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

Selling a product with iron? Generate a print-ready nutrition label from your recipe.

Showing 5251–5300 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
5251	Tangerine (mandarin), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.37 mg	2%	CNF
5252	Fig, raw	Fruits and fruit juices	0.37 mg	2%	CNF
5253	Peach, frozen sliced, sweetened	Fruits and fruit juices	0.37 mg	2%	CNF
5254	Soup, pea, green or split, dehydrated, water added	Soups, Sauces and Gravies	0.37 mg	2%	CNF
5255	Soy milk, sweetened, plain, refrigerated	Legumes and Legume Products	0.37 mg	2%	USDA_FF
5256	Peppers, bell, orange, raw	Vegetables and Vegetable Products	0.37 mg	2%	USDA_FF
5257	Grapes, red or green (European type, such as Thompson seedless), raw	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
5258	Grapefruit juice, white, canned, sweetened	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
5259	Cherries, sweet, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
5260	Cherries, sweet, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
5261	Crabapples, raw	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
5262	Cherries, sweet, raw	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
5263	Squash, summer, all varieties, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
5264	Drumstick pods, raw	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
5265	Beets, harvard, canned, solids and liquids	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
5266	Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
5267	Squash, summer, all varieties, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
5268	Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
5269	Peaches, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
5270	Passion-fruit juice, yellow, raw	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
5271	Puddings, vanilla, ready-to-eat, fat free	Sweets	0.36 mg	2%	USDA_SR
5272	Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
5273	Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
5274	Gourd, dishcloth (towelgourd), raw	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
5275	Guanabana nectar, canned	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
5276	Mango nectar, canned	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
5277	Babyfood, vegetables, jarred, sweet potato, all stages	Babyfoods	0.36 mg	2%	CNF
5278	Soup, tomato and red pepper, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.36 mg	2%	CNF
5279	Squash, summer, all varieties, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%	CNF
5280	Gourd, dishcloth (towelgourd), boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%	CNF
5281	Corn, sweet, canned, brine pack, solids and liquid, unsalted	Vegetables and Vegetable Products	0.36 mg	2%	CNF
5282	Mango, nectar, canned	Fruits and fruit juices	0.36 mg	2%	CNF
5283	Dessert, pudding, vanilla, ready-to-eat, fat free	Sweets	0.36 mg	2%	CNF
5284	Coffee, instant, with sugar, French flavour, powder	Beverages	0.36 mg	2%	CNF
5285	Beets, harvard, canned, solids and liquid	Vegetables and Vegetable Products	0.36 mg	2%	CNF
5286	Squash, summer, all varieties, boiled, drained	Vegetables and Vegetable Products	0.36 mg	2%	CNF
5287	Drumstick (horseradish-tree), pods, raw	Vegetables and Vegetable Products	0.36 mg	2%	CNF
5288	Gourd, dishcloth (towelgourd), boiled, drained	Vegetables and Vegetable Products	0.36 mg	2%	CNF
5289	Gourd, dishcloth (towelgourd), raw	Vegetables and Vegetable Products	0.36 mg	2%	CNF
5290	Corn, sweet, canned, brine pack, solids and liquid	Vegetables and Vegetable Products	0.36 mg	2%	CNF
5291	Peach, canned halves or slices, light syrup pack, solids and liquid	Fruits and fruit juices	0.36 mg	2%	CNF
5292	Grape juice, frozen concentrate, sugar and vitamin C added, undiluted	Fruits and fruit juices	0.36 mg	2%	CNF
5293	Grape, red or green (European type, such as Thompson seedless), adherent skin, raw	Fruits and fruit juices	0.36 mg	2%	CNF
5294	Cherry, sweet, canned, light syrup pack	Fruits and fruit juices	0.36 mg	2%	CNF
5295	Passion fruit juice, yellow, raw	Fruits and fruit juices	0.36 mg	2%	CNF
5296	Grapefruit juice, canned, sweetened	Fruits and fruit juices	0.36 mg	2%	CNF
5297	Crabapple, raw	Fruits and fruit juices	0.36 mg	2%	CNF
5298	Cherry, sweet, canned, water pack, solids and liquid	Fruits and fruit juices	0.36 mg	2%	CNF
5299	Cherry, sweet, raw	Fruits and fruit juices	0.36 mg	2%	CNF
5300	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	0.36 mg	2%	USDA_FF

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegan foods high in Iron

Turn these foods into a print-ready nutrition label.