Vegan foods high in Iron (Canadian (CNF))

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 1501–1550 of 2,883 foods

#	Food	Category	Per 100 g	% DV
1501	Peas and carrots, frozen, unprepared	Vegetables and Vegetable Products	1.09 mg	6%
1502	Potato, mashed, dehydrated, granules without milk, unprepared	Vegetables and Vegetable Products	1.09 mg	6%
1503	Winged beans (goa bean), green, boiled, drained	Vegetables and Vegetable Products	1.09 mg	6%
1504	Mushroom, enoki, raw	Vegetables and Vegetable Products	1.09 mg	6%
1505	Bread stuffing, dry mix, prepared	Baked Products	1.09 mg	6%
1506	Pasta, egg noodles, spinach, enriched, cooked	Cereals, Grains and Pasta	1.09 mg	6%
1507	Cowpeas, leafy tips, boiled, drained, with salt	Vegetables and Vegetable Products	1.09 mg	6%
1508	Winged beans (goa bean), green, boiled, drained, with salt	Vegetables and Vegetable Products	1.09 mg	6%
1509	Peas, green, canned, drained solids, rinsed	Vegetables and Vegetable Products	1.09 mg	6%
1510	Potato, flesh and skin, baked	Vegetables and Vegetable Products	1.08 mg	6%
1511	Beans, french, mature seeds, boiled	Legumes and Legume Products	1.08 mg	6%
1512	Beans, french, mature seeds, boiled, salted	Legumes and Legume Products	1.08 mg	6%
1513	Pie, chocolate mousse, prepared from mix, no-bake type	Baked Products	1.08 mg	6%
1514	Grains, couscous, dry	Cereals, Grains and Pasta	1.08 mg	6%
1515	Salad dressing, caesar dressing, regular	Fats and Oils	1.08 mg	6%
1516	Potato, flesh and skin, baked, with salt	Vegetables and Vegetable Products	1.08 mg	6%
1517	Collards, frozen, unprepared	Vegetables and Vegetable Products	1.07 mg	6%
1518	Cake, yellow, commercial, with vanilla (white) icing (frosting)	Baked Products	1.07 mg	6%
1519	Potato, Russet, flesh and skin, baked	Vegetables and Vegetable Products	1.07 mg	6%
1520	Chickpeas (garbanzo beans, bengal gram), canned, drained solids	Legumes and Legume Products	1.07 mg	6%
1521	Pumpkin pie mix, canned	Vegetables and Vegetable Products	1.06 mg	6%
1522	Tomato, red, ripe, stewed (scalloped with breadcrumbs)	Vegetables and Vegetable Products	1.06 mg	6%
1523	Beans, snap (Italian, green or yellow), canned, drained solids	Vegetables and Vegetable Products	1.06 mg	6%
1524	Doughnut (donut), cake-type, plain, sugared or glazed	Baked Products	1.06 mg	6%
1525	Candies, bars, Krackel	Sweets	1.06 mg	6%
1526	Pasta, macaroni (elbow), whole wheat, cooked	Cereals, Grains and Pasta	1.06 mg	6%
1527	Pasta, spaghetti, whole-wheat, cooked	Cereals, Grains and Pasta	1.06 mg	6%
1528	Yogourt, tofu	Legumes and Legume Products	1.06 mg	6%
1529	Rose hips, wild, native	Fruits and fruit juices	1.06 mg	6%
1530	Beans, snap (Italian, green or yellow), canned, drained solids, unsalted	Vegetables and Vegetable Products	1.06 mg	6%
1531	Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared	Vegetables and Vegetable Products	1.05 mg	6%
1532	Vegetables, mixed, canned, drained solids	Vegetables and Vegetable Products	1.05 mg	6%
1533	Sweets, topping, nuts in syrup	Sweets	1.05 mg	6%
1534	Salad dressing, ranch dressing, fat free	Fats and Oils	1.05 mg	6%
1535	Babyfood, vegetables, jarred, peas, all stages	Babyfoods	1.05 mg	6%
1536	Prune, dried, cooked, added sugar	Fruits and fruit juices	1.04 mg	6%
1537	Bok choy, pak-choi, boiled drained	Vegetables and Vegetable Products	1.04 mg	6%
1538	Nuts, acorns, dried	Nuts and Seeds	1.04 mg	6%
1539	Pasta, spaghetti, spinach, enriched, cooked	Cereals, Grains and Pasta	1.04 mg	6%
1540	Potato, O'brien, frozen, unprepared	Vegetables and Vegetable Products	1.03 mg	6%
1541	Beans, snap (Italian, green or yellow), raw	Vegetables and Vegetable Products	1.03 mg	6%
1542	Wasabi, root, (Japanese horseradish), raw	Vegetables and Vegetable Products	1.03 mg	6%
1543	Tofu, silken, firm	Legumes and Legume Products	1.03 mg	6%
1544	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces and Gravies	1.03 mg	6%
1545	Pear, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	1.02 mg	6%
1546	Date, domestic, natural and dry	Fruits and fruit juices	1.02 mg	6%
1547	Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained	Vegetables and Vegetable Products	1.02 mg	6%
1548	Beans, snap (Italian, green or yellow), canned, solids and liquid	Vegetables and Vegetable Products	1.02 mg	6%
1549	Fast foods, mexican, taco salad with chili con carne	Fast Foods	1.02 mg	6%
1550	Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt	Vegetables and Vegetable Products	1.02 mg	6%

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Vegan foods high in Iron (Canadian (CNF))

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