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 1801–1850 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
1801	Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted	Baby Foods	2.60 mg	14%	USDA_SR
1802	Nuts, formulated, wheat-based, all flavors except macadamia, without salt	Nut and Seed Products	2.60 mg	14%	USDA_SR
1803	Willow, young leaves, chopped (Alaska Native)	American Indian/Alaska Native Foods	2.60 mg	14%	USDA_SR
1804	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Baked Products	2.60 mg	14%	USDA_SR
1805	Cereal, ready to eat, Oaty Bites, Nature's Path	Breakfast cereals	2.60 mg	14%	CNF
1806	Pie crust, cookie-type, graham cracker, ready-to-serve	Baked Products	2.60 mg	14%	CNF
1807	Cereal, ready to eat, Muesli: supreme, Jordans	Breakfast cereals	2.60 mg	14%	CNF
1808	Pie crust, standard type, frozen, ready-to-bake	Baked Products	2.60 mg	14%	CNF
1809	Puff pastry, frozen, ready-to-bake, baked	Baked Products	2.60 mg	14%	CNF
1810	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	2.60 mg	14%	CNF
1811	Crackers, multigrain	Baked Products	2.59 mg	14%	USDA_SR
1812	Triticale flour, whole-grain	Cereal Grains and Pasta	2.59 mg	14%	USDA_SR
1813	Raisins, seeded	Fruits and Fruit Juices	2.59 mg	14%	USDA_SR
1814	Soup, split pea, ready-to-serve	Soups, Sauces and Gravies	2.59 mg	14%	CNF
1815	Cracker, multigrain	Baked Products	2.59 mg	14%	CNF
1816	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	2.59 mg	14%	CNF
1817	Raisin, seeded	Fruits and fruit juices	2.59 mg	14%	CNF
1818	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Breakfast Cereals	2.58 mg	14%	USDA_SR
1819	Cookies, oatmeal, commercially prepared, regular	Baked Products	2.58 mg	14%	USDA_SR
1820	Sweet potato, flour	Vegetables and Vegetable Products	2.58 mg	14%	CNF
1821	Cookie, oatmeal (with or without raisins), commercial	Baked Products	2.58 mg	14%	CNF
1822	Pie crust, standard-type, prepared from recipe, unbaked	Baked Products	2.57 mg	14%	USDA_SR
1823	Nuts, walnuts, dry roasted, with salt added	Nut and Seed Products	2.57 mg	14%	USDA_SR
1824	Nuts, mixed nuts, oil roasted, without peanuts, without salt added	Nut and Seed Products	2.57 mg	14%	USDA_SR
1825	Beet greens, raw	Vegetables and Vegetable Products	2.57 mg	14%	USDA_SR
1826	Triticale	Cereal Grains and Pasta	2.57 mg	14%	USDA_SR
1827	Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow	Snacks	2.57 mg	14%	USDA_SR
1828	Nuts, mixed nuts, oil roasted, without peanuts, with salt added	Nut and Seed Products	2.57 mg	14%	USDA_SR
1829	Arrowhead, raw	Vegetables and Vegetable Products	2.57 mg	14%	USDA_SR
1830	Restaurant, family style, sirloin steak	Restaurant Foods	2.57 mg	14%	USDA_SR
1831	Grains, triticale	Cereals, Grains and Pasta	2.57 mg	14%	CNF
1832	Pie crust, standard type, homemade, unbaked	Baked Products	2.57 mg	14%	CNF
1833	Nuts, mixed nuts, oil roasted without peanuts, salted	Nuts and Seeds	2.57 mg	14%	CNF
1834	Nuts, mixed nuts, oil roasted without peanuts	Nuts and Seeds	2.57 mg	14%	CNF
1835	Beet greens, raw	Vegetables and Vegetable Products	2.57 mg	14%	CNF
1836	Arrowhead, raw	Vegetables and Vegetable Products	2.57 mg	14%	CNF
1837	Cereal, hot, oats, instant: regular, prepared	Breakfast cereals	2.57 mg	14%	CNF
1838	Bread, whole-wheat, commercially prepared	Baked Products	2.56 mg	14%	USDA_FF
1839	Rice and Wheat cereal bar	Snacks	2.56 mg	14%	USDA_SR
1840	Puff pastry, frozen, ready-to-bake	Baked Products	2.56 mg	14%	USDA_SR
1841	Snacks, granola bars, soft, uncoated, plain	Snacks	2.56 mg	14%	USDA_SR
1842	Puff pastry, frozen, ready-to-bake	Baked Products	2.56 mg	14%	CNF
1843	Peanuts, virginia, raw	Legumes and Legume Products	2.55 mg	14%	USDA_SR
1844	Fast foods, miniature cinnamon rolls	Fast Foods	2.55 mg	14%	USDA_SR
1845	Fast foods, hush puppies	Fast Foods	2.55 mg	14%	USDA_SR
1846	Desserts, rennin, chocolate, dry mix	Sweets	2.55 mg	14%	USDA_SR
1847	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.55 mg	14%	CNF
1848	Granola bar, crunchy, fruit and/or nut	Baked Products	2.55 mg	14%	CNF
1849	Granola bar, crunchy, plain	Baked Products	2.55 mg	14%	CNF
1850	Fast foods, Miniature cinnamon rolls	Fast Foods	2.55 mg	14%	CNF

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Vegan foods high in Iron

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