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 1051–1100 of 3,584 foods

#	Food	Category	Per 100 g	% DV
1051	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted	Baby Foods	2.33 mg	13%
1052	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted	Baby Foods	2.32 mg	13%
1053	Drumstick leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.32 mg	13%
1054	Snacks, tortilla chips, unsalted, white corn	Snacks	2.32 mg	13%
1055	Drumstick leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.32 mg	13%
1056	Amaranth leaves, raw	Vegetables and Vegetable Products	2.32 mg	13%
1057	DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust	Fast Foods	2.32 mg	13%
1058	Archway Home Style Cookies, Raspberry Filled	Baked Products	2.32 mg	13%
1059	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA	Baby Foods	2.32 mg	13%
1060	Archway Home Style Cookies, Strawberry Filled	Baked Products	2.32 mg	13%
1061	Waffles, plain, prepared from recipe	Baked Products	2.31 mg	13%
1062	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate	Baby Foods	2.30 mg	13%
1063	Beans, pink, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.30 mg	13%
1064	Bread, reduced-calorie, oatmeal	Baked Products	2.30 mg	13%
1065	Cookies, oatmeal, with raisins	Baked Products	2.30 mg	13%
1066	Beans, pink, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.30 mg	13%
1067	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate	Baby Foods	2.30 mg	13%
1068	Chrysanthemum leaves, raw	Vegetables and Vegetable Products	2.30 mg	13%
1069	WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single	Fast Foods	2.30 mg	13%
1070	Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted	Baby Foods	2.30 mg	13%
1071	Spinach, canned, regular pack, drained solids	Vegetables and Vegetable Products	2.30 mg	13%
1072	Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted	Baby Foods	2.30 mg	13%
1073	Nuts, chestnuts, chinese, dried	Nut and Seed Products	2.29 mg	13%
1074	Corn, white, steamed (Navajo)	American Indian/Alaska Native Foods	2.29 mg	13%
1075	Chrysanthemum, garland, raw	Vegetables and Vegetable Products	2.29 mg	13%
1076	Cookies, raisin, soft-type	Baked Products	2.29 mg	13%
1077	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	2.28 mg	13%
1078	Snacks, popcorn, microwave, low fat	Snacks	2.28 mg	13%
1079	Beverages, malted drink mix, chocolate, powder	Beverages	2.28 mg	13%
1080	Nuts, coconut cream, raw (liquid expressed from grated meat)	Nut and Seed Products	2.28 mg	13%
1081	Popcorn, microwave, low fat and sodium	Snacks	2.28 mg	13%
1082	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	2.28 mg	13%
1083	Snacks, potato sticks	Snacks	2.27 mg	13%
1084	Elk, free range, roast, eye of round, raw (Shoshone Bannock)	American Indian/Alaska Native Foods	2.27 mg	13%
1085	Edamame, frozen, prepared	Vegetables and Vegetable Products	2.27 mg	13%
1086	Pillsbury, Crusty French Loaf, refrigerated dough	Baked Products	2.27 mg	13%
1087	Doughnuts, cake-type, chocolate, sugared or glazed	Baked Products	2.27 mg	13%
1088	Beverages, tea, instant, unsweetened, powder	Beverages	2.26 mg	13%
1089	Archway Home Style Cookies, Date Filled Oatmeal	Baked Products	2.26 mg	13%
1090	Beverages, tea, instant, decaffeinated, unsweetened	Beverages	2.26 mg	13%
1091	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked Products	2.26 mg	13%
1092	Chard, swiss, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.26 mg	13%
1093	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	2.26 mg	13%
1094	Amaranth leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.26 mg	13%
1095	Amaranth leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.26 mg	13%
1096	Chard, swiss, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.26 mg	13%
1097	Peaches, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	2.26 mg	13%
1098	Cookies, brownies, commercially prepared	Baked Products	2.25 mg	12%
1099	Bread, potato	Baked Products	2.25 mg	12%
1100	Taro leaves, raw	Vegetables and Vegetable Products	2.25 mg	12%

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Vegan foods high in Iron (USDA SR Legacy)

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