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 5101–5150 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
5101	Mushrooms, portabella, grilled	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5102	Pineapple, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.40 mg	2%	USDA_SR
5103	Alcoholic beverage, wine, light	Beverages	0.40 mg	2%	USDA_SR
5104	Alcoholic beverage, wine, cooking	Beverages	0.40 mg	2%	USDA_SR
5105	Jams and preserves, no sugar (with sodium saccharin), any flavor	Sweets	0.40 mg	2%	USDA_SR
5106	Pickles, cucumber, sour, low sodium	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5107	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5108	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5109	Soybeans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5110	Radishes, oriental, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5111	Mushrooms, brown, italian, or crimini, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5112	Kohlrabi, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5113	Kohlrabi, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5114	Chokecherries, raw, pitted (Shoshone Bannock)	American Indian/Alaska Native Foods	0.40 mg	2%	USDA_SR
5115	Sweet Potato puffs, frozen, unprepared	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5116	Candies, gumdrops, starch jelly pieces	Sweets	0.40 mg	2%	USDA_SR
5117	Salad dressing, french dressing, reduced calorie	Fats and Oils	0.40 mg	2%	USDA_SR
5118	Sweet potato puff, frozen, unprepared	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5119	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5120	Kohlrabi, boiled, drained, with salt	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5121	Chokecherry, raw, pitted	Fruits and fruit juices	0.40 mg	2%	CNF
5122	Salmonberry, raw	Fruits and fruit juices	0.40 mg	2%	CNF
5123	Mushroom, portabella (portobello), grilled	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5124	Cloudberry (bakeapple), native	Fruits and fruit juices	0.40 mg	2%	CNF
5125	Black crowberry (curlewberry), native	Fruits and fruit juices	0.40 mg	2%	CNF
5126	Alcohol, table wine, light	Beverages	0.40 mg	2%	CNF
5127	Alcohol, wine, cooking	Beverages	0.40 mg	2%	CNF
5128	Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour	Sweets	0.40 mg	2%	CNF
5129	Salad dressing, french, calorie-reduced	Fats and Oils	0.40 mg	2%	CNF
5130	Sauce, chili, peppers, hot, chili, immature green, canned	Soups, Sauces and Gravies	0.40 mg	2%	CNF
5131	Salad dressing, italian, fat free	Fats and Oils	0.40 mg	2%	CNF
5132	Non-alcoholic, wine	Beverages	0.40 mg	2%	CNF
5133	Mushroom, brown, Italian (crimini), raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5134	Candied foods, cherries	Sweets	0.40 mg	2%	CNF
5135	Candies, gumdrops (jujubes)	Sweets	0.40 mg	2%	CNF
5136	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5137	Pickles, cucumber, sour, low sodium	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5138	Pickles, cucumber, sour	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5139	Waxgourd (Chinese preserving melon), raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5140	Squash, summer, scallop, raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5141	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5142	Radish, oriental (daikon), raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5143	Kohlrabi, boiled, drained	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5144	Kohlrabi, raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5145	Cabbage, savoy, raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5146	Pineapple, canned, water pack, solids and liquid	Fruits and fruit juices	0.40 mg	2%	CNF
5147	Pineapple, frozen chunks, sweetened	Fruits and fruit juices	0.40 mg	2%	CNF
5148	Grapefruit, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.40 mg	2%	CNF
5149	Soup, minestrone, dehydrated, water added	Soups, Sauces and Gravies	0.40 mg	2%	CNF
5150	Sauce, salsa, ready-to-serve	Soups, Sauces and Gravies	0.40 mg	2%	CNF

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Vegan foods high in Iron

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