Vegetarian Iron Needs Calculator

Calculate Your Iron Needs

Age (years)

Gender

Female Male Other/Non-binary

Weight (kg)

Menstruation (for females)

Yes No

Physical Activity Level

Dietary Habits

I eat fortified foods regularly I consume vitamin C with iron-rich foods I drink coffee/tea with meals I have diagnosed iron deficiency

Iron Intake Visualization

This chart compares your iron requirements with the average recommended daily allowance and shows how much you would get from common vegetarian sources.

Top Vegetarian Iron Sources

Lentils, Beans & Legumes

3.3-6.6 mg per cup cooked

Spinach & Leafy Greens

2.5-6.4 mg per cup cooked

Fortified Cereals

4-18 mg per serving

Tofu & Tempeh

2.5-4.5 mg per cup

Dried Fruits & Nuts

0.8-3.0 mg per serving

Pregnancy Nutrition Calculator

Calculate nutrient needs during different pregnancy trimesters.

Breastfeeding Nutrition Calculator

Determine nutrient and calorie needs during lactation.

Child Nutrition Requirements Calculator

Calculate age-appropriate nutrition needs for children.

Teen Nutrition Requirements Calculator

Determine nutrient needs during adolescent growth periods.

Vegan B12 Requirements Calculator

Determine B12 supplementation needs for vegans.

Diabetes Carb Counting Calculator

Track carbohydrates and calculate insulin needs for diabetics.

Renal Diet Nutrient Calculator

Calculate appropriate nutrients for kidney disease patients.

Post-Surgery Nutrition Calculator

Determine optimal nutrition for recovery after surgery.

Understanding Iron in Vegetarian Diets

Types of Iron

Heme Iron (Animal Sources)

Found in animal tissues, particularly red meat, poultry, and fish.

Absorption rate: 15-35%
More readily absorbed by the body
Not present in vegetarian diets

Non-Heme Iron (Plant Sources)

Found in plant foods like legumes, grains, nuts, and vegetables.

Absorption rate: 2-10%
Absorption affected by other dietary factors
Primary iron source for vegetarians

Iron Absorption Factors

Enhancers of Iron Absorption

Vitamin C (ascorbic acid)
Citric, malic, and lactic acids
Fermenting, sprouting, and soaking
Carotenoids (beta-carotene)

Inhibitors of Iron Absorption

Phytates (in whole grains, legumes)
Polyphenols (in tea, coffee, wine)
Calcium (dairy products, supplements)
Oxalates (in spinach, chocolate, beets)

Iron Absorption Visualization

This visualization shows how vitamin C enhances non-heme iron absorption in the intestine.

Calculation Formula

Base Iron Requirements by Age and Gender

Population Group	RDA (mg/day)
Infants 7-12 months	11
Children 1-3 years	7
Children 4-8 years	10
Males 9-13 years	8
Males 14-18 years	11
Males 19+ years	8
Females 9-13 years	8
Females 14-18 years	15
Females 19-50 years	18
Females 51+ years	8
Pregnant women	27

Vegetarian Adjustment Formula

Adjusted Iron Requirement = Base Requirement × (1.8 for vegetarians)

Reason: Non-heme iron from plant foods is less bioavailable (2-10% absorption vs. 15-35% for heme iron)

Absorption Modifiers

Regular consumption of vitamin C with meals: +30% absorption
Regular consumption of tea/coffee with meals: -20% absorption
Diagnosed iron deficiency: +30% additional requirement
High physical activity: +10-30% based on intensity

Practical Tips for Vegetarians

Meal Planning Strategies

Combine iron-rich foods with vitamin C sources in the same meal
Consume tea, coffee, and calcium-rich foods between meals rather than with meals
Use cast iron cookware, which can increase the iron content of foods
Soak, sprout, or ferment legumes, grains, and seeds to reduce phytate content

Sample Iron-Rich Menu

Breakfast:
Fortified cereal with vitamin C-rich fruit (strawberries/oranges)
Lunch:
Spinach salad with lemon dressing, chickpeas, pumpkin seeds, and bell peppers
Snack:
Trail mix with dried apricots, cashews, and dark chocolate
Dinner:
Lentil and vegetable curry with tomato sauce, served with vitamin C-rich side