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 5051–5100 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
5051	Cauliflower, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5052	Taro, shoots, cooked, with salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5053	Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5054	Taro shoots, cooked, without salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5055	Lettuce, iceberg (includes crisphead types), raw	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5056	Mushrooms, shiitake, raw	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5057	Corn, sweet, white, frozen, kernels cut off cob, unprepared	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5058	Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5059	Cauliflower, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5060	Prunes, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
5061	Strawberries, raw	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
5062	Plums, dried (prunes), stewed, without added sugar	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
5063	Candies, fudge, vanilla with nuts	Sweets	0.41 mg	2%	USDA_SR
5064	Mushroom, shiitake, raw	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5065	Taro shoots, cooked, with salt	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5066	Potato, flesh, cooked in skin, microwaved, with salt	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5067	Cauliflower, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5068	Candies, fudge, vanilla, with nuts, homemade	Sweets	0.41 mg	2%	CNF
5069	Corn, sweet, white, frozen, kernels off cob, unprepared	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5070	Beets, pickled, canned, solids and liquid	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5071	Potato, flesh, cooked in skin, microwaved	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5072	Lettuce, iceberg	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5073	Taro shoots, cooked	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5074	Cauliflower, frozen, boiled, drained	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5075	Strawberry, raw	Fruits and fruit juices	0.41 mg	2%	CNF
5076	Prune, dried, cooked, no added sugar	Fruits and fruit juices	0.41 mg	2%	CNF
5077	Prune, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.41 mg	2%	CNF
5078	Grapefruit, canned, waterpack, solids and liquid	Fruits and fruit juices	0.41 mg	2%	CNF
5079	Lettuce, leaf, red, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_FF
5080	Radicchio, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_FF
5081	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Legumes and Legume Products	0.40 mg	2%	USDA_SR
5082	Beverages, Wine, non-alcoholic	Beverages	0.40 mg	2%	USDA_SR
5083	Soup, chunky vegetable, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	0.40 mg	2%	USDA_SR
5084	Salad dressing, italian dressing, fat-free	Fats and Oils	0.40 mg	2%	USDA_SR
5085	Grapefruit, sections, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.40 mg	2%	USDA_SR
5086	Babyfood, green beans, dices, toddler	Baby Foods	0.40 mg	2%	USDA_SR
5087	Sauce, chili, peppers, hot, immature green, canned	Soups, Sauces, and Gravies	0.40 mg	2%	USDA_SR
5088	Babyfood, prunes, without vitamin c, strained	Baby Foods	0.40 mg	2%	USDA_SR
5089	Soup, mushroom barley, canned, condensed	Soups, Sauces, and Gravies	0.40 mg	2%	USDA_SR
5090	Babyfood, fruit, apple and blueberry, junior	Baby Foods	0.40 mg	2%	USDA_SR
5091	Cabbage, savoy, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5092	Waxgourd, (chinese preserving melon), raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5093	Pineapple, frozen, chunks, sweetened	Fruits and Fruit Juices	0.40 mg	2%	USDA_SR
5094	Babyfood, vegetable and brown rice, strained	Baby Foods	0.40 mg	2%	USDA_SR
5095	Cranberry, low bush or lingenberry, raw (Alaska Native)	American Indian/Alaska Native Foods	0.40 mg	2%	USDA_SR
5096	Pickles, cucumber, sour	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5097	Mushrooms, portabella, exposed to ultraviolet light, grilled	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5098	Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5099	Kohlrabi, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5100	Squash, summer, scallop, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR

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Vegan foods high in Iron

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