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 1201–1250 of 3,584 foods

#	Food	Category	Per 100 g	% DV
1201	PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust	Fast Foods	2.00 mg	11%
1202	Beans, adzuki, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.00 mg	11%
1203	Beans, adzuki, mature seed, cooked, boiled, with salt	Legumes and Legume Products	2.00 mg	11%
1204	Apples, dehydrated (low moisture), sulfured, uncooked	Fruits and Fruit Juices	2.00 mg	11%
1205	Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu	Legumes and Legume Products	2.00 mg	11%
1206	Cookies, chocolate chip, refrigerated dough	Baked Products	2.00 mg	11%
1207	Cookies, graham crackers, chocolate-coated	Baked Products	2.00 mg	11%
1208	Beans, baked, home prepared	Legumes and Legume Products	1.99 mg	11%
1209	Cookies, brownies, dry mix, regular	Baked Products	1.99 mg	11%
1210	Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch	Baked Products	1.99 mg	11%
1211	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Baked Products	1.99 mg	11%
1212	Cake, white, dry mix, special dietary (includes lemon-flavored)	Baked Products	1.99 mg	11%
1213	Purslane, raw	Vegetables and Vegetable Products	1.99 mg	11%
1214	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Snacks	1.98 mg	11%
1215	Rice flour, brown	Cereal Grains and Pasta	1.98 mg	11%
1216	Tofu, salted and fermented (fuyu)	Legumes and Legume Products	1.98 mg	11%
1217	Tofu, salted and fermented (fuyu), prepared with calcium sulfate	Legumes and Legume Products	1.98 mg	11%
1218	Candies, fudge, chocolate, with nuts, prepared-from-recipe	Sweets	1.97 mg	11%
1219	Peas, edible-podded, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.97 mg	11%
1220	Beans, pinto, mature seeds, sprouted, raw	Vegetables and Vegetable Products	1.97 mg	11%
1221	Peas, edible-podded, boiled, drained, without salt	Vegetables and Vegetable Products	1.97 mg	11%
1222	Danish pastry, cinnamon, enriched	Baked Products	1.96 mg	11%
1223	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	1.96 mg	11%
1224	Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.96 mg	11%
1225	Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.96 mg	11%
1226	Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.96 mg	11%
1227	Beans, liquid from stewed kidney beans	Legumes and Legume Products	1.96 mg	11%
1228	Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.96 mg	11%
1229	Wild rice, raw	Cereal Grains and Pasta	1.96 mg	11%
1230	Snacks, rice cakes, brown rice, multigrain	Snacks	1.96 mg	11%
1231	Archway Home Style Cookies, Sugar Free Oatmeal	Baked Products	1.96 mg	11%
1232	Frijoles rojos volteados (Refried beans, red, canned)	Legumes and Legume Products	1.95 mg	11%
1233	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Baked Products	1.94 mg	11%
1234	Turnip greens, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.94 mg	11%
1235	Turnip greens, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.94 mg	11%
1236	Muffins, corn, dry mix, prepared	Baked Products	1.94 mg	11%
1237	Pillsbury, Cinnamon Rolls with Icing, refrigerated dough	Baked Products	1.93 mg	11%
1238	SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato	Fast Foods	1.93 mg	11%
1239	Beans, navy, mature seeds, sprouted, raw	Vegetables and Vegetable Products	1.93 mg	11%
1240	Corn, dried (Navajo)	American Indian/Alaska Native Foods	1.92 mg	11%
1241	Sauce, hot chile, sriracha, TUONG OT SRIRACHA	Soups, Sauces, and Gravies	1.92 mg	11%
1242	Fast foods, french toast sticks	Fast Foods	1.92 mg	11%
1243	Candies, HERSHEYS, PAYDAY Bar	Sweets	1.92 mg	11%
1244	BURGER KING, french toast sticks	Fast Foods	1.92 mg	11%
1245	Nuts, coconut meat, dried (desiccated), sweetened, shredded	Nut and Seed Products	1.92 mg	11%
1246	Cowpeas, leafy tips, raw	Vegetables and Vegetable Products	1.92 mg	11%
1247	Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched	Baked Products	1.91 mg	11%
1248	Candies, sugar-coated almonds	Sweets	1.90 mg	11%
1249	Beet greens, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.90 mg	11%
1250	Broadbeans, immature seeds, raw	Vegetables and Vegetable Products	1.90 mg	11%

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Vegan foods high in Iron (USDA SR Legacy)

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