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 5301–5350 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
5301	Peppers, bell, red, raw	Vegetables and Vegetable Products	0.35 mg	2%	USDA_FF
5302	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Legumes and Legume Products	0.35 mg	2%	USDA_SR
5303	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Legumes and Legume Products	0.35 mg	2%	USDA_SR
5304	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
5305	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
5306	Babyfood, juice, orange and apple and banana	Baby Foods	0.35 mg	2%	USDA_SR
5307	Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained	Baby Foods	0.35 mg	2%	USDA_SR
5308	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
5309	Potatoes, baked, flesh, with salt	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
5310	Potatoes, baked, flesh, without salt	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
5311	Rice flour, white, unenriched	Cereal Grains and Pasta	0.35 mg	2%	USDA_SR
5312	Catsup, low sodium	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
5313	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
5314	Salad dressing, green goddess, regular	Fats and Oils	0.35 mg	2%	USDA_SR
5315	Catsup	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
5316	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
5317	Rambutan, canned, syrup pack	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
5318	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.35 mg	2%	USDA_SR
5319	Naranjilla (lulo) pulp, frozen, unsweetened	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
5320	Applesauce, canned, sweetened, with salt	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
5321	Cherries, sweet, canned, pitted, heavy syrup, drained	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
5322	Babyfood, juice, apple - cherry	Baby Foods	0.35 mg	2%	USDA_SR
5323	Potato, flesh, baked, with salt	Vegetables and Vegetable Products	0.35 mg	2%	CNF
5324	Plant-based beverage, soy, enriched, all flavours, fat free	Beverages	0.35 mg	2%	CNF
5325	Salad dressing, green goddess, regular	Fats and Oils	0.35 mg	2%	CNF
5326	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.35 mg	2%	CNF
5327	Cherry, sweet, canned, heavy syrup, drained	Fruits and fruit juices	0.35 mg	2%	CNF
5328	Rambutan, canned, syrup pack	Fruits and fruit juices	0.35 mg	2%	CNF
5329	Grains, rice flour, white	Cereals, Grains and Pasta	0.35 mg	2%	CNF
5330	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	0.35 mg	2%	CNF
5331	Tomato ketchup (catsup)	Vegetables and Vegetable Products	0.35 mg	2%	CNF
5332	Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt	Vegetables and Vegetable Products	0.35 mg	2%	CNF
5333	Corn, sweet, white, frozen, kernels off cob, boiled, drained	Vegetables and Vegetable Products	0.35 mg	2%	CNF
5334	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.35 mg	2%	CNF
5335	Potato, flesh, baked	Vegetables and Vegetable Products	0.35 mg	2%	CNF
5336	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	0.35 mg	2%	CNF
5337	Cherry, sweet, frozen, sweetened	Fruits and fruit juices	0.35 mg	2%	CNF
5338	Cherry, sweet, canned, extra heavy syrup pack	Fruits and fruit juices	0.35 mg	2%	CNF
5339	Cherry, sweet, canned, heavy syrup pack	Fruits and fruit juices	0.35 mg	2%	CNF
5340	Flour, rice, glutinous	Cereal Grains and Pasta	0.34 mg	2%	USDA_FF
5341	Peaches, yellow, raw	Fruits and Fruit Juices	0.34 mg	2%	USDA_FF
5342	Beverages, drink mix, QUAKER OATS, GATORADE, orange flavor, powder	Beverages	0.34 mg	2%	USDA_SR
5343	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked Products	0.34 mg	2%	USDA_SR
5344	Oil, flaxseed, contains added sliced flaxseed	Fats and Oils	0.34 mg	2%	USDA_SR
5345	Babyfood, juice, mixed fruit	Baby Foods	0.34 mg	2%	USDA_SR
5346	Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
5347	Onions, frozen, whole, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
5348	Peppers, sweet, green, raw	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
5349	Onions, frozen, whole, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
5350	Chayote, fruit, raw	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR

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Vegan foods high in Iron

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