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 5651–5700 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
5651	Pineapple, canned, juice pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
5652	Pear, canned halves, light syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
5653	Blueberry, raw	Fruits and fruit juices	0.28 mg	2%	CNF
5654	Peach, spiced, canned whole, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
5655	Nectarine, raw	Fruits and fruit juices	0.28 mg	2%	CNF
5656	Loquat, raw	Fruits and fruit juices	0.28 mg	2%	CNF
5657	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
5658	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
5659	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
5660	Fig, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
5661	Fig, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
5662	Alcoholic beverage, wine, table, white	Beverages	0.27 mg	2%	USDA_SR
5663	Alcoholic beverage, wine, table, white, Chardonnay	Beverages	0.27 mg	2%	USDA_SR
5664	Cherimoya, raw	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
5665	McDONALD'S, McFLURRY with M&M'S CANDIES	Fast Foods	0.27 mg	2%	USDA_SR
5666	Beverages, pineapple and orange juice drink, canned	Beverages	0.27 mg	2%	USDA_SR
5667	Babyfood, fruit, apricot with tapioca, junior	Baby Foods	0.27 mg	2%	USDA_SR
5668	Potatoes, mashed, home-prepared, whole milk added	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
5669	Tomatoes, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
5670	Onions, yellow, sauteed	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
5671	Cassava, raw	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
5672	Peaches, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
5673	Potatoes, mashed, ready-to-eat	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
5674	Corn, sweet, white, canned, whole kernel, drained solids	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
5675	Corn, sweet, yellow, canned, whole kernel, drained solids	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
5676	Peaches, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
5677	Tangerines, (mandarin oranges), canned, juice pack	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
5678	Tangerines, (mandarin oranges), canned, juice pack, drained	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
5679	Peaches, canned, heavy syrup, drained	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
5680	Mayonnaise, made with tofu	Fats and Oils	0.27 mg	2%	USDA_SR
5681	Babyfood, fruit, jarred, banana, all stages	Babyfoods	0.27 mg	2%	CNF
5682	Soup, vegetable, homemade	Soups, Sauces and Gravies	0.27 mg	2%	CNF
5683	Onion, yellow, sauteed	Vegetables and Vegetable Products	0.27 mg	2%	CNF
5684	Salad dressing, mayonnaise, made with tofu	Fats and Oils	0.27 mg	2%	CNF
5685	Orange-strawberry-banana juice	Fruits and fruit juices	0.27 mg	2%	CNF
5686	Tangerine, (mandarin), canned, juice pack, drained	Fruits and fruit juices	0.27 mg	2%	CNF
5687	Peach, canned, heavy syrup, drained	Fruits and fruit juices	0.27 mg	2%	CNF
5688	Cake mix, angel food, dry, unprepared	Baked Products	0.27 mg	2%	CNF
5689	Alcohol, wine cooler	Beverages	0.27 mg	2%	CNF
5690	Juice drink, pineapple and orange, vitamin C added, canned	Beverages	0.27 mg	2%	CNF
5691	Alcohol, table wine, white (11.5% alcohol by volume)	Beverages	0.27 mg	2%	CNF
5692	Tomato, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.27 mg	2%	CNF
5693	Potato, mashed, homemade, prepared with whole milk	Vegetables and Vegetable Products	0.27 mg	2%	CNF
5694	Cassava (manioc), raw	Vegetables and Vegetable Products	0.27 mg	2%	CNF
5695	Tangerine (mandarin), canned, juice pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%	CNF
5696	Peach, canned halves or slices, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%	CNF
5697	Peach, canned halves or slices, juice pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%	CNF
5698	Soup, onion, canned, condensed, water added	Soups, Sauces and Gravies	0.27 mg	2%	CNF
5699	Lettuce, romaine, green, raw	Vegetables and Vegetable Products	0.27 mg	1%	USDA_FF
5700	Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate	Beverages	0.26 mg	1%	USDA_SR

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Vegan foods high in Iron

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