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Get all the iron you need from plants

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So, if you’re bothered about how much iron you get from whole food, and everywhere you look, the good folks in the meat industry are saying, ‘we’ve got the answer’, you might want to consider this. The fact is, you can get all the iron you need from a plant-based diet.

Wellington’s Capital Coast Health has done some numbers on this, and the following table shows their comparisons between meat and plant-based food, although we find it a little hard to understand why they put eggs on the plant food list.

If you want to view the original .pdf, look here. The document itself is handed out to new mothers during pregnancy and can also be sourced from the Capital Coast Health website.


1 grilled lean beef fillet steak (173g)
contains 5.8 mg of iron

half cup green mussels, marinated
contains 7.5 mg of iron

2 grilled lean lamb leg steaks (116g)
contains 4.0 mg of iron

1 slice fried lamb liver
contains 4.0 mg of iron

90g can salmon
contains 2.1 mg of iron

1 grilled chicken breast (107g)
contains 2.0 mg of iron

1 grilled lean pork loin chop (74g)
contains 1.2 mg of iron

1 baked terakihi fillet
contains 0.8 mg of iron

Health Warning

If your iron levels are seriously deficient, do not decide what your food intake should be solely from the information on this page.
You may require medication which only a doctor can prescribe.

Lack of iron may be the cause of low energy levels, but there are many other associated factors as well. Always consult your doctor or other qualified health professional if the condition continues.


100g tofu
contains 5.4 mg of iron

1 cup porridge
contains 1.3 mg of iron

1 wheat biscuit
contains 1.5 mg of iron

half cup cooked red kidney beans
contains 2.0 mg of iron

half cup cooked boiled lentils
contains 1.2 mg of iron

 half cup of fruity muesli
contains 1.9 mg of iron

half cup cooked chickpeas
contains 1.6 mg of iron

1 cup boiled broccoli
contains 0.9 mg of iron

half cup baked beans
contains 1.6 mg of iron

10 dates
contains 1.3 mg of iron

1 cup boiled spinach
contains 2.5 mg of iron

1 boiled egg
contains 0.9 mg of iron

1 slice of multigrain bread
contains 0.7 mg of iron

Whole Food Living reviews and selects material from a wide variety of international sources. Our primary focus covers food, health and environment. We publish fact checked official announcements made as the result of formal studies conducted by Universities, respected health care organisations, journals, and scientists around the globe.

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