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 1901–1950 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
1901	Cookie, chocolate chip, refrigerated dough, baked	Baked Products	2.50 mg	14%	CNF
1902	Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	Breakfast cereals	2.50 mg	14%	CNF
1903	Grains, barley, pearled, dry	Cereals, Grains and Pasta	2.50 mg	14%	CNF
1904	Candies, Golden Almond Solitaires, chocolate with almonds	Sweets	2.50 mg	14%	CNF
1905	Taco shell, baked, unsalted	Baked Products	2.50 mg	14%	CNF
1906	Bread, cornbread (also corn muffin mix), dry mix, unprepared	Baked Products	2.50 mg	14%	CNF
1907	Soybeans, green (edamame), boiled, drained	Vegetables and Vegetable Products	2.50 mg	14%	CNF
1908	Persimmon, native, raw	Fruits and fruit juices	2.50 mg	14%	CNF
1909	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	2.50 mg	14%	CNF
1910	Soup, mushroom, dehydrated	Soups, Sauces and Gravies	2.50 mg	14%	CNF
1911	Corn fritter	Baked Products	2.50 mg	14%	CNF
1912	Cookies, chocolate, made with rice cereal	Baked Products	2.49 mg	14%	USDA_SR
1913	Miso	Legumes and Legume Products	2.49 mg	14%	USDA_SR
1914	Soybean, fermented products, miso	Legumes and Legume Products	2.49 mg	14%	CNF
1915	Beans, yellow, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.48 mg	14%	USDA_SR
1916	Cookies, fudge, cake-type (includes trolley cakes)	Baked Products	2.48 mg	14%	USDA_SR
1917	Apricots, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	2.48 mg	14%	USDA_SR
1918	Beans, yellow, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.48 mg	14%	USDA_SR
1919	Cookie, fudge, cake-type	Baked Products	2.48 mg	14%	CNF
1920	Beans, yellow, boiled, salted	Legumes and Legume Products	2.48 mg	14%	CNF
1921	Beans, yellow, boiled	Legumes and Legume Products	2.48 mg	14%	CNF
1922	Apricot, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	2.48 mg	14%	CNF
1923	Nuts, brazilnuts, raw	Nut and Seed Products	2.47 mg	14%	USDA_FF
1924	Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond	Breakfast Cereals	2.47 mg	14%	USDA_SR
1925	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Baked Products	2.47 mg	14%	USDA_SR
1926	Bread, whole-wheat, commercially prepared	Baked Products	2.47 mg	14%	USDA_SR
1927	Buckwheat groats, roasted, dry	Cereal Grains and Pasta	2.47 mg	14%	USDA_SR
1928	Nuts, pecans, oil roasted, without salt added	Nut and Seed Products	2.47 mg	14%	USDA_SR
1929	Nuts, pecans, oil roasted, with salt added	Nut and Seed Products	2.47 mg	14%	USDA_SR
1930	Pie crust, deep dish, frozen, baked, made with enriched flour	Baked Products	2.47 mg	14%	USDA_SR
1931	Bread, whole grain (whole-wheat), with added fibre, commercial, toasted	Baked Products	2.47 mg	14%	CNF
1932	Grains, buckwheat groats, roasted, dry	Cereals, Grains and Pasta	2.47 mg	14%	CNF
1933	Bannock	Baked Products	2.47 mg	14%	CNF
1934	Nuts, pecans, oil roasted, salted	Nuts and Seeds	2.47 mg	14%	CNF
1935	Nuts, pecans, oil roasted	Nuts and Seeds	2.47 mg	14%	CNF
1936	Cookies, chocolate chip, prepared from recipe, made with margarine	Baked Products	2.46 mg	14%	USDA_SR
1937	Bulgur, dry	Cereal Grains and Pasta	2.46 mg	14%	USDA_SR
1938	Nuts, beechnuts, dried	Nut and Seed Products	2.46 mg	14%	USDA_SR
1939	Bread, garlic, toasted	Baked Products	2.46 mg	14%	CNF
1940	Grains, bulgur, dry	Cereals, Grains and Pasta	2.46 mg	14%	CNF
1941	Cookie, chocolate chip, homemade, made with margarine	Baked Products	2.46 mg	14%	CNF
1942	Nuts, beechnuts, dried	Nuts and Seeds	2.46 mg	14%	CNF
1943	Archway Home Style Cookies, Oatmeal	Baked Products	2.45 mg	14%	USDA_SR
1944	Muffins, English, whole-wheat	Baked Products	2.45 mg	14%	USDA_SR
1945	Lima beans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.45 mg	14%	USDA_SR
1946	Lima beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.45 mg	14%	USDA_SR
1947	Granola bar, chewy, sweet and salty	Baked Products	2.45 mg	14%	CNF
1948	Beans, lima, boiled, drained, with salt	Vegetables and Vegetable Products	2.45 mg	14%	CNF
1949	English muffin, whole wheat	Baked Products	2.45 mg	14%	CNF
1950	Beans, lima, boiled, drained	Vegetables and Vegetable Products	2.45 mg	14%	CNF

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Vegan foods high in Iron

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