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 1851–1900 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
1851	Fast foods, side dish, hush puppies	Fast Foods	2.55 mg	14%	CNF
1852	Dessert, rennin, chocolate, dry mix, unprepared	Sweets	2.55 mg	14%	CNF
1853	Peanuts, Virginia, raw	Legumes and Legume Products	2.55 mg	14%	CNF
1854	Cake, shortcake, biscuit-type, prepared from recipe	Baked Products	2.54 mg	14%	USDA_SR
1855	Hummus, commercial	Legumes and Legume Products	2.54 mg	14%	USDA_SR
1856	Snack, Pretzel, hard chocolate coated	Snacks	2.54 mg	14%	USDA_SR
1857	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	2.54 mg	14%	USDA_SR
1858	Bread, cinnamon	Baked Products	2.54 mg	14%	USDA_SR
1859	Rye flour, medium	Cereal Grains and Pasta	2.54 mg	14%	USDA_SR
1860	Snacks, corn-based, extruded, cones, plain	Snacks	2.54 mg	14%	USDA_SR
1861	Snacks, pretzels, hard, chocolate coated	Snacks	2.54 mg	14%	CNF
1862	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.54 mg	14%	CNF
1863	Cake, shortcake, biscuit-type, homemade	Baked Products	2.54 mg	14%	CNF
1864	Snacks, corn-based, extruded, cones, plain	Snacks	2.54 mg	14%	CNF
1865	Flour, rye	Cereal Grains and Pasta	2.54 mg	14%	USDA_FF
1866	Millet, whole grain	Cereal Grains and Pasta	2.53 mg	14%	USDA_FF
1867	Doughnuts, cake-type, plain (includes unsugared, old-fashioned)	Baked Products	2.53 mg	14%	USDA_SR
1868	English muffins, whole grain white	Baked Products	2.53 mg	14%	USDA_SR
1869	Cookies, marshmallow, chocolate-coated (includes marshmallow pies)	Baked Products	2.53 mg	14%	USDA_SR
1870	Nuts, pecans	Nut and Seed Products	2.53 mg	14%	USDA_SR
1871	Yellow rice with seasoning, dry packet mix, unprepared	Meals, Entrees, and Side Dishes	2.53 mg	14%	USDA_SR
1872	Keikitos (muffins), Latino bakery item	Baked Products	2.53 mg	14%	USDA_SR
1873	Cereal, ready to eat, Morning Crisp Wild Berries, Jordans	Breakfast cereals	2.53 mg	14%	CNF
1874	Fast foods, sandwiches and burgers, steak sandwich	Fast Foods	2.53 mg	14%	CNF
1875	Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned)	Baked Products	2.53 mg	14%	CNF
1876	Cookie, marshmallow (includes pies), chocolate-coated	Baked Products	2.53 mg	14%	CNF
1877	Nuts, pecans, dried	Nuts and Seeds	2.53 mg	14%	CNF
1878	Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour	Baked Products	2.52 mg	14%	USDA_SR
1879	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.51 mg	14%	USDA_SR
1880	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.51 mg	14%	USDA_SR
1881	POPEYES, biscuit	Fast Foods	2.51 mg	14%	USDA_SR
1882	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nut and Seed Products	2.51 mg	14%	USDA_SR
1883	Bread, spelt, commercial	Baked Products	2.51 mg	14%	CNF
1884	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	2.51 mg	14%	CNF
1885	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	2.51 mg	14%	CNF
1886	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nuts and Seeds	2.51 mg	14%	CNF
1887	Taco shells, baked, without added salt	Baked Products	2.50 mg	14%	USDA_SR
1888	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Baked Products	2.50 mg	14%	USDA_SR
1889	Cookies, chocolate chip, refrigerated dough, baked	Baked Products	2.50 mg	14%	USDA_SR
1890	Bread, cornbread, dry mix, enriched (includes corn muffin mix)	Baked Products	2.50 mg	14%	USDA_SR
1891	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Breakfast Cereals	2.50 mg	14%	USDA_SR
1892	Soybeans, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.50 mg	14%	USDA_SR
1893	Cabbage, kimchi	Vegetables and Vegetable Products	2.50 mg	14%	USDA_SR
1894	Barley, pearled, raw	Cereal Grains and Pasta	2.50 mg	14%	USDA_SR
1895	Persimmons, native, raw	Fruits and Fruit Juices	2.50 mg	14%	USDA_SR
1896	Soybeans, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.50 mg	14%	USDA_SR
1897	Bread, multi-grain (includes whole-grain)	Baked Products	2.50 mg	14%	USDA_SR
1898	Candies, HERSHEY'S GOLDEN ALMOND SOLITAIRES	Sweets	2.50 mg	14%	USDA_SR
1899	Snacks, granola bars, hard, almond	Snacks	2.50 mg	14%	USDA_SR
1900	Soybeans, green (edamame), boiled, drained, with salt	Vegetables and Vegetable Products	2.50 mg	14%	CNF

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Vegan foods high in Iron

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