Is Tofu A Good Source of Iron? How Do Vegans Get Their Iron?

Is Tofu a Good Source of Iron?

First things first, yes…tofu, or soy, is a pretty great source of non-heme iron. The amount of iron will vary slightly on how firm the tofu is (silken/soft to extra firm) but generally, firm and extra firm tofu have about 1mg per 1/5 of a package. And I don’t know about you, but it’s very easy to eat more than this! For example, as Registered Dietitian Vegan Female, I can easily eat double that amount. However, if you ate the 1/5 package serving, that would be 7% of your iron needs if you are an adult female and about 12% of your iron needs if you are an adult male.

How Do Vegans Get Their Iron?

Vegans can get their Iron in many different foods. Of course, the plant-based foods contain non-heme iron which isn’t as bioavailable but that can be increased by consuming a source of Vitamin C at the meals. Many whole grains, nuts, seeds, and beans are all great sources of iron. See the list below to give you an idea of great iron sources for vegans.