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 801–850 of 2,883 foods

#	Food	Category	Per 100 g	% DV
801	Grains, triticale	Cereals, Grains and Pasta	2.57 mg	14%
802	Nuts, mixed nuts, oil roasted without peanuts, salted	Nuts and Seeds	2.57 mg	14%
803	Nuts, mixed nuts, oil roasted without peanuts	Nuts and Seeds	2.57 mg	14%
804	Puff pastry, frozen, ready-to-bake	Baked Products	2.56 mg	14%
805	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.55 mg	14%
806	Granola bar, crunchy, fruit and/or nut	Baked Products	2.55 mg	14%
807	Granola bar, crunchy, plain	Baked Products	2.55 mg	14%
808	Peanuts, Virginia, raw	Legumes and Legume Products	2.55 mg	14%
809	Dessert, rennin, chocolate, dry mix, unprepared	Sweets	2.55 mg	14%
810	Fast foods, Miniature cinnamon rolls	Fast Foods	2.55 mg	14%
811	Fast foods, side dish, hush puppies	Fast Foods	2.55 mg	14%
812	Snacks, corn-based, extruded, cones, plain	Snacks	2.54 mg	14%
813	Snacks, pretzels, hard, chocolate coated	Snacks	2.54 mg	14%
814	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.54 mg	14%
815	Cake, shortcake, biscuit-type, homemade	Baked Products	2.54 mg	14%
816	Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned)	Baked Products	2.53 mg	14%
817	Cookie, marshmallow (includes pies), chocolate-coated	Baked Products	2.53 mg	14%
818	Cereal, ready to eat, Morning Crisp Wild Berries, Jordans	Breakfast cereals	2.53 mg	14%
819	Nuts, pecans, dried	Nuts and Seeds	2.53 mg	14%
820	Fast foods, sandwiches and burgers, steak sandwich	Fast Foods	2.53 mg	14%
821	Bread, spelt, commercial	Baked Products	2.51 mg	14%
822	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	2.51 mg	14%
823	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	2.51 mg	14%
824	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nuts and Seeds	2.51 mg	14%
825	Corn fritter	Baked Products	2.50 mg	14%
826	Taco shell, baked, unsalted	Baked Products	2.50 mg	14%
827	Candies, Golden Almond Solitaires, chocolate with almonds	Sweets	2.50 mg	14%
828	Bread, cornbread (also corn muffin mix), dry mix, unprepared	Baked Products	2.50 mg	14%
829	Grains, barley, pearled, dry	Cereals, Grains and Pasta	2.50 mg	14%
830	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	2.50 mg	14%
831	Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	Breakfast cereals	2.50 mg	14%
832	Soybeans, green (edamame), boiled, drained	Vegetables and Vegetable Products	2.50 mg	14%
833	Persimmon, native, raw	Fruits and fruit juices	2.50 mg	14%
834	Soup, mushroom, dehydrated	Soups, Sauces and Gravies	2.50 mg	14%
835	Cookie, chocolate chip, refrigerated dough, baked	Baked Products	2.50 mg	14%
836	Soybeans, green (edamame), boiled, drained, with salt	Vegetables and Vegetable Products	2.50 mg	14%
837	Soybean, fermented products, miso	Legumes and Legume Products	2.49 mg	14%
838	Cookie, fudge, cake-type	Baked Products	2.48 mg	14%
839	Beans, yellow, boiled	Legumes and Legume Products	2.48 mg	14%
840	Beans, yellow, boiled, salted	Legumes and Legume Products	2.48 mg	14%
841	Apricot, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	2.48 mg	14%
842	Nuts, pecans, oil roasted	Nuts and Seeds	2.47 mg	14%
843	Bannock	Baked Products	2.47 mg	14%
844	Bread, whole grain (whole-wheat), with added fibre, commercial, toasted	Baked Products	2.47 mg	14%
845	Grains, buckwheat groats, roasted, dry	Cereals, Grains and Pasta	2.47 mg	14%
846	Nuts, pecans, oil roasted, salted	Nuts and Seeds	2.47 mg	14%
847	Cookie, chocolate chip, homemade, made with margarine	Baked Products	2.46 mg	14%
848	Nuts, beechnuts, dried	Nuts and Seeds	2.46 mg	14%
849	Grains, bulgur, dry	Cereals, Grains and Pasta	2.46 mg	14%
850	Bread, garlic, toasted	Baked Products	2.46 mg	14%

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Vegan foods high in Iron (Canadian (CNF))

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