Vegan foods high in Iron

Red meat and poultry dominate this ranking because their iron binds easily to the proteins that carry oxygen through your blood. Animal tissues contain haem iron, the form your body absorbs with the fewest obstacles. Plant foods hold non-haem iron, which your gut takes up less readily and only when other compounds in the meal do not block it.

Iron concentrates in organ meats, then muscle meats, then leafy greens and legumes. A single ranking cannot show you absorption rates. Two foods with the same iron count per 100 g deliver different amounts to your bloodstream depending on what else you eat alongside them.

Without animal foods, you lose access to haem iron. Plant sources and fortified foods supply non-haem iron instead, which your body absorbs at a lower rate and loses to interference from phytates, tannins and polyphenols in the same meal. Eating vitamin C alongside iron-rich plants improves uptake substantially. Many fortified cereals and plant milks contain added iron in amounts comparable to meat, but absorption remains the limiting factor on a vegetarian or vegan diet.

FDA daily value: 18 mg

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Showing 5001–5050 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
5001	Celeriac, boiled, drained, with salt	Vegetables and Vegetable Products	0.43 mg	2%	CNF
5002	Candied, maraschino cherries, jar, drained	Sweets	0.43 mg	2%	CNF
5003	Durian, raw or frozen	Fruits and fruit juices	0.43 mg	2%	CNF
5004	Pepper, sweet, red, raw	Vegetables and Vegetable Products	0.43 mg	2%	CNF
5005	Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained	Vegetables and Vegetable Products	0.43 mg	2%	CNF
5006	Celeriac, boiled, drained	Vegetables and Vegetable Products	0.43 mg	2%	CNF
5007	Balsam-pear (bitter gourd, bitter melon), pods, raw	Vegetables and Vegetable Products	0.43 mg	2%	CNF
5008	Boysenberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.43 mg	2%	CNF
5009	Apricot, canned whole no skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.43 mg	2%	CNF
5010	Apple, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	0.43 mg	2%	CNF
5011	Beets, raw	Vegetables and Vegetable Products	0.43 mg	2%	USDA_FF
5012	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.42 mg	2%	USDA_FF
5013	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.42 mg	2%	USDA_FF
5014	Strudel, apple	Baked Products	0.42 mg	2%	USDA_SR
5015	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.42 mg	2%	USDA_SR
5016	Horseradish, prepared	Spices and Herbs	0.42 mg	2%	USDA_SR
5017	Soymilk, original and vanilla, with added calcium, vitamins A and D	Legumes and Legume Products	0.42 mg	2%	USDA_SR
5018	Babyfood, juice, orange and pineapple	Baby Foods	0.42 mg	2%	USDA_SR
5019	BURGER KING, Vanilla Shake	Fast Foods	0.42 mg	2%	USDA_SR
5020	Celery, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5021	Cauliflower, raw	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5022	Corn, sweet, yellow, canned, vacuum pack, no salt added	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5023	Celery, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5024	Corn, sweet, yellow, canned, vacuum pack, regular pack	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5025	Corn, sweet, white, canned, vacuum pack, no salt added	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5026	Corn, sweet, white, canned, vacuum pack, regular pack	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5027	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5028	Cherry juice, tart	Fruits and Fruit Juices	0.42 mg	2%	USDA_SR
5029	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Fruits and Fruit Juices	0.42 mg	2%	USDA_SR
5030	Raspberries, canned, red, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.42 mg	2%	USDA_SR
5031	Tomato and vegetable juice, low sodium	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5032	Plant-based beverage, soy, enriched, all flavours	Beverages	0.42 mg	2%	CNF
5033	Corn, sweet, canned, vacuum pack, niblets, unsalted	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5034	Juice, tomato and vegetable, low sodium	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5035	Horseradish, prepared	Spices and Herbs	0.42 mg	2%	CNF
5036	Grains, rice, brown, long-grain, cooked	Cereals, Grains and Pasta	0.42 mg	2%	CNF
5037	Strudel, apple	Baked Products	0.42 mg	2%	CNF
5038	Celery, boiled, drained, with salt	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5039	Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5040	Corn, sweet, canned, vacuum pack, niblets	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5041	Celery, boiled, drained	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5042	Cauliflower, raw	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5043	Raspberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.42 mg	2%	CNF
5044	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
5045	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
5046	Babyfood, vegetables, mix vegetables junior	Baby Foods	0.41 mg	2%	USDA_SR
5047	Frozen novelties, KLONDIKE, SLIM-A-BEAR, No Sugar Added, Stickless Bar	Sweets	0.41 mg	2%	USDA_SR
5048	Potatoes, microwaved, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5049	Beets, pickled, canned, solids and liquids	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5050	Potatoes, microwaved, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR

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Vegan foods high in Iron

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