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 1101–1150 of 3,584 foods

#	Food	Category	Per 100 g	% DV
1101	Cookies, vanilla sandwich with creme filling, reduced fat	Baked Products	2.25 mg	12%
1102	Cookies, sugar, commercially prepared, regular (includes vanilla)	Baked Products	2.24 mg	12%
1103	Bagels, multigrain	Baked Products	2.23 mg	12%
1104	Arrowroot, raw	Vegetables and Vegetable Products	2.22 mg	12%
1105	TACO BELL, Soft Taco with steak	Fast Foods	2.22 mg	12%
1106	Pumpkin leaves, raw	Vegetables and Vegetable Products	2.22 mg	12%
1107	Beans, kidney, all types, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.22 mg	12%
1108	Cookies, oatmeal, dry mix	Baked Products	2.22 mg	12%
1109	Pie crust, standard-type, dry mix	Baked Products	2.22 mg	12%
1110	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Breakfast Cereals	2.21 mg	12%
1111	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar	Snacks	2.21 mg	12%
1112	Cookies, vanilla sandwich with creme filling	Baked Products	2.21 mg	12%
1113	Lima beans, immature seeds, frozen, baby, unprepared	Vegetables and Vegetable Products	2.21 mg	12%
1114	French toast, frozen, ready-to-heat	Baked Products	2.21 mg	12%
1115	Bread, pound cake type, pan de torta salvadoran	Baked Products	2.20 mg	12%
1116	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Snacks	2.20 mg	12%
1117	Buckwheat	Cereal Grains and Pasta	2.20 mg	12%
1118	Rowal, raw	Fruits and Fruit Juices	2.20 mg	12%
1119	Beverages, Meal supplement drink, canned, peanut flavor	Beverages	2.20 mg	12%
1120	Blueberries, wild, canned, heavy syrup, drained	Fruits and Fruit Juices	2.20 mg	12%
1121	Bread, chapati or roti, whole wheat, commercially prepared, frozen	Baked Products	2.20 mg	12%
1122	Archway Home Style Cookies, Iced Oatmeal	Baked Products	2.19 mg	12%
1123	Snacks, granola bars, soft, uncoated, chocolate chip	Snacks	2.19 mg	12%
1124	Snacks, granola bars, soft, uncoated, nut and raisin	Snacks	2.18 mg	12%
1125	Seaweed, wakame, raw	Vegetables and Vegetable Products	2.18 mg	12%
1126	Baking chocolate, mexican, squares	Sweets	2.18 mg	12%
1127	Cornsalad, raw	Vegetables and Vegetable Products	2.18 mg	12%
1128	Noodles, chinese, cellophane or long rice (mung beans), dehydrated	Legumes and Legume Products	2.17 mg	12%
1129	Leavening agents, yeast, baker's, active dry	Baked Products	2.17 mg	12%
1130	Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	2.16 mg	12%
1131	Meatballs, meatless	Legumes and Legume Products	2.16 mg	12%
1132	Pie crust, standard-type, dry mix, prepared, baked	Baked Products	2.15 mg	12%
1133	Cookies, oatmeal, refrigerated dough	Baked Products	2.14 mg	12%
1134	Broccoli raab, raw	Vegetables and Vegetable Products	2.14 mg	12%
1135	Wheat, sprouted	Cereal Grains and Pasta	2.14 mg	12%
1136	Asparagus, raw	Vegetables and Vegetable Products	2.14 mg	12%
1137	McDONALD'S, BIG MAC (without Big Mac Sauce)	Fast Foods	2.14 mg	12%
1138	Spaghetti, spinach, dry	Cereal Grains and Pasta	2.13 mg	12%
1139	Candies, SPECIAL DARK Chocolate Bar	Sweets	2.13 mg	12%
1140	Tempeh, cooked	Legumes and Legume Products	2.13 mg	12%
1141	Beans, great northern, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.13 mg	12%
1142	Beans, great northern, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.13 mg	12%
1143	Snacks, sweet potato chips, unsalted	Snacks	2.12 mg	12%
1144	Pastry, Pastelitos de Guava (guava pastries)	Baked Products	2.12 mg	12%
1145	Nuts, hickorynuts, dried	Nut and Seed Products	2.12 mg	12%
1146	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.12 mg	12%
1147	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Baked Products	2.12 mg	12%
1148	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.12 mg	12%
1149	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.11 mg	12%
1150	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.11 mg	12%

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Vegan foods high in Iron (USDA SR Legacy)

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