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 5151–5200 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
5151	Soup, mushroom barley, canned, condensed	Soups, Sauces and Gravies	0.40 mg	2%	CNF
5152	Sweet potatoes, orange flesh, without skin, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_FF
5153	Potatoes, red, without skin, raw	Vegetables and Vegetable Products	0.39 mg	2%	USDA_FF
5154	Beverages, cocoa mix, with aspartame, powder, prepared with water	Beverages	0.39 mg	2%	USDA_SR
5155	Blueberries, frozen, sweetened	Fruits and Fruit Juices	0.39 mg	2%	USDA_SR
5156	Apricots, canned, light syrup pack, with skin, solids and liquids	Fruits and Fruit Juices	0.39 mg	2%	USDA_SR
5157	Babyfood, vegetables, carrots, junior	Baby Foods	0.39 mg	2%	USDA_SR
5158	Beverages, Whiskey sour mix, powder	Beverages	0.39 mg	2%	USDA_SR
5159	Babyfood, vegetables, sweet potatoes, junior	Baby Foods	0.39 mg	2%	USDA_SR
5160	Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.39 mg	2%	USDA_SR
5161	Apricots, raw	Fruits and Fruit Juices	0.39 mg	2%	USDA_SR
5162	Babyfood, juice, apple and grape	Baby Foods	0.39 mg	2%	USDA_SR
5163	Tomato juice, canned, without salt added	Vegetables and Vegetable Products	0.39 mg	2%	USDA_SR
5164	Tomato juice, canned, with salt added	Vegetables and Vegetable Products	0.39 mg	2%	USDA_SR
5165	Rice, white, steamed, Chinese restaurant	Cereal Grains and Pasta	0.39 mg	2%	USDA_SR
5166	Corn, yellow, whole kernel, frozen, microwaved	Vegetables and Vegetable Products	0.39 mg	2%	USDA_SR
5167	Pineapple, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.39 mg	2%	USDA_SR
5168	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Fruits and Fruit Juices	0.39 mg	2%	USDA_SR
5169	Salad, garden, with Italian dressing, homemade	Mixed Dishes	0.39 mg	2%	CNF
5170	Grains, rice, white, steamed, Chinese restaurant	Cereals, Grains and Pasta	0.39 mg	2%	CNF
5171	Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved	Vegetables and Vegetable Products	0.39 mg	2%	CNF
5172	Juice, tomato, canned, no salt added	Vegetables and Vegetable Products	0.39 mg	2%	CNF
5173	Jam type spread, Double Fruit, apricot	Sweets	0.39 mg	2%	CNF
5174	Hot chocolate, with aspartame, mix, powder, prepared with water	Beverages	0.39 mg	2%	CNF
5175	Alcohol, cocktail, whisky sour mix, powder	Beverages	0.39 mg	2%	CNF
5176	Juice, tomato, canned	Vegetables and Vegetable Products	0.39 mg	2%	CNF
5177	Pineapple, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.39 mg	2%	CNF
5178	Blueberry, frozen, sweetened	Fruits and fruit juices	0.39 mg	2%	CNF
5179	Apricot, canned halves with skin, light syrup pack, solids and liquid	Fruits and fruit juices	0.39 mg	2%	CNF
5180	Apricot, raw	Fruits and fruit juices	0.39 mg	2%	CNF
5181	Corn, sweet, yellow and white kernels, fresh, raw	Vegetables and Vegetable Products	0.39 mg	2%	USDA_FF
5182	Potatoes, russet, without skin, raw	Vegetables and Vegetable Products	0.38 mg	2%	USDA_FF
5183	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.38 mg	2%	USDA_FF
5184	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.38 mg	2%	USDA_FF
5185	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Baked Products	0.38 mg	2%	USDA_SR
5186	Soup, minestrone, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.38 mg	2%	USDA_SR
5187	Sauce, peanut, made from coconut, water, sugar, peanuts	Soups, Sauces, and Gravies	0.38 mg	2%	USDA_SR
5188	Babyfood, juice, orange and apricot	Baby Foods	0.38 mg	2%	USDA_SR
5189	Frozen novelties, KLONDIKE, SLIM-A-BEAR Vanilla Sandwich	Sweets	0.38 mg	2%	USDA_SR
5190	Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
5191	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
5192	Potatoes, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
5193	Cabbage, savoy, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
5194	Pineapple, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.38 mg	2%	USDA_SR
5195	Pineapple, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.38 mg	2%	USDA_SR
5196	Couscous, cooked	Cereal Grains and Pasta	0.38 mg	2%	USDA_SR
5197	Corn, sweet, white, canned, cream style, no salt added	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
5198	Corn, sweet, yellow, canned, cream style, no salt added	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
5199	Corn, sweet, yellow, canned, cream style, regular pack	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR
5200	Cabbage, savoy, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%	USDA_SR

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Vegan foods high in Iron

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