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 5501–5550 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
5501	Apricots, canned, juice pack, with skin, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
5502	SILK Nog, soymilk	Legumes and Legume Products	0.30 mg	2%	USDA_SR
5503	Cranberry juice cocktail, frozen concentrate	Beverages	0.30 mg	2%	USDA_SR
5504	Salad dressing, ranch dressing, regular	Fats and Oils	0.30 mg	2%	USDA_SR
5505	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
5506	Pie, blueberry, commercially prepared	Baked Products	0.30 mg	2%	USDA_SR
5507	Babyfood, fruit, bananas with tapioca, junior	Baby Foods	0.30 mg	2%	USDA_SR
5508	Babyfood, fruit, apricot with tapioca, strained	Baby Foods	0.30 mg	2%	USDA_SR
5509	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
5510	Babyfood, juice, fruit punch, with calcium	Baby Foods	0.30 mg	2%	USDA_SR
5511	Babyfood, dessert, peach melba, junior	Baby Foods	0.30 mg	2%	USDA_SR
5512	Babyfood, fruit, bananas with apples and pears, strained	Baby Foods	0.30 mg	2%	USDA_SR
5513	Babyfood, fruit, applesauce and cherries, junior	Baby Foods	0.30 mg	2%	USDA_SR
5514	Babyfood, fruit, applesauce and cherries, strained	Baby Foods	0.30 mg	2%	USDA_SR
5515	Turnips, raw	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
5516	Onions, frozen, chopped, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
5517	Carrots, raw	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
5518	Frozen novelties, juice type, POPSICLE SCRIBBLERS	Sweets	0.30 mg	2%	USDA_SR
5519	Onions, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
5520	Peppers, sweet, green, sauteed	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
5521	Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
5522	Peaches, canned, extra light syrup, solids and liquids (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
5523	Babyfood, fruit, tutti frutti, junior	Baby Foods	0.30 mg	2%	USDA_SR
5524	Babyfood, dessert, banana pudding, strained	Baby Foods	0.30 mg	2%	USDA_SR
5525	Huckleberries, raw (Alaska Native)	American Indian/Alaska Native Foods	0.30 mg	2%	USDA_SR
5526	Mushrooms, maitake, raw	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
5527	Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
5528	Pomegranates, raw	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
5529	Mangosteen, canned, syrup pack	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
5530	Babyfood, juice, apple-sweet potato	Baby Foods	0.30 mg	2%	USDA_SR
5531	Restaurant, family style, coleslaw	Restaurant Foods	0.30 mg	2%	USDA_SR
5532	Plantains, green, boiled	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
5533	Babyfood, grape juice, no sugar, canned	Baby Foods	0.30 mg	2%	USDA_SR
5534	Candies, hard	Sweets	0.30 mg	2%	USDA_SR
5535	Apricots, canned, heavy syrup, drained	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
5536	Prickly pears, raw	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
5537	Babyfood, banana no tapioca, strained	Baby Foods	0.30 mg	2%	USDA_SR
5538	Babyfood, dessert, jarred, blueberry, all stages	Babyfoods	0.30 mg	2%	CNF
5539	Plant-based beverage, almond, enriched, sweetened, vanilla flavoured	Beverages	0.30 mg	2%	CNF
5540	Onion, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%	CNF
5541	Huckleberries, raw	Fruits and fruit juices	0.30 mg	2%	CNF
5542	Drink, fruit punch, frozen concentrate	Beverages	0.30 mg	2%	CNF
5543	Cabbage, napa, raw	Vegetables and Vegetable Products	0.30 mg	2%	CNF
5544	Mushroom, Maitake, raw	Vegetables and Vegetable Products	0.30 mg	2%	CNF
5545	Pepper, sweet, green, sauteed	Vegetables and Vegetable Products	0.30 mg	2%	CNF
5546	Apricot, canned, heavy syrup, drained	Fruits and fruit juices	0.30 mg	2%	CNF
5547	Salad dressing, ranch dressing, commercial, regular	Fats and Oils	0.30 mg	2%	CNF
5548	Mangosteen, canned, syrup pack	Fruits and fruit juices	0.30 mg	2%	CNF
5549	Dessert, frozen yogourt, vanilla, soft-serve	Sweets	0.30 mg	2%	CNF
5550	Candies, hard	Sweets	0.30 mg	2%	CNF

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Vegan foods high in Iron

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