Vegan foods high in Iron (Canadian (CNF))

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 751–800 of 2,883 foods

#	Food	Category	Per 100 g	% DV
751	Cookie, oatmeal, homemade, without raisins	Baked Products	2.70 mg	15%
752	Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery	Breakfast cereals	2.70 mg	15%
753	Pasta, Japanese noodles, soba, dry	Cereals, Grains and Pasta	2.70 mg	15%
754	Candies, dark chocolate coated coffee beans	Sweets	2.70 mg	15%
755	Soybean, fermented products, tempeh (tempe)	Legumes and Legume Products	2.70 mg	15%
756	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	2.69 mg	15%
757	Muffin, wheat bran, dry mix, prepared	Baked Products	2.69 mg	15%
758	Bread, Irish soda, homemade	Baked Products	2.69 mg	15%
759	Soup, pea, green or split, dehydrated	Soups, Sauces and Gravies	2.69 mg	15%
760	Fast foods, dessert, cookies, chocolate chip	Fast Foods	2.68 mg	15%
761	Tomato, sun-dried, packed in oil, drained	Vegetables and Vegetable Products	2.68 mg	15%
762	Grains, barley flour	Cereals, Grains and Pasta	2.68 mg	15%
763	Bread, whole wheat, commercial, toasted	Baked Products	2.68 mg	15%
764	Grains, rye	Cereals, Grains and Pasta	2.67 mg	15%
765	Snacks, popcorn, air-popped, white popcorn	Snacks	2.66 mg	15%
766	Apricot, dried, sulphured, uncooked	Fruits and fruit juices	2.66 mg	15%
767	English muffin, whole wheat, toasted	Baked Products	2.66 mg	15%
768	Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving	Baked Products	2.65 mg	15%
769	Nuts, macadamia, dry roasted, salted	Nuts and Seeds	2.65 mg	15%
770	Nuts, macadamia, dry roasted, unsalted	Nuts and Seeds	2.65 mg	15%
771	Bread, oat (includes oatmeal and oat bran), commercial, toasted	Baked Products	2.65 mg	15%
772	Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked	Baked Products	2.65 mg	15%
773	Cookie, oatmeal, homemade, with raisins	Baked Products	2.65 mg	15%
774	Beans, yardlong, mature seeds, boiled	Legumes and Legume Products	2.64 mg	15%
775	Snacks, trail mix, tropical	Snacks	2.64 mg	15%
776	Beans, yardlong, mature seeds, boiled, salted	Legumes and Legume Products	2.64 mg	15%
777	Cracker, wheat	Baked Products	2.64 mg	15%
778	Tortilla, ready-to-bake / fry, whole-wheat	Baked Products	2.63 mg	15%
779	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	2.63 mg	15%
780	Bread, pita, white	Baked Products	2.62 mg	15%
781	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	2.61 mg	14%
782	Corn, dried, yellow	Vegetables and Vegetable Products	2.61 mg	14%
783	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	2.61 mg	14%
784	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	2.61 mg	14%
785	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	2.60 mg	14%
786	Cereal, ready to eat, Muesli: supreme, Jordans	Breakfast cereals	2.60 mg	14%
787	Cereal, ready to eat, Oaty Bites, Nature's Path	Breakfast cereals	2.60 mg	14%
788	Pie crust, cookie-type, graham cracker, ready-to-serve	Baked Products	2.60 mg	14%
789	Pie crust, standard type, frozen, ready-to-bake	Baked Products	2.60 mg	14%
790	Puff pastry, frozen, ready-to-bake, baked	Baked Products	2.60 mg	14%
791	Raisin, seeded	Fruits and fruit juices	2.59 mg	14%
792	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	2.59 mg	14%
793	Cracker, multigrain	Baked Products	2.59 mg	14%
794	Soup, split pea, ready-to-serve	Soups, Sauces and Gravies	2.59 mg	14%
795	Sweet potato, flour	Vegetables and Vegetable Products	2.58 mg	14%
796	Cookie, oatmeal (with or without raisins), commercial	Baked Products	2.58 mg	14%
797	Beet greens, raw	Vegetables and Vegetable Products	2.57 mg	14%
798	Pie crust, standard type, homemade, unbaked	Baked Products	2.57 mg	14%
799	Grains, triticale	Cereals, Grains and Pasta	2.57 mg	14%
800	Nuts, mixed nuts, oil roasted without peanuts, salted	Nuts and Seeds	2.57 mg	14%

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Vegan foods high in Iron (Canadian (CNF))

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