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 951–1000 of 3,584 foods

#	Food	Category	Per 100 g	% DV
951	Restaurant, family style, sirloin steak	Restaurant Foods	2.57 mg	14%
952	Beet greens, raw	Vegetables and Vegetable Products	2.57 mg	14%
953	Rice and Wheat cereal bar	Snacks	2.56 mg	14%
954	Snacks, granola bars, soft, uncoated, plain	Snacks	2.56 mg	14%
955	Puff pastry, frozen, ready-to-bake	Baked Products	2.56 mg	14%
956	Desserts, rennin, chocolate, dry mix	Sweets	2.55 mg	14%
957	Peanuts, virginia, raw	Legumes and Legume Products	2.55 mg	14%
958	Fast foods, miniature cinnamon rolls	Fast Foods	2.55 mg	14%
959	Fast foods, hush puppies	Fast Foods	2.55 mg	14%
960	Snacks, corn-based, extruded, cones, plain	Snacks	2.54 mg	14%
961	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	2.54 mg	14%
962	Bread, cinnamon	Baked Products	2.54 mg	14%
963	Rye flour, medium	Cereal Grains and Pasta	2.54 mg	14%
964	Snack, Pretzel, hard chocolate coated	Snacks	2.54 mg	14%
965	Hummus, commercial	Legumes and Legume Products	2.54 mg	14%
966	Cake, shortcake, biscuit-type, prepared from recipe	Baked Products	2.54 mg	14%
967	English muffins, whole grain white	Baked Products	2.53 mg	14%
968	Doughnuts, cake-type, plain (includes unsugared, old-fashioned)	Baked Products	2.53 mg	14%
969	Keikitos (muffins), Latino bakery item	Baked Products	2.53 mg	14%
970	Nuts, pecans	Nut and Seed Products	2.53 mg	14%
971	Cookies, marshmallow, chocolate-coated (includes marshmallow pies)	Baked Products	2.53 mg	14%
972	Yellow rice with seasoning, dry packet mix, unprepared	Meals, Entrees, and Side Dishes	2.53 mg	14%
973	Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour	Baked Products	2.52 mg	14%
974	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nut and Seed Products	2.51 mg	14%
975	POPEYES, biscuit	Fast Foods	2.51 mg	14%
976	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.51 mg	14%
977	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.51 mg	14%
978	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Breakfast Cereals	2.50 mg	14%
979	Bread, cornbread, dry mix, enriched (includes corn muffin mix)	Baked Products	2.50 mg	14%
980	Cookies, chocolate chip, refrigerated dough, baked	Baked Products	2.50 mg	14%
981	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Baked Products	2.50 mg	14%
982	Taco shells, baked, without added salt	Baked Products	2.50 mg	14%
983	Snacks, granola bars, hard, almond	Snacks	2.50 mg	14%
984	Candies, HERSHEY'S GOLDEN ALMOND SOLITAIRES	Sweets	2.50 mg	14%
985	Bread, multi-grain (includes whole-grain)	Baked Products	2.50 mg	14%
986	Soybeans, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.50 mg	14%
987	Persimmons, native, raw	Fruits and Fruit Juices	2.50 mg	14%
988	Soybeans, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.50 mg	14%
989	Cabbage, kimchi	Vegetables and Vegetable Products	2.50 mg	14%
990	Barley, pearled, raw	Cereal Grains and Pasta	2.50 mg	14%
991	Miso	Legumes and Legume Products	2.49 mg	14%
992	Cookies, chocolate, made with rice cereal	Baked Products	2.49 mg	14%
993	Beans, yellow, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.48 mg	14%
994	Apricots, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	2.48 mg	14%
995	Cookies, fudge, cake-type (includes trolley cakes)	Baked Products	2.48 mg	14%
996	Beans, yellow, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.48 mg	14%
997	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Baked Products	2.47 mg	14%
998	Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond	Breakfast Cereals	2.47 mg	14%
999	Nuts, pecans, oil roasted, with salt added	Nut and Seed Products	2.47 mg	14%
1000	Pie crust, deep dish, frozen, baked, made with enriched flour	Baked Products	2.47 mg	14%

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Vegan foods high in Iron (USDA SR Legacy)

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