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 1001–1050 of 3,584 foods

#	Food	Category	Per 100 g	% DV
1001	Buckwheat groats, roasted, dry	Cereal Grains and Pasta	2.47 mg	14%
1002	Nuts, pecans, oil roasted, without salt added	Nut and Seed Products	2.47 mg	14%
1003	Bread, whole-wheat, commercially prepared	Baked Products	2.47 mg	14%
1004	Bulgur, dry	Cereal Grains and Pasta	2.46 mg	14%
1005	Nuts, beechnuts, dried	Nut and Seed Products	2.46 mg	14%
1006	Cookies, chocolate chip, prepared from recipe, made with margarine	Baked Products	2.46 mg	14%
1007	Archway Home Style Cookies, Oatmeal	Baked Products	2.45 mg	14%
1008	Lima beans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.45 mg	14%
1009	Muffins, English, whole-wheat	Baked Products	2.45 mg	14%
1010	Lima beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.45 mg	14%
1011	Snacks, granola bars, soft, uncoated, raisin	Snacks	2.44 mg	14%
1012	Snacks, oriental mix, rice-based	Snacks	2.44 mg	14%
1013	Sweet rolls, cinnamon, refrigerated dough with frosting	Baked Products	2.44 mg	14%
1014	Rice and vermicelli mix, rice pilaf flavor, unprepared	Meals, Entrees, and Side Dishes	2.44 mg	14%
1015	Nuts, brazilnuts, dried, unblanched	Nut and Seed Products	2.43 mg	14%
1016	Nuts, coconut meat, raw	Nut and Seed Products	2.43 mg	14%
1017	Crackers, crispbread, rye	Baked Products	2.43 mg	14%
1018	Cake, coffeecake, fruit	Baked Products	2.43 mg	14%
1019	Cookies, shortbread, commercially prepared, pecan	Baked Products	2.43 mg	14%
1020	Rolls, dinner, whole-wheat	Baked Products	2.42 mg	13%
1021	Doughnuts, french crullers, glazed	Baked Products	2.42 mg	13%
1022	Bacon, meatless	Legumes and Legume Products	2.41 mg	13%
1023	McDONALD'S, QUARTER POUNDER	Fast Foods	2.41 mg	13%
1024	Veggie burgers or soyburgers, unprepared	Legumes and Legume Products	2.41 mg	13%
1025	Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.40 mg	13%
1026	Archway Home Style Cookies, Oatmeal Raisin	Baked Products	2.40 mg	13%
1027	Snacks, potato chips, fat-free, made with olestra	Snacks	2.40 mg	13%
1028	Fireweed, leaves, raw	Vegetables and Vegetable Products	2.40 mg	13%
1029	Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.40 mg	13%
1030	Dock, raw	Vegetables and Vegetable Products	2.40 mg	13%
1031	Nuts, formulated, wheat-based, unflavored, with salt added	Nut and Seed Products	2.40 mg	13%
1032	Peas, edible-podded, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.40 mg	13%
1033	Peas, edible-podded, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.40 mg	13%
1034	Nuts, chestnuts, european, dried, peeled	Nut and Seed Products	2.39 mg	13%
1035	Lima beans, large, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.39 mg	13%
1036	Lima beans, large, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.39 mg	13%
1037	Soy sauce made from soy (tamari)	Legumes and Legume Products	2.38 mg	13%
1038	Cookies, oatmeal, refrigerated dough, baked	Baked Products	2.38 mg	13%
1039	Cookies, vanilla wafers, lower fat	Baked Products	2.38 mg	13%
1040	Corn flour, whole-grain, yellow	Cereal Grains and Pasta	2.38 mg	13%
1041	Potato soup, instant, dry mix	Soups, Sauces, and Gravies	2.38 mg	13%
1042	Nuts, chestnuts, european, dried, unpeeled	Nut and Seed Products	2.38 mg	13%
1043	Corn flour, whole-grain, white	Cereal Grains and Pasta	2.38 mg	13%
1044	Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate	Baby Foods	2.38 mg	13%
1045	TACO BELL, Bean Burrito	Fast Foods	2.37 mg	13%
1046	Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted	Baby Foods	2.36 mg	13%
1047	Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted	Baby Foods	2.36 mg	13%
1048	Beans, navy, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.36 mg	13%
1049	Beans, navy, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.36 mg	13%
1050	Cowpeas (blackeyes), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	2.35 mg	13%

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Vegan foods high in Iron (USDA SR Legacy)

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