Vegan foods high in Iron

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

Selling a product with iron? Generate a print-ready nutrition label from your recipe.

Showing 1401–1450 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
1401	Leavening agents, yeast, baker's, compressed	Baked Products	3.25 mg	18%	USDA_SR
1402	Bread, stuffing, cornbread, dry mix	Baked Products	3.25 mg	18%	USDA_SR
1403	Bread, naan, plain, commercially prepared, refrigerated	Baked Products	3.25 mg	18%	USDA_SR
1404	Indian, bread, naan	Baked Products	3.25 mg	18%	CNF
1405	Leavening agent, yeast, baker's, compressed	Baked Products	3.25 mg	18%	CNF
1406	Bread stuffing, cornbread, dry mix, unprepared	Baked Products	3.25 mg	18%	CNF
1407	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Breakfast Cereals	3.24 mg	18%	USDA_SR
1408	Beans, baked, canned, with pork and tomato sauce	Legumes and Legume Products	3.24 mg	18%	USDA_SR
1409	Potatoes, raw, skin	Vegetables and Vegetable Products	3.24 mg	18%	USDA_SR
1410	Beans, baked, canned, with pork and tomato sauce	Legumes and Legume Products	3.24 mg	18%	CNF
1411	Potato, skin, raw	Vegetables and Vegetable Products	3.24 mg	18%	CNF
1412	Flour, almond	Nut and Seed Products	3.23 mg	18%	USDA_FF
1413	Cookies, chocolate chip, commercially prepared, regular, lower fat	Baked Products	3.22 mg	18%	USDA_SR
1414	Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER	Nut and Seed Products	3.22 mg	18%	USDA_SR
1415	Bread, sprouted wheat, commercial	Baked Products	3.22 mg	18%	CNF
1416	Cookie, chocolate chip, commercial, regular, lower fat	Baked Products	3.22 mg	18%	CNF
1417	Phyllo dough	Baked Products	3.21 mg	18%	USDA_SR
1418	Wheat, soft red winter	Cereal Grains and Pasta	3.21 mg	18%	USDA_SR
1419	Lentils, sprouted, raw	Vegetables and Vegetable Products	3.21 mg	18%	USDA_SR
1420	Grains, wheat, soft red winter	Cereals, Grains and Pasta	3.21 mg	18%	CNF
1421	Phyllo dough	Baked Products	3.21 mg	18%	CNF
1422	Lentils, sprouted, raw	Vegetables and Vegetable Products	3.21 mg	18%	CNF
1423	Cookie, vanilla with caramel, coconut, and chocolate coating	Baked Products	3.20 mg	18%	USDA_SR
1424	Pumpkin leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	3.20 mg	18%	USDA_SR
1425	Pumpkin leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	3.20 mg	18%	USDA_SR
1426	Pumpkin leaves, boiled, drained, with salt	Vegetables and Vegetable Products	3.20 mg	18%	CNF
1427	Mountain sorrel, native, leaves, raw	Vegetables and Vegetable Products	3.20 mg	18%	CNF
1428	Sauce, adobo fresco	Soups, Sauces and Gravies	3.20 mg	18%	CNF
1429	Pumpkin leaves, boiled, drained	Vegetables and Vegetable Products	3.20 mg	18%	CNF
1430	Cereal, ready to eat, Granola: Apples 'n cinnamon, Rogers	Breakfast cereals	3.20 mg	18%	CNF
1431	Farro, pearled, dry, raw	Cereal Grains and Pasta	3.19 mg	18%	USDA_FF
1432	Bread, reduced-calorie, white	Baked Products	3.19 mg	18%	USDA_SR
1433	Wheat, hard red winter	Cereal Grains and Pasta	3.19 mg	18%	USDA_SR
1434	Snacks, popcorn, air-popped	Snacks	3.19 mg	18%	USDA_SR
1435	Grains, wheat, hard red winter	Cereals, Grains and Pasta	3.19 mg	18%	CNF
1436	Snacks, popcorn, air-popped	Snacks	3.19 mg	18%	CNF
1437	Tomato, paste, canned, without salt added	Vegetables and Vegetable Products	3.19 mg	18%	USDA_FF
1438	Cookies, chocolate sandwich, with creme filling, reduced fat	Baked Products	3.18 mg	18%	USDA_SR
1439	Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar	Sweets	3.18 mg	18%	USDA_SR
1440	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Snacks	3.18 mg	18%	USDA_SR
1441	Candies, MARS SNACKFOOD US, DOVE Dark Chocolate	Sweets	3.18 mg	18%	USDA_SR
1442	Cereal, ready to eat, Pomegran Plus Cherry Granola, Nature's Path	Breakfast cereals	3.18 mg	18%	CNF
1443	Cereal, ready to eat, Acai Plus Granola, Nature's Path	Breakfast cereals	3.18 mg	18%	CNF
1444	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	3.17 mg	18%	USDA_FF
1445	Basil, fresh	Spices and Herbs	3.17 mg	18%	USDA_SR
1446	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Baked Products	3.17 mg	18%	USDA_SR
1447	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Products	3.17 mg	18%	USDA_SR
1448	Basil, fresh	Spices and Herbs	3.17 mg	18%	CNF
1449	Beet greens, raw	Vegetables and Vegetable Products	3.16 mg	18%	USDA_FF
1450	Crackers, matzo, plain	Baked Products	3.16 mg	18%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegan foods high in Iron

Turn these foods into a print-ready nutrition label.