Vegan foods high in Iron (USDA SR Legacy)

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 3,584 foods

#	Food	Category	Per 100 g	% DV
901	Noodles, japanese, soba, dry	Cereal Grains and Pasta	2.70 mg	15%
902	Clif Z bar	Baby Foods	2.70 mg	15%
903	Tempeh	Legumes and Legume Products	2.70 mg	15%
904	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks	2.70 mg	15%
905	Rolls, dinner, rye	Baked Products	2.70 mg	15%
906	Bread, irish soda, prepared from recipe	Baked Products	2.69 mg	15%
907	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks	2.69 mg	15%
908	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	2.68 mg	15%
909	Elk, free range, roast, eye of round, cooked (Shoshone Bannock)	American Indian/Alaska Native Foods	2.68 mg	15%
910	Barley flour or meal	Cereal Grains and Pasta	2.68 mg	15%
911	Tomatoes, sun-dried, packed in oil, drained	Vegetables and Vegetable Products	2.68 mg	15%
912	Tofu, raw, firm, prepared with calcium sulfate	Legumes and Legume Products	2.66 mg	15%
913	Snacks, popcorn, air-popped (Unsalted)	Snacks	2.66 mg	15%
914	Apricots, dried, sulfured, uncooked	Fruits and Fruit Juices	2.66 mg	15%
915	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Baked Products	2.65 mg	15%
916	Nuts, macadamia nuts, dry roasted, with salt added	Nut and Seed Products	2.65 mg	15%
917	Nuts, macadamia nuts, dry roasted, without salt added	Nut and Seed Products	2.65 mg	15%
918	Snacks, trail mix, tropical	Snacks	2.64 mg	15%
919	Yardlong beans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.64 mg	15%
920	Yardlong beans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.64 mg	15%
921	Crackers, wheat, regular	Baked Products	2.64 mg	15%
922	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Breakfast Cereals	2.63 mg	15%
923	Tortillas, ready-to-bake or -fry, whole wheat	Baked Products	2.63 mg	15%
924	Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca	Baked Products	2.63 mg	15%
925	Archway Home Style Cookies, Chocolate Chip Ice Box	Baked Products	2.63 mg	15%
926	Grape leaves, raw	Vegetables and Vegetable Products	2.63 mg	15%
927	Rye grain	Cereal Grains and Pasta	2.63 mg	15%
928	Bread, pita, white, enriched	Baked Products	2.62 mg	15%
929	Corn, dried, yellow (Northern Plains Indians)	American Indian/Alaska Native Foods	2.61 mg	14%
930	Nuts, mixed nuts, oil roasted, with peanuts, lightly salted	Nut and Seed Products	2.61 mg	14%
931	Nuts, mixed nuts, oil roasted, with peanuts, without salt added	Nut and Seed Products	2.61 mg	14%
932	Nuts, mixed nuts, oil roasted, with peanuts, with salt added	Nut and Seed Products	2.61 mg	14%
933	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Baked Products	2.60 mg	14%
934	Nuts, formulated, wheat-based, all flavors except macadamia, without salt	Nut and Seed Products	2.60 mg	14%
935	Willow, young leaves, chopped (Alaska Native)	American Indian/Alaska Native Foods	2.60 mg	14%
936	Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted	Baby Foods	2.60 mg	14%
937	Puff pastry, frozen, ready-to-bake, baked	Baked Products	2.60 mg	14%
938	Pie crust, standard-type, frozen, ready-to-bake, enriched	Baked Products	2.60 mg	14%
939	Crackers, multigrain	Baked Products	2.59 mg	14%
940	Raisins, seeded	Fruits and Fruit Juices	2.59 mg	14%
941	Triticale flour, whole-grain	Cereal Grains and Pasta	2.59 mg	14%
942	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Breakfast Cereals	2.58 mg	14%
943	Cookies, oatmeal, commercially prepared, regular	Baked Products	2.58 mg	14%
944	Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow	Snacks	2.57 mg	14%
945	Triticale	Cereal Grains and Pasta	2.57 mg	14%
946	Nuts, mixed nuts, oil roasted, without peanuts, with salt added	Nut and Seed Products	2.57 mg	14%
947	Pie crust, standard-type, prepared from recipe, unbaked	Baked Products	2.57 mg	14%
948	Arrowhead, raw	Vegetables and Vegetable Products	2.57 mg	14%
949	Nuts, walnuts, dry roasted, with salt added	Nut and Seed Products	2.57 mg	14%
950	Nuts, mixed nuts, oil roasted, without peanuts, without salt added	Nut and Seed Products	2.57 mg	14%

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Vegan foods high in Iron (USDA SR Legacy)

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