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

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Showing 1701–1750 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
1701	Cookies, animal crackers (includes arrowroot, tea biscuits)	Baked Products	2.75 mg	15%	USDA_SR
1702	CRACKER BARREL, grilled sirloin steak	Restaurant Foods	2.75 mg	15%	USDA_SR
1703	Cookie, animal crackers (arrowroot, social tea)	Baked Products	2.75 mg	15%	CNF
1704	Biscuit, multigrain, refrigerated dough	Baked Products	2.75 mg	15%	CNF
1705	Rolls, dinner, sweet	Baked Products	2.74 mg	15%	USDA_SR
1706	Cereal, ready to eat, Crispy Rice, Nature's Path	Breakfast cereals	2.73 mg	15%	CNF
1707	Crackers, rusk toast	Baked Products	2.72 mg	15%	USDA_SR
1708	Bread, multi-grain, toasted (includes whole-grain)	Baked Products	2.72 mg	15%	USDA_SR
1709	Cake, sponge, commercially prepared	Baked Products	2.72 mg	15%	USDA_SR
1710	Cracker, rusk toast	Baked Products	2.72 mg	15%	CNF
1711	Cake, sponge, commercial	Baked Products	2.72 mg	15%	CNF
1712	Rolls, french	Baked Products	2.71 mg	15%	USDA_SR
1713	Corn grain, yellow	Cereal Grains and Pasta	2.71 mg	15%	USDA_SR
1714	Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.71 mg	15%	USDA_SR
1715	Corn grain, white	Cereal Grains and Pasta	2.71 mg	15%	USDA_SR
1716	Pectin, unsweetened, dry mix	Sweets	2.71 mg	15%	USDA_SR
1717	Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.71 mg	15%	USDA_SR
1718	Spinach, raw	Vegetables and Vegetable Products	2.71 mg	15%	USDA_SR
1719	Bread, 60% whole wheat, commercial	Baked Products	2.71 mg	15%	CNF
1720	Beans, pinto, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.71 mg	15%	CNF
1721	Grains, corn, yellow, field, dry	Cereals, Grains and Pasta	2.71 mg	15%	CNF
1722	Sweets, pectin, unsweetened, dry mix	Sweets	2.71 mg	15%	CNF
1723	Roll, french	Baked Products	2.71 mg	15%	CNF
1724	Spinach, raw	Vegetables and Vegetable Products	2.71 mg	15%	CNF
1725	Beans, pinto, frozen, boiled, drained	Vegetables and Vegetable Products	2.71 mg	15%	CNF
1726	Rolls, dinner, rye	Baked Products	2.70 mg	15%	USDA_SR
1727	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks	2.70 mg	15%	USDA_SR
1728	Tempeh	Legumes and Legume Products	2.70 mg	15%	USDA_SR
1729	Clif Z bar	Baby Foods	2.70 mg	15%	USDA_SR
1730	Cookies, oatmeal, prepared from recipe, without raisins	Baked Products	2.70 mg	15%	USDA_SR
1731	Bread, oatmeal	Baked Products	2.70 mg	15%	USDA_SR
1732	Candies, dark chocolate coated coffee beans	Sweets	2.70 mg	15%	USDA_SR
1733	Noodles, japanese, soba, dry	Cereal Grains and Pasta	2.70 mg	15%	USDA_SR
1734	Candies, dark chocolate coated coffee beans	Sweets	2.70 mg	15%	CNF
1735	Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery	Breakfast cereals	2.70 mg	15%	CNF
1736	Cereal, ready to eat, Grainshop, Weetabix	Breakfast cereals	2.70 mg	15%	CNF
1737	Pasta, Japanese noodles, soba, dry	Cereals, Grains and Pasta	2.70 mg	15%	CNF
1738	Cookie, oatmeal, homemade, without raisins	Baked Products	2.70 mg	15%	CNF
1739	Roll, dinner, rye	Baked Products	2.70 mg	15%	CNF
1740	Soybean, fermented products, tempeh (tempe)	Legumes and Legume Products	2.70 mg	15%	CNF
1741	Bread, irish soda, prepared from recipe	Baked Products	2.69 mg	15%	USDA_SR
1742	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks	2.69 mg	15%	USDA_SR
1743	Muffin, wheat bran, dry mix, prepared	Baked Products	2.69 mg	15%	CNF
1744	Bread, Irish soda, homemade	Baked Products	2.69 mg	15%	CNF
1745	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	2.69 mg	15%	CNF
1746	Soup, pea, green or split, dehydrated	Soups, Sauces and Gravies	2.69 mg	15%	CNF
1747	Barley flour or meal	Cereal Grains and Pasta	2.68 mg	15%	USDA_SR
1748	Tomatoes, sun-dried, packed in oil, drained	Vegetables and Vegetable Products	2.68 mg	15%	USDA_SR
1749	Elk, free range, roast, eye of round, cooked (Shoshone Bannock)	American Indian/Alaska Native Foods	2.68 mg	15%	USDA_SR
1750	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	2.68 mg	15%	USDA_SR

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Vegan foods high in Iron

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