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 1151–1200 of 3,584 foods

#	Food	Category	Per 100 g	% DV
1151	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.11 mg	12%
1152	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Breakfast Cereals	2.11 mg	12%
1153	Beverages, chocolate syrup	Beverages	2.11 mg	12%
1154	Beans, black, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.10 mg	12%
1155	Peanut flour, defatted	Legumes and Legume Products	2.10 mg	12%
1156	Bread, boston brown, canned	Baked Products	2.10 mg	12%
1157	Beans, black, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.10 mg	12%
1158	Amaranth grain, cooked	Cereal Grains and Pasta	2.10 mg	12%
1159	Nuts, chestnuts, japanese, roasted	Nut and Seed Products	2.10 mg	12%
1160	Fireweed, young leaves, raw (Alaska Native)	American Indian/Alaska Native Foods	2.10 mg	12%
1161	Pears, dried, sulfured, uncooked	Fruits and Fruit Juices	2.10 mg	12%
1162	Leeks, (bulb and lower leaf-portion), raw	Vegetables and Vegetable Products	2.10 mg	12%
1163	Soybeans, mature seeds, sprouted, raw	Vegetables and Vegetable Products	2.10 mg	12%
1164	Vegetarian meatloaf or patties	Legumes and Legume Products	2.10 mg	12%
1165	Seeds, breadnut tree seeds, raw	Nut and Seed Products	2.09 mg	12%
1166	Candies, MOUNDS Candy Bar	Sweets	2.09 mg	12%
1167	Peanuts, valencia, raw	Legumes and Legume Products	2.09 mg	12%
1168	Beans, cranberry (roman), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.09 mg	12%
1169	Beans, pinto, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.09 mg	12%
1170	Beans, pinto, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.09 mg	12%
1171	Beans, cranberry (roman), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.09 mg	12%
1172	Cake, yellow, enriched, dry mix	Baked Products	2.08 mg	12%
1173	Fast foods, burrito, with beans	Fast Foods	2.08 mg	12%
1174	Dock, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.08 mg	12%
1175	Peas, edible-podded, raw	Vegetables and Vegetable Products	2.08 mg	12%
1176	Dock, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.08 mg	12%
1177	APPLEBEE'S, 9 oz house sirloin steak	Restaurant Foods	2.07 mg	12%
1178	Cake, fruitcake, commercially prepared	Baked Products	2.07 mg	12%
1179	Cookies, chocolate chip, dry mix	Baked Products	2.07 mg	12%
1180	Cake, pound, commercially prepared, fat-free	Baked Products	2.06 mg	11%
1181	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Breakfast Cereals	2.06 mg	11%
1182	Bread, wheat, sprouted, toasted	Baked Products	2.06 mg	11%
1183	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Sweets	2.06 mg	11%
1184	Teff, cooked	Cereal Grains and Pasta	2.05 mg	11%
1185	Balsam-pear (bitter gourd), leafy tips, raw	Vegetables and Vegetable Products	2.04 mg	11%
1186	Tofu, extra firm, prepared with nigari	Legumes and Legume Products	2.04 mg	11%
1187	Snacks, granola bar, chewy, reduced sugar, all flavors	Snacks	2.03 mg	11%
1188	Pillsbury, Chocolate Chip Cookies, refrigerated dough	Baked Products	2.03 mg	11%
1189	Figs, dried, uncooked	Fruits and Fruit Juices	2.03 mg	11%
1190	Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery	Baked Products	2.03 mg	11%
1191	Snacks, tortilla chips, taco-flavor	Snacks	2.02 mg	11%
1192	Chili, no beans, canned entree	Meals, Entrees, and Side Dishes	2.01 mg	11%
1193	Potatoes, scalloped, dry mix, unprepared	Vegetables and Vegetable Products	2.01 mg	11%
1194	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Snacks	2.00 mg	11%
1195	Muffin, blueberry, commercially prepared, low-fat	Baked Products	2.00 mg	11%
1196	McDONALD'S, BIG MAC	Fast Foods	2.00 mg	11%
1197	TACO BELL, BURRITO SUPREME with steak	Fast Foods	2.00 mg	11%
1198	Vegetarian fillets	Legumes and Legume Products	2.00 mg	11%
1199	Winged bean tuber, raw	Vegetables and Vegetable Products	2.00 mg	11%
1200	Peas, edible-podded, frozen, unprepared	Vegetables and Vegetable Products	2.00 mg	11%

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Vegan foods high in Iron (USDA SR Legacy)

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