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 2301–2350 of 2,883 foods

#	Food	Category	Per 100 g	% DV
2301	Mango, nectar, canned	Fruits and fruit juices	0.36 mg	2%
2302	Corn, sweet, canned, brine pack, solids and liquid, unsalted	Vegetables and Vegetable Products	0.36 mg	2%
2303	Gourd, dishcloth (towelgourd), boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%
2304	Squash, summer, all varieties, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%
2305	Soup, tomato and red pepper, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.36 mg	2%
2306	Babyfood, vegetables, jarred, sweet potato, all stages	Babyfoods	0.36 mg	2%
2307	Cherry, sweet, canned, heavy syrup pack	Fruits and fruit juices	0.35 mg	2%
2308	Cherry, sweet, canned, extra heavy syrup pack	Fruits and fruit juices	0.35 mg	2%
2309	Cherry, sweet, frozen, sweetened	Fruits and fruit juices	0.35 mg	2%
2310	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	0.35 mg	2%
2311	Potato, flesh, baked	Vegetables and Vegetable Products	0.35 mg	2%
2312	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.35 mg	2%
2313	Corn, sweet, white, frozen, kernels off cob, boiled, drained	Vegetables and Vegetable Products	0.35 mg	2%
2314	Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt	Vegetables and Vegetable Products	0.35 mg	2%
2315	Tomato ketchup (catsup)	Vegetables and Vegetable Products	0.35 mg	2%
2316	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	0.35 mg	2%
2317	Grains, rice flour, white	Cereals, Grains and Pasta	0.35 mg	2%
2318	Rambutan, canned, syrup pack	Fruits and fruit juices	0.35 mg	2%
2319	Cherry, sweet, canned, heavy syrup, drained	Fruits and fruit juices	0.35 mg	2%
2320	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.35 mg	2%
2321	Salad dressing, green goddess, regular	Fats and Oils	0.35 mg	2%
2322	Plant-based beverage, soy, enriched, all flavours, fat free	Beverages	0.35 mg	2%
2323	Potato, flesh, baked, with salt	Vegetables and Vegetable Products	0.35 mg	2%
2324	Soup, scotch broth, canned, condensed, water added	Soups, Sauces and Gravies	0.34 mg	2%
2325	Melon, casaba, raw	Fruits and fruit juices	0.34 mg	2%
2326	Papaya nectar, canned	Fruits and fruit juices	0.34 mg	2%
2327	Plum, canned, purple, juice pack, solids and liquid	Fruits and fruit juices	0.34 mg	2%
2328	Chayote, fruit, raw	Vegetables and Vegetable Products	0.34 mg	2%
2329	Onion, frozen, whole, boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%
2330	Carrot, boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%
2331	Pepper, sweet, green, raw	Vegetables and Vegetable Products	0.34 mg	2%
2332	Radish, raw	Vegetables and Vegetable Products	0.34 mg	2%
2333	Squash, winter, spaghetti, baked or boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%
2334	Candies, bars, 100 Grand	Sweets	0.34 mg	2%
2335	Sports drink, orange flavour, powder	Beverages	0.34 mg	2%
2336	Carrot, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%
2337	Onion, frozen, whole, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%
2338	Squash, winter, spaghetti, baked or boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%
2339	Vegetable oil, flaxseed, contains added sliced flaxseed	Fats and Oils	0.34 mg	2%
2340	Salt, table	Spices and Herbs	0.33 mg	2%
2341	Apple, dried, sulphured, stewed, no added sugar	Fruits and fruit juices	0.33 mg	2%
2342	Blueberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.33 mg	2%
2343	Gooseberry, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.33 mg	2%
2344	Orange juice, frozen concentrate, undiluted	Fruits and fruit juices	0.33 mg	2%
2345	Onion, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.33 mg	2%
2346	Squash, summer, scallop, boiled, drained	Vegetables and Vegetable Products	0.33 mg	2%
2347	Soy sauce (made with hydrolyzed vegetable protein)	Legumes and Legume Products	0.33 mg	2%
2348	Grains, arrowroot flour	Cereals, Grains and Pasta	0.33 mg	2%
2349	Hot chocolate, cocoa, without sugar, mix, powder, prepared with water	Beverages	0.33 mg	2%
2350	Sweets, pie fillings, cherry, low calorie	Sweets	0.33 mg	2%

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Vegan foods high in Iron (Canadian (CNF))

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