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 5601–5650 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
5601	Pineapple, raw	Fruits and fruit juices	0.29 mg	2%	CNF
5602	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
5603	Rhubarb, frozen, uncooked	Fruits and fruit juices	0.29 mg	2%	CNF
5604	Pear, canned halves, juice pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
5605	Peach, canned halves or slices, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
5606	Melon balls, frozen (cantaloupe and honeydew)	Fruits and fruit juices	0.29 mg	2%	CNF
5607	Grape, North American type (slip skin), raw	Fruits and fruit juices	0.29 mg	2%	CNF
5608	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
5609	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
5610	Fig, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
5611	Fig, canned, water pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
5612	Onions, yellow, raw	Vegetables and Vegetable Products	0.28 mg	2%	USDA_FF
5613	Strawberries, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_FF
5614	Strawberries, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_FF
5615	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5616	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5617	Figs, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5618	Figs, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5619	Salad dressing, thousand island dressing, fat-free	Fats and Oils	0.28 mg	2%	USDA_SR
5620	Blueberries, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5621	Squash, winter, hubbard, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
5622	Okra, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
5623	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
5624	Pears, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5625	Nectarines, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5626	Loquats, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5627	Ginger root, pickled, canned, with artificial sweetener	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
5628	Squash, winter, hubbard, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
5629	Okra, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
5630	Plantains, yellow, baked	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5631	Pineapple, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5632	Peaches, spiced, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5633	Toppings, strawberry	Sweets	0.28 mg	2%	USDA_SR
5634	Cucumber, with peel, raw	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
5635	Pineapple, raw, extra sweet variety	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5636	Candies, TWIZZLERS NIBS CHERRY BITS	Sweets	0.28 mg	2%	USDA_SR
5637	Pineapple, canned, juice pack, drained	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
5638	Squash, winter, hubbard, boiled, mashed, with salt	Vegetables and Vegetable Products	0.28 mg	2%	CNF
5639	Okra (gumbo), boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	2%	CNF
5640	Candies, TWIZZLERS NIBS CHERRY BITS	Sweets	0.28 mg	2%	CNF
5641	Pineapple, raw, extra sweet variety	Fruits and fruit juices	0.28 mg	2%	CNF
5642	Pineapple, canned, juice pack, drained	Fruits and fruit juices	0.28 mg	2%	CNF
5643	Salad dressing, thousand island dressing, fat free	Fats and Oils	0.28 mg	2%	CNF
5644	Potato, mashed, homemade, prepared with 2% M.F. milk	Vegetables and Vegetable Products	0.28 mg	2%	CNF
5645	Sweets, topping, strawberry	Sweets	0.28 mg	2%	CNF
5646	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	0.28 mg	2%	CNF
5647	Squash, winter, hubbard, boiled, mashed	Vegetables and Vegetable Products	0.28 mg	2%	CNF
5648	Cucumber, raw	Vegetables and Vegetable Products	0.28 mg	2%	CNF
5649	Okra (gumbo), boiled, drained	Vegetables and Vegetable Products	0.28 mg	2%	CNF
5650	Corn, sweet, canned, brine pack, drained solids	Vegetables and Vegetable Products	0.28 mg	2%	CNF

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Vegan foods high in Iron

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