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 5551–5600 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
5551	Juice, cocktail, cranberry, vitamin C added, frozen concentrate	Beverages	0.30 mg	2%	CNF
5552	Turnip, raw	Vegetables and Vegetable Products	0.30 mg	2%	CNF
5553	Carrot, raw	Vegetables and Vegetable Products	0.30 mg	2%	CNF
5554	Onion, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	0.30 mg	2%	CNF
5555	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	0.30 mg	2%	CNF
5556	Prickly pear, raw	Fruits and fruit juices	0.30 mg	2%	CNF
5557	Pomegranate, raw	Fruits and fruit juices	0.30 mg	2%	CNF
5558	Peach, canned halves or slices, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
5559	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
5560	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
5561	Cherimoya, raw	Fruits and fruit juices	0.30 mg	2%	CNF
5562	Apricot, canned halves with skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
5563	Apricot, canned halves with skin, extra light syrup, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
5564	Apricot, canned halves with skin, juice pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
5565	Tomato juice, with added ingredients, from concentrate, shelf stable	Vegetables and Vegetable Products	0.30 mg	2%	USDA_FF
5566	Grapes, american type (slip skin), raw	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5567	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5568	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5569	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5570	Figs, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5571	Figs, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5572	Soup, tomato, canned, prepared with equal volume water, commercial	Soups, Sauces, and Gravies	0.29 mg	2%	USDA_SR
5573	Salad dressing, caesar, fat-free	Fats and Oils	0.29 mg	2%	USDA_SR
5574	Vegetable juice cocktail, low sodium, canned	Vegetables and Vegetable Products	0.29 mg	2%	USDA_SR
5575	Nuts, ginkgo nuts, canned	Nut and Seed Products	0.29 mg	2%	USDA_SR
5576	Nuts, coconut water (liquid from coconuts)	Nut and Seed Products	0.29 mg	2%	USDA_SR
5577	Pears, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5578	Papaya, canned, heavy syrup, drained	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5579	Melon balls, frozen	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5580	CRACKER BARREL, coleslaw	Restaurant Foods	0.29 mg	2%	USDA_SR
5581	Pineapple, raw, all varieties	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5582	Peaches, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5583	Pie fillings, apple, canned	Sweets	0.29 mg	2%	USDA_SR
5584	Jackfruit, canned, syrup pack	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5585	Fruit cocktail, canned, heavy syrup, drained	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5586	Rhubarb, frozen, uncooked	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
5587	Beans, baked, canned, no salt added	Legumes and Legume Products	0.29 mg	2%	USDA_SR
5588	Restaurant, Latino, Arroz con grandules (rice and pigeonpeas)	Restaurant Foods	0.29 mg	2%	USDA_SR
5589	Vegetable juice cocktail, canned, low sodium	Vegetables and Vegetable Products	0.29 mg	2%	CNF
5590	Soup, tomato, ready-to-serve	Soups, Sauces and Gravies	0.29 mg	2%	CNF
5591	Salad dressing, caesar, fat free	Fats and Oils	0.29 mg	2%	CNF
5592	Papaya, canned, heavy syrup pack, drained	Fruits and fruit juices	0.29 mg	2%	CNF
5593	Kiwi fruit, gold, raw	Fruits and fruit juices	0.29 mg	2%	CNF
5594	Grains, tapioca, pearl, cooked	Cereals, Grains and Pasta	0.29 mg	2%	CNF
5595	Beans, baked, canned, no salt added	Legumes and Legume Products	0.29 mg	2%	CNF
5596	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained	Fruits and fruit juices	0.29 mg	2%	CNF
5597	Jackfruit, canned, syrup pack	Fruits and fruit juices	0.29 mg	2%	CNF
5598	Sweets, pie fillings, canned apple	Sweets	0.29 mg	2%	CNF
5599	Nuts, ginkgo nuts, canned	Nuts and Seeds	0.29 mg	2%	CNF
5600	Nuts, coconut water (liquid from coconut)	Nuts and Seeds	0.29 mg	2%	CNF

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Vegan foods high in Iron

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