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 2001–2050 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
2001	Dock (sorrel), raw	Vegetables and Vegetable Products	2.40 mg	13%	CNF
2002	Peas, edible-podded (snow peas), frozen, boiled, drained	Vegetables and Vegetable Products	2.40 mg	13%	CNF
2003	Cereal, ready to eat, Granola: Blueberry, light, Rogers	Breakfast cereals	2.40 mg	13%	CNF
2004	Lima beans, large, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.39 mg	13%	USDA_SR
2005	Lima beans, large, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.39 mg	13%	USDA_SR
2006	Nuts, chestnuts, european, dried, peeled	Nut and Seed Products	2.39 mg	13%	USDA_SR
2007	Beans, lima, dry, large, boiled, salted	Legumes and Legume Products	2.39 mg	13%	CNF
2008	Beans, lima, dry, large, boiled	Legumes and Legume Products	2.39 mg	13%	CNF
2009	Nuts, European chestnuts (sweet), dried, peeled	Nuts and Seeds	2.39 mg	13%	CNF
2010	Cookies, vanilla wafers, lower fat	Baked Products	2.38 mg	13%	USDA_SR
2011	Cookies, oatmeal, refrigerated dough, baked	Baked Products	2.38 mg	13%	USDA_SR
2012	Soy sauce made from soy (tamari)	Legumes and Legume Products	2.38 mg	13%	USDA_SR
2013	Potato soup, instant, dry mix	Soups, Sauces, and Gravies	2.38 mg	13%	USDA_SR
2014	Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate	Baby Foods	2.38 mg	13%	USDA_SR
2015	Nuts, chestnuts, european, dried, unpeeled	Nut and Seed Products	2.38 mg	13%	USDA_SR
2016	Corn flour, whole-grain, yellow	Cereal Grains and Pasta	2.38 mg	13%	USDA_SR
2017	Corn flour, whole-grain, white	Cereal Grains and Pasta	2.38 mg	13%	USDA_SR
2018	Cookie, oatmeal, refrigerated dough, prepared	Baked Products	2.38 mg	13%	CNF
2019	Soup, potato, instant, dehydrated, unprepared	Soups, Sauces and Gravies	2.38 mg	13%	CNF
2020	Grains, corn flour, yellow, whole-grain	Cereals, Grains and Pasta	2.38 mg	13%	CNF
2021	Cookie, vanilla wafer, 12 to 17% fat	Baked Products	2.38 mg	13%	CNF
2022	Soy sauce (made from soy), tamari	Legumes and Legume Products	2.38 mg	13%	CNF
2023	Nuts, European chestnuts (sweet), dried, unpeeled	Nuts and Seeds	2.38 mg	13%	CNF
2024	Nuts, pecans, halves, raw	Nut and Seed Products	2.37 mg	13%	USDA_FF
2025	TACO BELL, Bean Burrito	Fast Foods	2.37 mg	13%	USDA_SR
2026	Beans, navy, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.36 mg	13%	USDA_SR
2027	Beans, navy, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.36 mg	13%	USDA_SR
2028	Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted	Baby Foods	2.36 mg	13%	USDA_SR
2029	Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted	Baby Foods	2.36 mg	13%	USDA_SR
2030	Fast foods, hot dog, plain	Fast Foods	2.36 mg	13%	CNF
2031	Beans, navy, boiled, salted	Legumes and Legume Products	2.36 mg	13%	CNF
2032	Beans, navy, boiled	Legumes and Legume Products	2.36 mg	13%	CNF
2033	Cowpeas (blackeyes), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	2.35 mg	13%	USDA_SR
2034	Cowpeas (black-eyed peas), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	2.35 mg	13%	CNF
2035	Granola bar, chewy, fruit and/or nut	Baked Products	2.34 mg	13%	CNF
2036	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted	Baby Foods	2.33 mg	13%	USDA_SR
2037	Cookie, sugar, homemade, made with margarine	Baked Products	2.33 mg	13%	CNF
2038	Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker	Breakfast cereals	2.33 mg	13%	CNF
2039	Archway Home Style Cookies, Strawberry Filled	Baked Products	2.32 mg	13%	USDA_SR
2040	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA	Baby Foods	2.32 mg	13%	USDA_SR
2041	Archway Home Style Cookies, Raspberry Filled	Baked Products	2.32 mg	13%	USDA_SR
2042	DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust	Fast Foods	2.32 mg	13%	USDA_SR
2043	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted	Baby Foods	2.32 mg	13%	USDA_SR
2044	Drumstick leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.32 mg	13%	USDA_SR
2045	Drumstick leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.32 mg	13%	USDA_SR
2046	Amaranth leaves, raw	Vegetables and Vegetable Products	2.32 mg	13%	USDA_SR
2047	Snacks, tortilla chips, unsalted, white corn	Snacks	2.32 mg	13%	USDA_SR
2048	Drumstick (horseradish-tree), leaves, boiled, drained, with salt	Vegetables and Vegetable Products	2.32 mg	13%	CNF
2049	Snacks, tortilla chips, unsalted	Snacks	2.32 mg	13%	CNF
2050	Drumstick (horseradish-tree), leaves, boiled, drained	Vegetables and Vegetable Products	2.32 mg	13%	CNF

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Vegan foods high in Iron

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