Many pre-menopausal women are low in their iron stores due to a monthly cycle and postpartum. This Iron Rich Smoothie is a great way to naturally help increase iron levels. Plus, it tastes great and is a satisfying breakfast or meal replacement smoothie that is plant-based and dairy-free. 

A glass of iron rich green smoothie with two green striped straws.

Green smoothies can be delicious, even when you aren’t used to the color! This one is naturally sweetened with a date and includes lots of iron-rich plant based ingredients.

One serving of this iron-rich smoothie contains almost 4 mg of iron, or almost 20% of the recommended daily intake.

Even kids say they can’t taste spinach in a smoothie, so they will enjoy this high-iron smoothie recipe even knowing what goes into it.

Key Ingredients

Ingredients to make an iron rich smoothie in small bowls on a white surface.
  • Spinach is a dark, leafy green that is rich in plant-based iron (also called non-heme iron). Try using baby spinach for a tender leafy green that blends well into smoothies.
  • Bananas are naturally sweet and when frozen make this smoothie creamy. See my guide on how to freeze bananas.
  • Orange juice is full of vitamin C which helps your body absorb iron. It’s perfect to use to keep this smoothie dairy-free. Feel free to swap out the orange juice for other liquids like prune juice which are also high in vitamin C and iron.
  • Blackstrap molasses is again, an iron-rich food that is a delicious way to hep with daily iron requirements! It has a strong taste but is great mixed with the other ingredients.
  • Cocoa powder is a nice source of copper which is an essential mineral and may help with low iron levels as well. Plus it adds a nice dark chocolate flavor.

Please see the recipe card at the end of this post for the exact ingredients and measurements.

Recipe Steps

Top view of a blender jar with spinach and frozen bananas.

Step One

Add ingredients to the jar of a high-powered blender in the order given.

Please see the recipe card at the end of this post for the exact ingredients and measurements.

Step Two

Blend until smooth and creamy and serve!

Recipe Notes

A blender jar pouring a green iron rich smoothie into a tall glass.
  • Most all pre-menopausal can use more iron in our diets. Whether you’re having a monthly cycle or you are postpartum, it is very common for women of child-bearing age to have iron-deficiency anemia according to the World Health Organization. This means that you don’t have enough red blood cells to carry oxygen around the body. There are several different types of anemia so be sure to ask your doctor if you are having symptoms of low iron.
  • This particular recipe is part of my round-up of the best breastfeeding smoothies for new moms. Kids can also have low iron too! Getting iron from whole foods is always great, even if you also need to take an iron supplement.
  • Iron supplements can cause constipation so this fiber-rich smoothie is a great option. The balance of ingredients helps with iron absorption and is a great addition for anyone suffering from iron deficiency anemia.

Recipe FAQs

Is this recipe vegan?

Yes it is vegan as written, as no dairy or even milk alternatives are used. Orange juice is the liquid to allow everything to blend and a date is used as a natural sweetener.

Do I need a high-powered blender?

In order for the spinach to fully blend into the smoothie, I find a high-powered blender fairly necessary. You can always try blending the spinach into the juice before adding the other ingredients to see if that works for you in a regular blender.

What are other iron-rich foods?

Animal foods generally have the most iron and are the best absorbed.

That said, there are lots of plant foods that also have high iron content. Legumes, some nuts and seeds, and leafy greens can all help improve your iron intake. Just be sure to also consume vitamin C-rich foods like citrus or red bell peppers to help with the absorption of iron.

How much iron does this smoothie have?

As written, it has about 4 milligrams of non-heme iron from plant sources. To make it even richer in iron, consider adding a beef-based protein powder or frozen beef liver chunks.

Two glass of iron rich smoothie each with two green straws.

I hope you make this recipe! If you do, please leave a comment and a starred review below.

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A glass of iron rich green smoothie with two green striped straws.

Iron Rich Smoothie Recipe (Plant-Based)

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5 from 2 reviews

Print Recipe

Many pre-menopausal women are low in iron stores. This Iron Rich Smoothie is a great way to naturally help increase iron levels. Plus, it tastes great and is a satisfying breakfast or meal replacement smoothie. 

  • Total Time: 15 minutes
  • Yield: 2 servings

Ingredients

Units Scale
  • 1 cup orange juice
  • 1 ripe kiwi, cut in half (peeled or unpeeled)
  • 1 frozen banana, broken into chunks
  • 1 pitted date or prune
  • 2 handfuls baby spinach
  • 2 tablespoons unsalted raw pumpkin seeds
  • 2 tablespoons cacao powder or cocoa powder
  • 1 tablespoon blackstrap molasses

Instructions

  1. In the base of a high-speed blender, combine the orange juice, kiwi, banana, date, spinach, pumpkin seeds, cocoa powder, and molasses. 
  2. Lock on the lid and blend for 30-45 seconds, or until the mixture is fully combined and creamy.
  3. Serve immediately. 

Notes

  1. If you want a thicker smoothie, feel free to add a handful of ice cubes before blending. 
  2. If you want to increase the protein content of this smoothie, feel free to add 1-2 scoops of your favorite unsweetened protein powder. I recommend using a beef protein powder or cricket protein powder to add even more heme (bioavailable) iron to this smoothie. 
  3. This recipe can easily be doubled if you want more servings.

Nutrition

  • Serving Size: 1/2 of recipe
  • Calories: 293
  • Sugar: 44 g
  • Sodium: 35.8 mg
  • Fat: 6.2 g
  • Saturated Fat: 1.4 g
  • Carbohydrates: 60.6 g
  • Fiber: 6.5 g
  • Protein: 6.9 g
  • Cholesterol: 0 mg

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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition and is a certified holistic nutritionist. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send her a message through her contact form.

Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.