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 6251–6300 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
6251	Puddings, banana, dry mix, instant	Sweets	0.12 mg	1%	USDA_SR
6252	Puddings, tapioca, dry mix	Sweets	0.12 mg	1%	USDA_SR
6253	Puddings, banana, dry mix, instant, with added oil	Sweets	0.12 mg	1%	USDA_SR
6254	Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.12 mg	1%	USDA_SR
6255	Apple juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	0.12 mg	1%	USDA_SR
6256	Salad Dressing, mayonnaise-like, fat-free	Fats and Oils	0.12 mg	1%	USDA_SR
6257	Apple, Gala, raw, with skin	Fruits and fruit juices	0.12 mg	1%	CNF
6258	Salad dressing, mayonnaise and mayonnaise type, fat free	Fats and Oils	0.12 mg	1%	CNF
6259	Sweets, topping, pineapple	Sweets	0.12 mg	1%	CNF
6260	Dessert, pudding, banana, dry mix, instant, unprepared	Sweets	0.12 mg	1%	CNF
6261	Dessert, pudding, tapioca, dry mix, unprepared	Sweets	0.12 mg	1%	CNF
6262	Alcohol, rum (40% alcohol by volume)	Beverages	0.12 mg	1%	CNF
6263	Apple juice, canned or bottled, added vitamin C	Fruits and fruit juices	0.12 mg	1%	CNF
6264	Applesauce, canned, sweetened	Fruits and fruit juices	0.12 mg	1%	CNF
6265	Apple, raw, with skin	Fruits and fruit juices	0.12 mg	1%	CNF
6266	Lemon juice, frozen	Fruits and fruit juices	0.12 mg	1%	CNF
6267	Grapefruit, pink or red, florida, raw	Fruits and fruit juices	0.12 mg	1%	CNF
6268	Apple juice, canned or bottled, without added vitamin C	Fruits and fruit juices	0.12 mg	1%	CNF
6269	Salad dressing, mayonnaise type, commercial, regular	Fats and Oils	0.12 mg	1%	CNF
6270	Vanilla extract	Spices and Herbs	0.12 mg	1%	CNF
6271	Grape juice, white, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.12 mg	1%	USDA_FF
6272	Peppers, poblano, seeded, raw	Vegetables and Vegetable Products	0.12 mg	1%	USDA_FF
6273	Beverages, shake, fast food, strawberry	Beverages	0.11 mg	1%	USDA_SR
6274	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine	Beverages	0.11 mg	1%	USDA_SR
6275	Beverages, carbonated, cola, fast-food cola	Beverages	0.11 mg	1%	USDA_SR
6276	Beverages, Whiskey sour mix, bottled	Beverages	0.11 mg	1%	USDA_SR
6277	Whiskey sour mix, bottled, with added potassium and sodium	Beverages	0.11 mg	1%	USDA_SR
6278	Beverages, carbonated, SPRITE, lemon-lime, without caffeine	Beverages	0.11 mg	1%	USDA_SR
6279	Babyfood, dessert, dutch apple, junior	Baby Foods	0.11 mg	1%	USDA_SR
6280	Babyfood, juice, orange and banana	Baby Foods	0.11 mg	1%	USDA_SR
6281	Syrup, maple, Canadian	Sweets	0.11 mg	1%	USDA_SR
6282	Syrups, maple	Sweets	0.11 mg	1%	USDA_SR
6283	Puddings, tapioca, ready-to-eat	Sweets	0.11 mg	1%	USDA_SR
6284	Beverages, Orange juice drink	Beverages	0.11 mg	1%	USDA_SR
6285	Puddings, tapioca, ready-to-eat, fat free	Sweets	0.11 mg	1%	USDA_SR
6286	Puddings, rice, ready-to-eat	Sweets	0.11 mg	1%	USDA_SR
6287	Seeds, sisymbrium sp. seeds, whole, dried	Nut and Seed Products	0.11 mg	1%	USDA_SR
6288	Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.11 mg	1%	USDA_SR
6289	Juice, apple and grape blend, with added ascorbic acid	Fruits and Fruit Juices	0.11 mg	1%	USDA_SR
6290	Sweeteners, tabletop, fructose, liquid	Sweets	0.11 mg	1%	USDA_SR
6291	Pummelo, raw	Fruits and Fruit Juices	0.11 mg	1%	USDA_SR
6292	Plant-based beverage, coconut, unenriched, unsweetened	Beverages	0.11 mg	1%	CNF
6293	Plant-based beverage, cashew, enriched, unsweetened	Beverages	0.11 mg	1%	CNF
6294	Plant-based beverage, coconut, enriched, unsweetened	Beverages	0.11 mg	1%	CNF
6295	Apple, Red Delicious, raw, with skin	Fruits and fruit juices	0.11 mg	1%	CNF
6296	Juice, apple and grape, with added vitamin C	Fruits and fruit juices	0.11 mg	1%	CNF
6297	Juice drink, orange	Beverages	0.11 mg	1%	CNF
6298	Sweets, sugars, fructose, liquid	Sweets	0.11 mg	1%	CNF
6299	Dessert, pudding, tapioca, ready-to-eat, fat free	Sweets	0.11 mg	1%	CNF
6300	Hot chocolate with marshmallows, mix, powder, prepared with water	Beverages	0.11 mg	1%	CNF

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Vegan foods high in Iron

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