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 5901–5950 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
5901	Salad dressing, mayonnaise, regular	Fats and Oils	0.21 mg	1%	USDA_SR
5902	KFC, Coleslaw	Fast Foods	0.21 mg	1%	USDA_SR
5903	Onions, raw	Vegetables and Vegetable Products	0.21 mg	1%	USDA_SR
5904	Pears, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
5905	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
5906	Blackberries, wild, raw (Alaska Native)	American Indian/Alaska Native Foods	0.21 mg	1%	USDA_SR
5907	Alcoholic beverage, pina colada, prepared-from-recipe	Beverages	0.21 mg	1%	USDA_SR
5908	Kiwifruit, ZESPRI SunGold, raw	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
5909	Rhubarb, frozen, cooked, with sugar	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
5910	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
5911	Melon, banana (Navajo)	American Indian/Alaska Native Foods	0.21 mg	1%	USDA_SR
5912	Babyfood, dessert, jarred, banana graham pie	Babyfoods	0.21 mg	1%	CNF
5913	Babyfood, fruit, jarred, apricot and other fruit	Babyfoods	0.21 mg	1%	CNF
5914	Soup, mushroom barley, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.21 mg	1%	CNF
5915	Sauce, sweet and sour, ready to serve	Soups, Sauces and Gravies	0.21 mg	1%	CNF
5916	Soup, wonton (won ton), restaurant prepared	Soups, Sauces and Gravies	0.21 mg	1%	CNF
5917	Blackberry, wild, raw	Fruits and fruit juices	0.21 mg	1%	CNF
5918	Tea, instant, sweetened, lemon flavour, powder, decaffeinated	Beverages	0.21 mg	1%	CNF
5919	Fast foods, dessert, sundae, strawberry	Fast Foods	0.21 mg	1%	CNF
5920	Tea, instant, sweetened, lemon flavour, powder	Beverages	0.21 mg	1%	CNF
5921	Alcohol, cocktail, pina colada (rum), homemade	Beverages	0.21 mg	1%	CNF
5922	Onion, raw	Vegetables and Vegetable Products	0.21 mg	1%	CNF
5923	Pear, canned halves, water pack, solids and liquid	Fruits and fruit juices	0.21 mg	1%	CNF
5924	Melon, cantaloupe, raw	Fruits and fruit juices	0.21 mg	1%	CNF
5925	Rhubarb, frozen, cooked, added sugar	Fruits and fruit juices	0.21 mg	1%	CNF
5926	Grapefruit, canned, juice pack, solids and liquid	Fruits and fruit juices	0.21 mg	1%	CNF
5927	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid	Fruits and fruit juices	0.21 mg	1%	CNF
5928	Soup, mushroom barley, canned, condensed, water added	Soups, Sauces and Gravies	0.21 mg	1%	CNF
5929	Salad dressing, mayonnaise, commercial, regular	Fats and Oils	0.21 mg	1%	CNF
5930	Mushroom, maitake	Vegetables and Vegetable Products	0.21 mg	1%	USDA_FF
5931	Blackberries, raw	Fruits and Fruit Juices	0.21 mg	1%	USDA_FF
5932	Juice, tart cherry, from concentrate, shelf-stable	Fruits and Fruit Juices	0.20 mg	1%	USDA_FF
5933	Beverages, fruit punch juice drink, frozen concentrate, prepared with water	Beverages	0.20 mg	1%	USDA_SR
5934	Beverages, MOTTS, Apple juice light, fortified with vitamin C	Beverages	0.20 mg	1%	USDA_SR
5935	Beverages, Apple juice drink, light, fortified with vitamin C	Beverages	0.20 mg	1%	USDA_SR
5936	Cranberry-orange relish, canned	Fruits and Fruit Juices	0.20 mg	1%	USDA_SR
5937	Babyfood, potatoes, toddler	Baby Foods	0.20 mg	1%	USDA_SR
5938	Vinegar, cider	Spices and Herbs	0.20 mg	1%	USDA_SR
5939	Grapefruit juice, white, raw	Fruits and Fruit Juices	0.20 mg	1%	USDA_SR
5940	Alcoholic beverages, wine, rose	Beverages	0.20 mg	1%	USDA_SR
5941	Acerola, (west indian cherry), raw	Fruits and Fruit Juices	0.20 mg	1%	USDA_SR
5942	Salad dressing, french, cottonseed, oil, home recipe	Fats and Oils	0.20 mg	1%	USDA_SR
5943	Salad dressing, french, home recipe	Fats and Oils	0.20 mg	1%	USDA_SR
5944	Sandwich spread, with chopped pickle, regular, unspecified oils	Fats and Oils	0.20 mg	1%	USDA_SR
5945	Babyfood, juice, orange and apple	Baby Foods	0.20 mg	1%	USDA_SR
5946	Babyfood, apple-banana juice	Baby Foods	0.20 mg	1%	USDA_SR
5947	Babyfood, peaches, dices, toddler	Baby Foods	0.20 mg	1%	USDA_SR
5948	Babyfood, fruit, guava and papaya with tapioca, strained	Baby Foods	0.20 mg	1%	USDA_SR
5949	Babyfood, pears, dices, toddler	Baby Foods	0.20 mg	1%	USDA_SR
5950	Babyfood, fruit dessert, mango with tapioca	Baby Foods	0.20 mg	1%	USDA_SR

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Vegan foods high in Iron

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