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 5351–5400 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
5351	Carrots, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
5352	Jams, preserves, marmalades, sweetened with fruit juice	Sweets	0.34 mg	2%	USDA_SR
5353	Plums, canned, purple, juice pack, solids and liquids	Fruits and Fruit Juices	0.34 mg	2%	USDA_SR
5354	Carrots, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
5355	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
5356	Radishes, raw	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
5357	Papaya nectar, canned	Fruits and Fruit Juices	0.34 mg	2%	USDA_SR
5358	Melons, casaba, raw	Fruits and Fruit Juices	0.34 mg	2%	USDA_SR
5359	DENNY'S, coleslaw	Restaurant Foods	0.34 mg	2%	USDA_SR
5360	Candies, NESTLE, 100 GRAND Bar	Sweets	0.34 mg	2%	USDA_SR
5361	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Fruits and Fruit Juices	0.34 mg	2%	USDA_SR
5362	Vegetable oil, flaxseed, contains added sliced flaxseed	Fats and Oils	0.34 mg	2%	CNF
5363	Squash, winter, spaghetti, baked or boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%	CNF
5364	Onion, frozen, whole, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%	CNF
5365	Carrot, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%	CNF
5366	Sports drink, orange flavour, powder	Beverages	0.34 mg	2%	CNF
5367	Candies, bars, 100 Grand	Sweets	0.34 mg	2%	CNF
5368	Squash, winter, spaghetti, baked or boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%	CNF
5369	Radish, raw	Vegetables and Vegetable Products	0.34 mg	2%	CNF
5370	Pepper, sweet, green, raw	Vegetables and Vegetable Products	0.34 mg	2%	CNF
5371	Carrot, boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%	CNF
5372	Onion, frozen, whole, boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%	CNF
5373	Chayote, fruit, raw	Vegetables and Vegetable Products	0.34 mg	2%	CNF
5374	Plum, canned, purple, juice pack, solids and liquid	Fruits and fruit juices	0.34 mg	2%	CNF
5375	Papaya nectar, canned	Fruits and fruit juices	0.34 mg	2%	CNF
5376	Melon, casaba, raw	Fruits and fruit juices	0.34 mg	2%	CNF
5377	Soup, scotch broth, canned, condensed, water added	Soups, Sauces and Gravies	0.34 mg	2%	CNF
5378	Blueberries, raw	Fruits and Fruit Juices	0.34 mg	2%	USDA_FF
5379	Blueberries, raw	Fruits and Fruit Juices	0.34 mg	2%	USDA_FF
5380	Mushroom, king oyster	Vegetables and Vegetable Products	0.34 mg	2%	USDA_FF
5381	Plantains, underripe, raw	Fruits and Fruit Juices	0.33 mg	2%	USDA_FF
5382	Cauliflower, raw	Vegetables and Vegetable Products	0.33 mg	2%	USDA_FF
5383	Shallots, bulb, peeled, root removed, raw	Vegetables and Vegetable Products	0.33 mg	2%	USDA_FF
5384	Oranges, raw, navels	Fruits and Fruit Juices	0.33 mg	2%	USDA_FF
5385	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.33 mg	2%	USDA_FF
5386	Tomatoes, grape, raw	Vegetables and Vegetable Products	0.33 mg	2%	USDA_FF
5387	Sauce, homemade, white, medium	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR
5388	Soy sauce made from hydrolyzed vegetable protein	Legumes and Legume Products	0.33 mg	2%	USDA_SR
5389	Blueberries, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
5390	Babyfood, dinner, mixed vegetable, strained	Baby Foods	0.33 mg	2%	USDA_SR
5391	Salt, table	Spices and Herbs	0.33 mg	2%	USDA_SR
5392	Gooseberries, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
5393	Beverages, KRAFT, coffee, instant, French Vanilla Cafe	Beverages	0.33 mg	2%	USDA_SR
5394	Sauce, barbecue, SWEET BABY RAY'S, original	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR
5395	Apples, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
5396	Soup, vegetable soup, condensed, low sodium, prepared with equal volume water	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR
5397	Soup, tomato bisque, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR
5398	Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior	Baby Foods	0.33 mg	2%	USDA_SR
5399	Babyfood, dessert, peach melba, strained	Baby Foods	0.33 mg	2%	USDA_SR
5400	Arrowroot flour	Cereal Grains and Pasta	0.33 mg	2%	USDA_SR

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Vegan foods high in Iron

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