Vegan foods high in Iron (USDA SR Legacy)

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 151–200 of 3,584 foods

#	Food	Category	Per 100 g	% DV
151	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	12.77 mg	71%
152	Seeds, cottonseed flour, partially defatted (glandless)	Nut and Seed Products	12.66 mg	70%
153	Seeds, cottonseed flour, low fat (glandless)	Nut and Seed Products	12.58 mg	70%
154	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Baked Products	12.57 mg	70%
155	Mushrooms, morel, raw	Vegetables and Vegetable Products	12.18 mg	68%
156	Cookies, chocolate sandwich, with creme filling, regular	Baked Products	12.14 mg	67%
157	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Breakfast Cereals	12.00 mg	67%
158	Beverages, Protein powder soy based	Beverages	12.00 mg	67%
159	Meat extender	Legumes and Legume Products	11.99 mg	67%
160	Chocolate, dark, 70-85% cacao solids	Sweets	11.90 mg	66%
161	Spearmint, fresh	Spices and Herbs	11.87 mg	66%
162	Spices, cloves, ground	Spices and Herbs	11.83 mg	66%
163	Formulated bar, POWER BAR, chocolate	Snacks	11.70 mg	65%
164	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	11.60 mg	64%
165	Leavening agents, baking powder, double-acting, straight phosphate	Baked Products	11.27 mg	63%
166	Spices, saffron	Spices and Herbs	11.10 mg	62%
167	Leavening agents, baking powder, double-acting, sodium aluminum sulfate	Baked Products	11.02 mg	61%
168	Peppers, ancho, dried	Vegetables and Vegetable Products	10.93 mg	61%
169	Snack, BALANCE, original bar	Snacks	10.90 mg	61%
170	Mothbeans, mature seeds, raw	Legumes and Legume Products	10.85 mg	60%
171	Soy protein concentrate, produced by alcohol extraction	Legumes and Legume Products	10.78 mg	60%
172	Soy protein concentrate, produced by acid wash	Legumes and Legume Products	10.78 mg	60%
173	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	10.70 mg	59%
174	Wheat bran, crude	Cereal Grains and Pasta	10.57 mg	59%
175	Beans, white, mature seeds, raw	Legumes and Legume Products	10.44 mg	58%
176	Peppers, sweet, red, freeze-dried	Vegetables and Vegetable Products	10.40 mg	58%
177	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	10.36 mg	58%
178	Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA	Baby Foods	10.20 mg	57%
179	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	Snacks	10.13 mg	56%
180	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	10.13 mg	56%
181	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	10.07 mg	56%
182	Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder	Baby Foods	10.00 mg	56%
183	Cowpeas, catjang, mature seeds, raw	Legumes and Legume Products	9.95 mg	55%
184	Peppers, pasilla, dried	Vegetables and Vegetable Products	9.83 mg	55%
185	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Breakfast Cereals	9.82 mg	55%
186	Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder	Baby Foods	9.80 mg	54%
187	Spices, poppy seed	Spices and Herbs	9.76 mg	54%
188	Tofu, dried-frozen (koyadofu)	Legumes and Legume Products	9.73 mg	54%
189	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Legumes and Legume Products	9.73 mg	54%
190	Spices, pepper, black	Spices and Herbs	9.71 mg	54%
191	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder	Baby Foods	9.50 mg	53%
192	Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE LIPIL, powder, with ARA and DHA	Baby Foods	9.50 mg	53%
193	Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	9.50 mg	53%
194	Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted	Baby Foods	9.50 mg	53%
195	Infant formula, PBM PRODUCTS, store brand, powder	Baby Foods	9.50 mg	53%
196	Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted	Baby Foods	9.47 mg	53%
197	Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted	Baby Foods	9.47 mg	53%
198	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Breakfast Cereals	9.41 mg	52%
199	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	9.35 mg	52%
200	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA	Baby Foods	9.33 mg	52%

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Vegan foods high in Iron (USDA SR Legacy)

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