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 101–150 of 3,584 foods

#	Food	Category	Per 100 g	% DV
101	Rice bran, crude	Cereal Grains and Pasta	18.54 mg	103%
102	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Breakfast Cereals	18.35 mg	102%
103	Cereals ready-to-eat, POST Raisin Bran Cereal	Breakfast Cereals	18.30 mg	102%
104	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	Snacks	17.95 mg	100%
105	Peanut butter, chunky, vitamin and mineral fortified	Legumes and Legume Products	17.50 mg	97%
106	Thyme, fresh	Spices and Herbs	17.45 mg	97%
107	Baking chocolate, unsweetened, squares	Sweets	17.40 mg	97%
108	Spices, chili powder	Spices and Herbs	17.30 mg	96%
109	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Breakfast Cereals	17.30 mg	96%
110	Peanut butter, smooth, vitamin and mineral fortified	Legumes and Legume Products	16.60 mg	92%
111	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Breakfast Cereals	16.40 mg	91%
112	Beverages, rich chocolate, powder	Beverages	16.36 mg	91%
113	Beverages, OVALTINE, chocolate malt powder	Beverages	16.36 mg	91%
114	Beverages, OVALTINE, Classic Malt powder	Beverages	16.36 mg	91%
115	Spices, dill seed	Spices and Herbs	16.33 mg	91%
116	Spices, coriander seed	Spices and Herbs	16.32 mg	91%
117	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	Snacks	16.31 mg	91%
118	Spices, caraway seed	Spices and Herbs	16.23 mg	90%
119	Cockles, raw (Alaska Native)	American Indian/Alaska Native Foods	16.20 mg	90%
120	Chiton, leathery, gumboots (Alaska Native)	American Indian/Alaska Native Foods	16.00 mg	89%
121	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Breakfast Cereals	15.87 mg	88%
122	Caribou, liver, raw (Alaska Native)	American Indian/Alaska Native Foods	15.70 mg	87%
123	Soybeans, mature seeds, raw	Legumes and Legume Products	15.70 mg	87%
124	Cocoa, dry powder, unsweetened, processed with alkali	Sweets	15.52 mg	86%
125	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	15.25 mg	85%
126	Seeds, sesame flour, high-fat	Nut and Seed Products	15.17 mg	84%
127	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	15.00 mg	83%
128	Seeds, sesame seeds, whole, roasted and toasted	Nut and Seed Products	14.76 mg	82%
129	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	Snacks	14.67 mg	82%
130	Seeds, sesame meal, partially defatted	Nut and Seed Products	14.55 mg	81%
131	Seeds, sesame seeds, whole, dried	Nut and Seed Products	14.55 mg	81%
132	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sweets	14.50 mg	81%
133	Soy protein isolate	Legumes and Legume Products	14.50 mg	81%
134	Soy protein isolate, potassium type	Legumes and Legume Products	14.50 mg	81%
135	Walrus, liver, raw (Alaska Native)	American Indian/Alaska Native Foods	14.40 mg	80%
136	Spices, pepper, white	Spices and Herbs	14.31 mg	80%
137	Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified	Baby Foods	14.30 mg	79%
138	Seeds, sesame flour, partially defatted	Nut and Seed Products	14.30 mg	79%
139	Seeds, sesame flour, low-fat	Nut and Seed Products	14.22 mg	79%
140	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	14.20 mg	79%
141	Spices, cardamom	Spices and Herbs	13.97 mg	78%
142	Spices, mace, ground	Spices and Herbs	13.90 mg	77%
143	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Breakfast Cereals	13.88 mg	77%
144	Cocoa, dry powder, unsweetened	Sweets	13.86 mg	77%
145	Soy meal, defatted, raw	Legumes and Legume Products	13.70 mg	76%
146	Seal, ringed, liver (Alaska Native)	American Indian/Alaska Native Foods	13.50 mg	75%
147	Winged beans, mature seeds, raw	Legumes and Legume Products	13.44 mg	75%
148	Seeds, cottonseed meal, partially defatted (glandless)	Nut and Seed Products	13.35 mg	74%
149	Babyfood, fortified cereal bar, fruit filling	Baby Foods	13.16 mg	73%
150	Cereals ready-to-eat, WEETABIX whole grain cereal	Breakfast Cereals	12.86 mg	71%

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Vegan foods high in Iron (USDA SR Legacy)

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