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 2351–2400 of 2,883 foods

#	Food	Category	Per 100 g	% DV
2351	Mushroom, white, microwaved	Vegetables and Vegetable Products	0.33 mg	2%
2352	Squash, summer, scallop, boiled, drained, with salt	Vegetables and Vegetable Products	0.33 mg	2%
2353	Salad, grape and apple with yogourt and candied walnuts	Fast Foods	0.33 mg	2%
2354	Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D	Fruits and fruit juices	0.33 mg	2%
2355	Apricot, canned halves with skin, water pack, solids and liquid	Fruits and fruit juices	0.32 mg	2%
2356	Cherry, sour, red, raw	Fruits and fruit juices	0.32 mg	2%
2357	Peach, canned halves or slices, water pack, solids and liquid	Fruits and fruit juices	0.32 mg	2%
2358	Cauliflower, boiled, drained	Vegetables and Vegetable Products	0.32 mg	2%
2359	Potato, au gratin, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.32 mg	2%
2360	Bamboo shoots, canned, drained solids	Vegetables and Vegetable Products	0.32 mg	2%
2361	Cauliflower, boiled, drained, with salt	Vegetables and Vegetable Products	0.32 mg	2%
2362	Babyfood, vegetables, jarred, squash, all stages	Babyfoods	0.32 mg	2%
2363	Soup, tomato rice, canned, condensed, water added	Soups, Sauces and Gravies	0.31 mg	2%
2364	Apple, dried, sulphured, stewed, added sugar	Fruits and fruit juices	0.31 mg	2%
2365	Gooseberry raw	Fruits and fruit juices	0.31 mg	2%
2366	Kiwi fruit, raw	Fruits and fruit juices	0.31 mg	2%
2367	Lychee (litchi), raw	Fruits and fruit juices	0.31 mg	2%
2368	Pineapple juice, canned, added vitamin C	Fruits and fruit juices	0.31 mg	2%
2369	Cabbage, Chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.31 mg	2%
2370	Potato, boiled with skin, flesh	Vegetables and Vegetable Products	0.31 mg	2%
2371	Potato, boiled without skin, flesh	Vegetables and Vegetable Products	0.31 mg	2%
2372	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.31 mg	2%
2373	Juice drink, pineapple and grapefruit, vitamin C added, canned	Beverages	0.31 mg	2%
2374	Fast foods, side dish, potato, mashed	Fast Foods	0.31 mg	2%
2375	Mushroom, portabella (portobello), raw	Vegetables and Vegetable Products	0.31 mg	2%
2376	Potato, boiled with skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%
2377	Potato, boiled without skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%
2378	Potato, scalloped, dry mix, prepared with water, 2% milk and margarine	Vegetables and Vegetable Products	0.31 mg	2%
2379	Babyfood, vegetables, jarred, carrots, all stages	Babyfoods	0.31 mg	2%
2380	Apricot, canned halves with skin, juice pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
2381	Apricot, canned halves with skin, extra light syrup, solids and liquid	Fruits and fruit juices	0.30 mg	2%
2382	Apricot, canned halves with skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
2383	Cherimoya, raw	Fruits and fruit juices	0.30 mg	2%
2384	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
2385	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
2386	Peach, canned halves or slices, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
2387	Pomegranate, raw	Fruits and fruit juices	0.30 mg	2%
2388	Prickly pear, raw	Fruits and fruit juices	0.30 mg	2%
2389	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	0.30 mg	2%
2390	Onion, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	0.30 mg	2%
2391	Carrot, raw	Vegetables and Vegetable Products	0.30 mg	2%
2392	Turnip, raw	Vegetables and Vegetable Products	0.30 mg	2%
2393	Juice, cocktail, cranberry, vitamin C added, frozen concentrate	Beverages	0.30 mg	2%
2394	Candies, hard	Sweets	0.30 mg	2%
2395	Dessert, frozen yogourt, vanilla, soft-serve	Sweets	0.30 mg	2%
2396	Mangosteen, canned, syrup pack	Fruits and fruit juices	0.30 mg	2%
2397	Salad dressing, ranch dressing, commercial, regular	Fats and Oils	0.30 mg	2%
2398	Apricot, canned, heavy syrup, drained	Fruits and fruit juices	0.30 mg	2%
2399	Pepper, sweet, green, sauteed	Vegetables and Vegetable Products	0.30 mg	2%
2400	Mushroom, Maitake, raw	Vegetables and Vegetable Products	0.30 mg	2%

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Vegan foods high in Iron (Canadian (CNF))

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