beans or chickpeas | ½ cup cooked | 2 |
Coconut milk | ½ cup cooked | 2 |
Baked potato with skin | 1 medium | 2 |
Cashew nuts | 30g | 2 |
Seeds (mixed) | 30g – this is a lot | 2-3 |
Other nuts (mixed) | 30g | 1 |
Dried apricots | 4 whole | 2 |
Other dried fruit | 30g | 0.5-1 |
Tahini (sesame seed paste) | 1 tbsp | 3 |
Dark Choc (70% +) | 30g | 3 |
Most veg and salad | 1 cup ready to eat | 1 (approx.) |
Most starch e.g. rice, pasta, quinoa etc | ½ cup | 1 (approx..) |
Bread | 1 slice | 1 |
Soy milk | 1 cup | 1 |
Â
Example Menu to Boost Iron Intake
Breakfast:
1 serving fortified breakfast cereal with 1 cup soy milk
Iron content: Approximately 4mg
Â
Snack:
30g nuts (preferably cashews)
4 whole dried apricots
Iron content: Approximately 3mg
Â
Lunch:
1 cup chickpeas or kidney beans
1-2 cups salad with toasted seeds
Iron content: Approximately 7mg
Â
Snack:
Veg sticks dipped in hummus made with extra tahini
Iron content: Approximately 2mg
Â
Supper:
200g tofu, with stir fried veg and rice
ORÂ
Coconut milk curry with veg and chickpeas, served with rice
OR
Baked potato with 1 cup lentil ragout and salad with toasted seeds
Iron content: Approximately 10mg
Â
Overall Iron Content: Approximately 26mg
