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 901–950 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
901	Flour, quinoa	Cereal Grains and Pasta	4.53 mg	25%	USDA_FF
902	Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium	Soups, Sauces, and Gravies	4.52 mg	25%	USDA_SR
903	Babyfood, cereal, rice, with yogourt, with fruit, prepared with water	Babyfoods	4.52 mg	25%	CNF
904	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Baked Products	4.50 mg	25%	USDA_SR
905	Crackers, melba toast, wheat	Baked Products	4.50 mg	25%	USDA_SR
906	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Baked Products	4.50 mg	25%	USDA_SR
907	Caribou, bone marrow, raw (Alaska Native)	American Indian/Alaska Native Foods	4.50 mg	25%	USDA_SR
908	Cereal, hot, oats, Quick: Robin Hood, dry, Robin Hood	Breakfast cereals	4.50 mg	25%	CNF
909	English muffin, raisin-cinnamon (apple cinnamon)	Baked Products	4.50 mg	25%	CNF
910	Cracker, melba toast, wheat	Baked Products	4.50 mg	25%	CNF
911	Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared	Baked Products	4.50 mg	25%	CNF
912	Bagel, plain (with onion, poppy seed and/or sesame seed), toasted	Baked Products	4.50 mg	25%	CNF
913	Cereal, hot, oats, large flakes, dry, Rogers	Breakfast cereals	4.50 mg	25%	CNF
914	Cereal, hot, oats, minute, dry, Robin Hood	Breakfast cereals	4.50 mg	25%	CNF
915	Soup, minestrone, dehydrated	Soups, Sauces and Gravies	4.50 mg	25%	CNF
916	Beans, Dry, Flor de Mayo (0% moisture)	Legumes and Legume Products	4.47 mg	25%	USDA_FF
917	Beans, Dry, Flor de Mayo (0% moisture)	Legumes and Legume Products	4.47 mg	25%	USDA_FF
918	Nabisco, Nabisco Ritz Crackers	Baked Products	4.47 mg	25%	USDA_SR
919	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Baked Products	4.45 mg	25%	USDA_SR
920	Flour, corn, yellow, fine meal, enriched	Cereal Grains and Pasta	4.44 mg	25%	USDA_FF
921	Spelt, uncooked	Cereal Grains and Pasta	4.44 mg	25%	USDA_SR
922	Grains, spelt, uncooked	Cereals, Grains and Pasta	4.44 mg	25%	CNF
923	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Baked Products	4.43 mg	25%	USDA_SR
924	Cereals, QUAKER, hominy grits, white, regular, dry	Breakfast Cereals	4.42 mg	25%	USDA_SR
925	Cereals, QUAKER, hominy grits, white, quick, dry	Breakfast Cereals	4.42 mg	25%	USDA_SR
926	Seeds, sesame butter, tahini, type of kernels unspecified	Nut and Seed Products	4.42 mg	25%	USDA_SR
927	Beverages, coffee, instant, regular, half the caffeine	Beverages	4.41 mg	24%	USDA_SR
928	Beverages, coffee, instant, regular, powder	Beverages	4.41 mg	24%	USDA_SR
929	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Breakfast Cereals	4.41 mg	24%	USDA_SR
930	Wheat flour, white, bread, enriched	Cereal Grains and Pasta	4.41 mg	24%	USDA_SR
931	Coffee, instant, powder, half the caffeine	Beverages	4.41 mg	24%	CNF
932	Coffee, instant, regular, powder	Beverages	4.41 mg	24%	CNF
933	Crackers, wheat, low salt	Baked Products	4.40 mg	24%	USDA_SR
934	Grains, wheat flour, white, high gluten	Cereals, Grains and Pasta	4.40 mg	24%	CNF
935	Grains, wheat flour, white, all purpose, enriched, calcium fortified	Cereals, Grains and Pasta	4.40 mg	24%	CNF
936	Grains, wheat flour, white, tortilla mix	Cereals, Grains and Pasta	4.40 mg	24%	CNF
937	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	4.40 mg	24%	CNF
938	Cracker, wheat, low sodium	Baked Products	4.40 mg	24%	CNF
939	Nuts, hazelnuts or filberts, dry roasted, without salt added	Nut and Seed Products	4.38 mg	24%	USDA_SR
940	Chocolate-flavored hazelnut spread	Sweets	4.38 mg	24%	USDA_SR
941	Sweets, topping, chocolate flavour hazelnut spread	Sweets	4.38 mg	24%	CNF
942	Nuts, filberts or hazelnuts, dry roasted, unblanched	Nuts and Seeds	4.38 mg	24%	CNF
943	Seeds, sunflower seed, kernel, raw	Nut and Seed Products	4.37 mg	24%	USDA_FF
944	Lupins, mature seeds, raw	Legumes and Legume Products	4.36 mg	24%	USDA_SR
945	Semolina, enriched	Cereal Grains and Pasta	4.36 mg	24%	USDA_SR
946	Cornmeal, degermed, enriched, white	Cereal Grains and Pasta	4.36 mg	24%	USDA_SR
947	Rice, white, medium-grain, raw, enriched	Cereal Grains and Pasta	4.36 mg	24%	USDA_SR
948	Cornmeal, degermed, enriched, yellow	Cereal Grains and Pasta	4.36 mg	24%	USDA_SR
949	Lupins, raw	Legumes and Legume Products	4.36 mg	24%	CNF
950	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Baked Products	4.35 mg	24%	USDA_SR

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Vegan foods high in Iron

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