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 2251–2300 of 2,883 foods

#	Food	Category	Per 100 g	% DV
2251	Grains, rice, white, steamed, Chinese restaurant	Cereals, Grains and Pasta	0.39 mg	2%
2252	Salad, garden, with Italian dressing, homemade	Mixed Dishes	0.39 mg	2%
2253	Soup, minestrone, canned, condensed, water added	Soups, Sauces and Gravies	0.38 mg	2%
2254	Apricot nectar, canned	Fruits and fruit juices	0.38 mg	2%
2255	Pineapple, canned heavy syrup pack, solids and liquid	Fruits and fruit juices	0.38 mg	2%
2256	Pineapple, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.38 mg	2%
2257	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained	Vegetables and Vegetable Products	0.38 mg	2%
2258	Cabbage, savoy, boiled, drained	Vegetables and Vegetable Products	0.38 mg	2%
2259	Waxgourd (Chinese perserving melon), boiled, drained	Vegetables and Vegetable Products	0.38 mg	2%
2260	Corn, sweet, canned, cream style	Vegetables and Vegetable Products	0.38 mg	2%
2261	Potato, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.38 mg	2%
2262	Alcohol, table wine, rosé (11.5% alcohol by volume)	Beverages	0.38 mg	2%
2263	Grains, couscous, cooked	Cereals, Grains and Pasta	0.38 mg	2%
2264	Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared	Sweets	0.38 mg	2%
2265	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%
2266	Cabbage, savoy, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%
2267	Corn, sweet, canned, cream style, unsalted	Vegetables and Vegetable Products	0.38 mg	2%
2268	Waxgourd (Chinese perserving melon), boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%
2269	Sauce, peanut (made from coconut, water, sugar, peanuts)	Soups, Sauces and Gravies	0.38 mg	2%
2270	Soup, pea, green or split, dehydrated, water added	Soups, Sauces and Gravies	0.37 mg	2%
2271	Peach, frozen sliced, sweetened	Fruits and fruit juices	0.37 mg	2%
2272	Fig, raw	Fruits and fruit juices	0.37 mg	2%
2273	Tangerine (mandarin), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.37 mg	2%
2274	Squash, summer, crookneck, boiled, drained	Vegetables and Vegetable Products	0.37 mg	2%
2275	Squash, summer, zucchini, raw	Vegetables and Vegetable Products	0.37 mg	2%
2276	Squash, summer, zucchini, boiled, drained	Vegetables and Vegetable Products	0.37 mg	2%
2277	Alcohol, table wine, all (11.5% alcohol by volume)	Beverages	0.37 mg	2%
2278	Sweets, syrups, corn, dark	Sweets	0.37 mg	2%
2279	Fast foods, dessert, sundae, hot fudge	Fast Foods	0.37 mg	2%
2280	Blueberry, wild, raw	Fruits and fruit juices	0.37 mg	2%
2281	Squash, summer, zucchini, boiled, drained, with salt	Vegetables and Vegetable Products	0.37 mg	2%
2282	Sweets, turbinado	Sweets	0.37 mg	2%
2283	Babyfood, mixed fruit with oatmeal cereal, all stages	Babyfoods	0.37 mg	2%
2284	Cherry, sweet, raw	Fruits and fruit juices	0.36 mg	2%
2285	Cherry, sweet, canned, water pack, solids and liquid	Fruits and fruit juices	0.36 mg	2%
2286	Crabapple, raw	Fruits and fruit juices	0.36 mg	2%
2287	Grapefruit juice, canned, sweetened	Fruits and fruit juices	0.36 mg	2%
2288	Passion fruit juice, yellow, raw	Fruits and fruit juices	0.36 mg	2%
2289	Cherry, sweet, canned, light syrup pack	Fruits and fruit juices	0.36 mg	2%
2290	Grape, red or green (European type, such as Thompson seedless), adherent skin, raw	Fruits and fruit juices	0.36 mg	2%
2291	Grape juice, frozen concentrate, sugar and vitamin C added, undiluted	Fruits and fruit juices	0.36 mg	2%
2292	Peach, canned halves or slices, light syrup pack, solids and liquid	Fruits and fruit juices	0.36 mg	2%
2293	Corn, sweet, canned, brine pack, solids and liquid	Vegetables and Vegetable Products	0.36 mg	2%
2294	Gourd, dishcloth (towelgourd), raw	Vegetables and Vegetable Products	0.36 mg	2%
2295	Gourd, dishcloth (towelgourd), boiled, drained	Vegetables and Vegetable Products	0.36 mg	2%
2296	Drumstick (horseradish-tree), pods, raw	Vegetables and Vegetable Products	0.36 mg	2%
2297	Squash, summer, all varieties, boiled, drained	Vegetables and Vegetable Products	0.36 mg	2%
2298	Beets, harvard, canned, solids and liquid	Vegetables and Vegetable Products	0.36 mg	2%
2299	Coffee, instant, with sugar, French flavour, powder	Beverages	0.36 mg	2%
2300	Dessert, pudding, vanilla, ready-to-eat, fat free	Sweets	0.36 mg	2%

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Vegan foods high in Iron (Canadian (CNF))

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