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 1551–1600 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
1551	Cookie, chocolate, with icing or coating	Baked Products	3.00 mg	17%	CNF
1552	Kale, scotch, raw	Vegetables and Vegetable Products	3.00 mg	17%	CNF
1553	Beans, pinto, immature seeds, frozen, unprepared	Vegetables and Vegetable Products	3.00 mg	17%	CNF
1554	Beans, white, mature seeds, canned	Legumes and Legume Products	2.99 mg	17%	USDA_SR
1555	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Breakfast Cereals	2.99 mg	17%	USDA_SR
1556	Cornmeal, yellow (Navajo)	American Indian/Alaska Native Foods	2.99 mg	17%	USDA_SR
1557	Beans, white, canned, solids and liquid, no salt added	Legumes and Legume Products	2.99 mg	17%	CNF
1558	Cookies, shortbread, commercially prepared, plain	Baked Products	2.98 mg	17%	USDA_SR
1559	Cookies, shortbread, reduced fat	Baked Products	2.98 mg	17%	USDA_SR
1560	Beans, kidney, california red, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.98 mg	17%	USDA_SR
1561	Beans, kidney, california red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.98 mg	17%	USDA_SR
1562	Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	2.98 mg	17%	USDA_SR
1563	Grape leaves, canned	Vegetables and Vegetable Products	2.98 mg	17%	USDA_SR
1564	Tomato products, canned paste, with salt	Vegetables and Vegetable Products	2.98 mg	17%	CNF
1565	Grape leaves, canned	Vegetables and Vegetable Products	2.98 mg	17%	CNF
1566	Cookie, shortbread, plain, commercial	Baked Products	2.98 mg	17%	CNF
1567	Beans, kidney, light red, boiled, salted	Legumes and Legume Products	2.98 mg	17%	CNF
1568	Beans, kidney, light red, boiled	Legumes and Legume Products	2.98 mg	17%	CNF
1569	Tomato products, canned, paste, no added salt	Vegetables and Vegetable Products	2.98 mg	17%	CNF
1570	Popovers, dry mix, enriched	Baked Products	2.97 mg	16%	USDA_SR
1571	Cereal, ready to eat, Spelt Flakes, Nature's Path	Breakfast cereals	2.97 mg	16%	CNF
1572	Popover, dry mix, unprepared	Baked Products	2.97 mg	16%	CNF
1573	Bread, whole-wheat, commercially prepared, toasted	Baked Products	2.96 mg	16%	USDA_SR
1574	Snacks, granola bars, hard, plain	Snacks	2.95 mg	16%	USDA_SR
1575	Beans, kidney, red, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.94 mg	16%	USDA_SR
1576	Beans, kidney, red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.94 mg	16%	USDA_SR
1577	Beans, kidney, all types, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.94 mg	16%	USDA_SR
1578	Carob flour	Legumes and Legume Products	2.94 mg	16%	USDA_SR
1579	Bread, oatmeal, toasted	Baked Products	2.94 mg	16%	USDA_SR
1580	Beans, kidney, all types, boiled, with salt	Legumes and Legume Products	2.94 mg	16%	CNF
1581	Beans, kidney, dark red, boiled, salted	Legumes and Legume Products	2.94 mg	16%	CNF
1582	Beans, kidney, dark red, boiled	Legumes and Legume Products	2.94 mg	16%	CNF
1583	Carob (St. John's bread), flour	Legumes and Legume Products	2.94 mg	16%	CNF
1584	Cake, pudding-type, chocolate, dry mix	Baked Products	2.92 mg	16%	USDA_SR
1585	Mush, blue corn with ash (Navajo)	American Indian/Alaska Native Foods	2.92 mg	16%	USDA_SR
1586	Cake mix, chocolate, pudding-type, dry, unprepared	Baked Products	2.92 mg	16%	CNF
1587	Bread, reduced-calorie, wheat	Baked Products	2.91 mg	16%	USDA_SR
1588	Nuts, walnuts, english	Nut and Seed Products	2.91 mg	16%	USDA_SR
1589	Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits	Sweets	2.91 mg	16%	USDA_SR
1590	Cornmeal, blue (Navajo)	American Indian/Alaska Native Foods	2.91 mg	16%	USDA_SR
1591	Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker	Breakfast cereals	2.91 mg	16%	CNF
1592	Sweets, baking chocolate, M&M's Semisweet Chocolate Mini Baking Bits	Sweets	2.91 mg	16%	CNF
1593	Nuts, walnuts, English or Persian, dried	Nuts and Seeds	2.91 mg	16%	CNF
1594	Cookies, fig bars	Baked Products	2.90 mg	16%	USDA_SR
1595	Bread, raisin, enriched	Baked Products	2.90 mg	16%	USDA_SR
1596	Babyfood, cookie, baby, fruit	Baby Foods	2.90 mg	16%	USDA_SR
1597	Willow, native, young leaves, chopped	Vegetables and Vegetable Products	2.90 mg	16%	CNF
1598	Cookie, fig bar	Baked Products	2.90 mg	16%	CNF
1599	Pie crust, standard-type, prepared from recipe, baked	Baked Products	2.89 mg	16%	USDA_SR
1600	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.89 mg	16%	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.