Iron in plant-based food production
Iron is one of the key micronutrients necessary for the proper functioning of the body. It is primarily responsible for transporting oxygen in the blood – as a component of hemoglobin – and participates in energy and immune processes. Consumers are increasingly aware of the importance of this element, as its deficiency can lead to fatigue, weakness, concentration problems, and in extreme cases, anemia.
High-risk groups are particularly vigilant: women of childbearing age, children and adolescents during periods of rapid growth, physically active individuals, and the growing group of vegans and vegetarians, for whom plant-based products are the main source of iron.
Consumers from these groups are increasingly looking for functional products that not only taste good but also support health. Hence the growing interest in food composition, labels, and information about iron content – not only in terms of “superfoods” but also in everyday products such as bars, yogurts, and plant-based drinks.
Plant-based sources of iron
Although consumers tend to associate spinach and legumes with plant-based sources of iron, the reality is that there is a much wider range of possibilities. For plant-based food producers – from meat alternatives to snacks and functional beverages – this means greater flexibility in formulating iron-rich products.
The most valuable plant-based ingredients include legume seeds, such as lentils (approx. 3.3 mg of iron/100 g of cooked product), white beans (approx. 3.7 mg/100 g) and soybeans (up to 15.7 mg/100 g in dry form). These are well-known raw materials in food processing and are often used as a base for ready meals and meat substitutes.
Another group includes nuts and seeds, especially pumpkin seeds (8-14 mg/100 g), sesame seeds (approx. 10 mg/100 g) and sunflower seeds (approx. 5 mg/100 g). They can be successfully used in bars, granola, spreads, and dressings. Whole grain products such as amaranth, quinoa, and oats provide not only iron (e.g., amaranth – over 7 mg/100 g), but also fiber, protein, and B vitamins, making them an excellent ingredient in breakfast products, breads, and snacks.
Dried fruits are also interesting, including apricots (approx. 2.7 mg/100 g) and prunes (approx. 0.9 mg/100 g), which can be used in sweet snacks, muesli toppings, or healthy desserts. Algae are becoming increasingly popular, especially spirulina, which contains as much as 28-58 mg of iron per 100 g. Although it is not an easy ingredient to use, in small amounts it can enrich the composition of bars, functional shots, or superfood mix powders.
It is also worth mentioning cocoa and carob – natural raw materials with a high iron content (cocoa – approx. 12 mg/100 g). They work well in chocolate products, plant-based desserts, and beverages, combining nutritional value with high sensory acceptability. For manufacturers, this means the ability to create recipes that are both tasty and have high added value – which is becoming increasingly important in marketing communications and B2B and B2C sales.
Heme iron vs. non-heme iron
Iron occurs in food in two main forms: heme and non-heme. Heme iron is found exclusively in animal products – meat, fish, and offal – and is characterized by high bioavailability, i.e., the ability to be absorbed by the body (approximately 15-30%).
On the other hand, iron present in plants is exclusively in the non-heme form, which is absorbed much less efficiently – estimated at between 2% and 10%, depending on many factors, such as the presence of vitamin C, phytates, or polyphenols. For plant-based food producers, this means that they need to take a broader view of the composition of their recipes: it is not enough for the raw material to have a high iron content – what matters is its actual bioavailability.
For this reason, it is worth planning the composition of products in such a way as to maximize the bioavailability of iron: avoid anti-nutrients in large quantities (such as phytic acid or tannins), use processing methods that improve absorption (e.g., fermentation or sprouting), and combine iron sources with natural absorption enhancers such as vitamin C.
For manufacturers – both of strictly plant-based foods and hybrid or functional products – understanding the difference between forms of iron and their bioavailability is an opportunity to create better-balanced recipes and stand out on the market as a brand that is aware of consumers’ health needs.
