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 2201–2250 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
2201	Snacks, sweet potato chips, unsalted	Snacks	2.12 mg	12%	USDA_SR
2202	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Baked Products	2.12 mg	12%	USDA_SR
2203	Nuts, hickorynuts, dried	Nut and Seed Products	2.12 mg	12%	USDA_SR
2204	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.12 mg	12%	USDA_SR
2205	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.12 mg	12%	USDA_SR
2206	Pastry, Pastelitos de Guava (guava pastries)	Baked Products	2.12 mg	12%	USDA_SR
2207	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.12 mg	12%	CNF
2208	Snacks, sweet potato chips, unsalted	Snacks	2.12 mg	12%	CNF
2209	Grains, rye flour, medium	Cereals, Grains and Pasta	2.12 mg	12%	CNF
2210	Shake and bake, dry	Baked Products	2.12 mg	12%	CNF
2211	Pie crust, cookie-type, graham cracker, homemade, chilled	Baked Products	2.12 mg	12%	CNF
2212	Nuts, hickory nuts, dried	Nuts and Seeds	2.12 mg	12%	CNF
2213	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained	Vegetables and Vegetable Products	2.12 mg	12%	CNF
2214	Beverages, chocolate syrup	Beverages	2.11 mg	12%	USDA_SR
2215	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Breakfast Cereals	2.11 mg	12%	USDA_SR
2216	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.11 mg	12%	USDA_SR
2217	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.11 mg	12%	USDA_SR
2218	Edamame, frozen, unprepared	Vegetables and Vegetable Products	2.11 mg	12%	USDA_SR
2219	Beans, navy, mature seeds, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	2.11 mg	12%	CNF
2220	Soybeans, green (edamame), frozen, unprepared	Vegetables and Vegetable Products	2.11 mg	12%	CNF
2221	Chocolate syrup, thin type	Sweets	2.11 mg	12%	CNF
2222	Beans, navy, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	2.11 mg	12%	CNF
2223	Beans, black, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.10 mg	12%	USDA_SR
2224	Bread, boston brown, canned	Baked Products	2.10 mg	12%	USDA_SR
2225	Peanut flour, defatted	Legumes and Legume Products	2.10 mg	12%	USDA_SR
2226	Beans, black, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.10 mg	12%	USDA_SR
2227	Amaranth grain, cooked	Cereal Grains and Pasta	2.10 mg	12%	USDA_SR
2228	Vegetarian meatloaf or patties	Legumes and Legume Products	2.10 mg	12%	USDA_SR
2229	Soybeans, mature seeds, sprouted, raw	Vegetables and Vegetable Products	2.10 mg	12%	USDA_SR
2230	Leeks, (bulb and lower leaf-portion), raw	Vegetables and Vegetable Products	2.10 mg	12%	USDA_SR
2231	Pears, dried, sulfured, uncooked	Fruits and Fruit Juices	2.10 mg	12%	USDA_SR
2232	Fireweed, young leaves, raw (Alaska Native)	American Indian/Alaska Native Foods	2.10 mg	12%	USDA_SR
2233	Nuts, chestnuts, japanese, roasted	Nut and Seed Products	2.10 mg	12%	USDA_SR
2234	Grains, amaranth, cooked	Cereals, Grains and Pasta	2.10 mg	12%	CNF
2235	Cookie, shortbread, plain, homemade	Baked Products	2.10 mg	12%	CNF
2236	Fireweed, native, young leaves, raw	Vegetables and Vegetable Products	2.10 mg	12%	CNF
2237	Vegetarian meat loaf or patty, meatless	Legumes and Legume Products	2.10 mg	12%	CNF
2238	Bread, Boston brown, canned	Baked Products	2.10 mg	12%	CNF
2239	Beans, black, mature seeds, boiled	Legumes and Legume Products	2.10 mg	12%	CNF
2240	Beans, black, mature seeds, boiled, salted	Legumes and Legume Products	2.10 mg	12%	CNF
2241	Peanut flour, defatted, salted	Legumes and Legume Products	2.10 mg	12%	CNF
2242	Nuts, Japanese chestnuts, roasted	Nuts and Seeds	2.10 mg	12%	CNF
2243	Leeks (bulb and lower-leaf portion), raw	Vegetables and Vegetable Products	2.10 mg	12%	CNF
2244	Soybeans, mature seeds, sprouted, bean sprouts, raw	Vegetables and Vegetable Products	2.10 mg	12%	CNF
2245	Pear, dried halves, sulphured, uncooked	Fruits and fruit juices	2.10 mg	12%	CNF
2246	Soup, leek, dehydrated	Soups, Sauces and Gravies	2.10 mg	12%	CNF
2247	Soup, cauliflower, dehydrated	Soups, Sauces and Gravies	2.10 mg	12%	CNF
2248	Beans, cranberry (roman), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.09 mg	12%	USDA_SR
2249	Beans, pinto, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.09 mg	12%	USDA_SR
2250	Beans, pinto, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.09 mg	12%	USDA_SR

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Vegan foods high in Iron

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