Vegan foods high in Iron (Canadian (CNF))

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 2151–2200 of 2,883 foods

#	Food	Category	Per 100 g	% DV
2151	Corn, sweet, yellow, on or off the cob, boiled, drained	Vegetables and Vegetable Products	0.45 mg	2%
2152	Drumstick (horseradish-tree), pods, boiled, drained	Vegetables and Vegetable Products	0.45 mg	2%
2153	Pie, apple, commercial, 2 crust	Baked Products	0.45 mg	2%
2154	Vinegar, red wine	Spices and Herbs	0.45 mg	2%
2155	Drumstick (horseradish-tree), pods, boiled, drained, with salt	Vegetables and Vegetable Products	0.45 mg	2%
2156	Soup, wonton (won ton), canned, ready-to-serve	Soups, Sauces and Gravies	0.45 mg	2%
2157	Mushroom, shiitake, cooked	Vegetables and Vegetable Products	0.44 mg	2%
2158	Squash, summer, crookneck, raw	Vegetables and Vegetable Products	0.44 mg	2%
2159	Squash, winter, all varieties, baked	Vegetables and Vegetable Products	0.44 mg	2%
2160	Carrot, frozen, unprepared	Vegetables and Vegetable Products	0.44 mg	2%
2161	Rutabaga (swede), raw	Vegetables and Vegetable Products	0.44 mg	2%
2162	Strawberry flavour mix, powder	Beverages	0.44 mg	2%
2163	Plant-based beverage, soy, enriched, all flavours, low fat	Beverages	0.44 mg	2%
2164	Squash, winter, all varieties, baked, with salt	Vegetables and Vegetable Products	0.44 mg	2%
2165	Plant-based beverage, soy, enriched, with Omega-3 fatty acids added	Beverages	0.44 mg	2%
2166	Sweet potato, french-fried, cross cut, frozen, unprepared	Vegetables and Vegetable Products	0.44 mg	2%
2167	Soup, tomato, canned, condensed, reduced sodium, water added	Soups, Sauces and Gravies	0.44 mg	2%
2168	Apple, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	0.43 mg	2%
2169	Apricot, canned whole no skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.43 mg	2%
2170	Boysenberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.43 mg	2%
2171	Balsam-pear (bitter gourd, bitter melon), pods, raw	Vegetables and Vegetable Products	0.43 mg	2%
2172	Celeriac, boiled, drained	Vegetables and Vegetable Products	0.43 mg	2%
2173	Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained	Vegetables and Vegetable Products	0.43 mg	2%
2174	Pepper, sweet, red, raw	Vegetables and Vegetable Products	0.43 mg	2%
2175	Durian, raw or frozen	Fruits and fruit juices	0.43 mg	2%
2176	Candied, maraschino cherries, jar, drained	Sweets	0.43 mg	2%
2177	Celeriac, boiled, drained, with salt	Vegetables and Vegetable Products	0.43 mg	2%
2178	Soy sauce (made with hydrolyzed vegetable protein), reduced sodium	Legumes and Legume Products	0.43 mg	2%
2179	Babyfood, fruit, jarred, banana and other fruit	Babyfoods	0.43 mg	2%
2180	Raspberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.42 mg	2%
2181	Cauliflower, raw	Vegetables and Vegetable Products	0.42 mg	2%
2182	Celery, boiled, drained	Vegetables and Vegetable Products	0.42 mg	2%
2183	Corn, sweet, canned, vacuum pack, niblets	Vegetables and Vegetable Products	0.42 mg	2%
2184	Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared	Vegetables and Vegetable Products	0.42 mg	2%
2185	Celery, boiled, drained, with salt	Vegetables and Vegetable Products	0.42 mg	2%
2186	Strudel, apple	Baked Products	0.42 mg	2%
2187	Grains, rice, brown, long-grain, cooked	Cereals, Grains and Pasta	0.42 mg	2%
2188	Horseradish, prepared	Spices and Herbs	0.42 mg	2%
2189	Juice, tomato and vegetable, low sodium	Vegetables and Vegetable Products	0.42 mg	2%
2190	Corn, sweet, canned, vacuum pack, niblets, unsalted	Vegetables and Vegetable Products	0.42 mg	2%
2191	Plant-based beverage, soy, enriched, all flavours	Beverages	0.42 mg	2%
2192	Grapefruit, canned, waterpack, solids and liquid	Fruits and fruit juices	0.41 mg	2%
2193	Prune, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.41 mg	2%
2194	Prune, dried, cooked, no added sugar	Fruits and fruit juices	0.41 mg	2%
2195	Strawberry, raw	Fruits and fruit juices	0.41 mg	2%
2196	Cauliflower, frozen, boiled, drained	Vegetables and Vegetable Products	0.41 mg	2%
2197	Taro shoots, cooked	Vegetables and Vegetable Products	0.41 mg	2%
2198	Lettuce, iceberg	Vegetables and Vegetable Products	0.41 mg	2%
2199	Potato, flesh, cooked in skin, microwaved	Vegetables and Vegetable Products	0.41 mg	2%
2200	Beets, pickled, canned, solids and liquid	Vegetables and Vegetable Products	0.41 mg	2%

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Vegan foods high in Iron (Canadian (CNF))

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