Iron absorption
When it comes to plant-based iron, it is not only the amount present in the product that matters, but above all how well the body can absorb it. The bioavailability of non-heme iron – the only form present in plant-based sources – is strongly dependent on the presence of other ingredients in the diet or product formulation. This is a key aspect for manufacturers: a high iron content declared on the label does not guarantee a real health benefit if its bioavailability is not ensured.
The main inhibitors of iron absorption include compounds naturally occurring in many plant materials, such as phytates (found in cereals and legumes, among others), tannins (in tea, coffee, red wine), and calcium (both natural and added as a supplement). These compounds bind iron into insoluble complexes and hinder its absorption in the small intestine.
On the other hand, there are ingredients and processes that significantly improve the bioavailability of iron. The strongest promoter is vitamin C, which reduces iron to a more easily absorbable form and prevents it from binding with inhibitors. Even a small addition of ingredients rich in vitamin C (e.g., peppers, berries, acerola) to a product can significantly increase its functional value.
Fermentation can also be beneficial, as it breaks down some of the phytates and improves iron absorption. This technology is known from the production of sourdough bread, pickles, and fermented soy products (tempeh, natto). For manufacturers, this means one thing: formulating iron-rich products should not end with the selection of raw materials with a high iron content.
It is also important to design recipes and technological processes in such a way that iron is actually available to the body. Only then does the product gain added value that can be honestly communicated on the label and in marketing campaigns – both to consumers and B2B partners.
Market trends and consumer expectations
As health awareness grows, consumers are paying closer attention to food labels, focusing not only on calorie content but also on specific nutrients – including iron. Claims such as “source of iron” or “rich in iron” are gaining importance, especially in the context of plant-based diets, which are perceived by many as potentially deficient in this element. For manufacturers, this is a clear signal: it is worth communicating iron content, as long as it can be done in accordance with the law and the facts.
Consumers are also increasingly expecting functional ingredients – including iron – to come from natural sources rather than synthetic additives. Enriching a product with amaranth concentrate, pumpkin seeds, or spirulina is perceived as more “pure” and transparent. In light of the growing importance of the clean label trend and “short and understandable” ingredient lists, this difference can be a significant competitive advantage.
From a product perspective, functional bars and snacks, plant-based yogurts and drinks, as well as ready-made meals and vegetable spreads are the most popular among consumers looking for iron. In these categories, it is easy to combine iron-rich ingredients with additives that improve absorption (e.g., fruits, nuts, fermented bases). Products in the form of shots, “superfood” powders, and smoothies with health benefits are also well received.
It is worth remembering that information about iron is not only about health benefits – it also conveys a message about energy, strength, immunity, and self-care. Manufacturers who skillfully weave this theme into their storytelling and branding can effectively respond to current consumer expectations, especially those of active women, vegans, mothers, and people who care about their diet and immunity.
The market for iron-rich functional foods is experiencing significant growth. According to Future Market Insights, the Plant-based Iron Supplements Market is valued at around USD 220.0 million in 2025 and is projected to grow to USD 434.6 million by 2035, with a CAGR of 7.0%. Additionally, Custom Market Insights reports that the Global Oral Iron Supplements Market size was valued at $2.99 Billion in 2025 and is expected to grow to $6.52 Billion at a CAGR of 9.06% by 2034. (sources: custommarketinsights, grandviewresearch, futuremarketinsights)
Summary
In a world of growing competition and conscious consumer choices, the nutritional value of a product is becoming just as important as its taste or form. Iron – though often overlooked in product strategies – can be a powerful differentiator, especially in the plant-based and functional food segments. However, the key to success is not only the presence of this element in the composition, but its actual bioavailability and the way its health benefits are communicated. Manufacturers who are able to combine carefully selected ingredients, technology, and a consistent message gain a competitive advantage in the market.
The Vegan Stock team has been supporting food manufacturers for years in creating recipes that respond to current trends and consumer needs. Our experts in plant ingredients and nutritional values offer consultations on selecting iron-rich raw materials, improving their bioavailability, and creating products with real added value – both for health and marketing communication. Contact us if you want your product to not only taste good, but also work.
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