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 2401–2450 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
2401	Cowpeas, leafy tips, raw	Vegetables and Vegetable Products	1.92 mg	11%	CNF
2402	Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched	Baked Products	1.91 mg	11%	USDA_SR
2403	Coffee cake, cinnamon with crumb topping, commercial	Baked Products	1.91 mg	11%	CNF
2404	Beans, black, mature seeds, canned, low sodium	Legumes and Legume Products	1.90 mg	11%	USDA_SR
2405	Beans, black turtle, mature seeds, canned	Legumes and Legume Products	1.90 mg	11%	USDA_SR
2406	Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink	Beverages	1.90 mg	11%	USDA_SR
2407	Peanut butter, chunk style, with salt	Legumes and Legume Products	1.90 mg	11%	USDA_SR
2408	Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted	Baby Foods	1.90 mg	11%	USDA_SR
2409	Corn dogs, frozen, prepared	Meals, Entrees, and Side Dishes	1.90 mg	11%	USDA_SR
2410	Peanut butter, chunk style, without salt	Legumes and Legume Products	1.90 mg	11%	USDA_SR
2411	Peanut butter, smooth, reduced fat	Legumes and Legume Products	1.90 mg	11%	USDA_SR
2412	Candies, sugar-coated almonds	Sweets	1.90 mg	11%	USDA_SR
2413	Broadbeans, immature seeds, raw	Vegetables and Vegetable Products	1.90 mg	11%	USDA_SR
2414	Beet greens, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.90 mg	11%	USDA_SR
2415	Peanut butter, reduced sodium	Legumes and Legume Products	1.90 mg	11%	USDA_SR
2416	Noodles, egg, dry, unenriched	Cereal Grains and Pasta	1.90 mg	11%	USDA_SR
2417	Mung beans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	1.90 mg	11%	USDA_SR
2418	Beet greens, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.90 mg	11%	USDA_SR
2419	Beans, black, mature seeds, canned, solids and liquid, reduced sodium	Legumes and Legume Products	1.90 mg	11%	CNF
2420	Beet greens, boiled, drained, with salt	Vegetables and Vegetable Products	1.90 mg	11%	CNF
2421	Candies, sugar-coated almonds	Sweets	1.90 mg	11%	CNF
2422	Peanut butter, reduced sodium	Legumes and Legume Products	1.90 mg	11%	CNF
2423	Peanut butter, smooth, reduced fat	Legumes and Legume Products	1.90 mg	11%	CNF
2424	Pasta, egg noodles, unenriched, dry	Cereals, Grains and Pasta	1.90 mg	11%	CNF
2425	Coffee cake mix, cinnamon with crumb topping, dry, unprepared	Baked Products	1.90 mg	11%	CNF
2426	Peanut butter, chunk type, fat and sugar added	Legumes and Legume Products	1.90 mg	11%	CNF
2427	Peanut butter, chunk type, fat, sugar and salt added	Legumes and Legume Products	1.90 mg	11%	CNF
2428	Beans, black turtle, mature seeds, canned, solids and liquid	Legumes and Legume Products	1.90 mg	11%	CNF
2429	Broadbeans (fava beans), fresh, raw	Vegetables and Vegetable Products	1.90 mg	11%	CNF
2430	Beet greens, boiled, drained	Vegetables and Vegetable Products	1.90 mg	11%	CNF
2431	Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	1.90 mg	11%	CNF
2432	Snack, Mixed Berry Bar	Snacks	1.89 mg	10%	USDA_SR
2433	Bread, wheat, sprouted	Baked Products	1.89 mg	10%	USDA_SR
2434	Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	1.89 mg	10%	USDA_SR
2435	Indien, samosa, vegetarian	Mixed Dishes	1.89 mg	10%	CNF
2436	Spinach, frozen, unprepared	Vegetables and Vegetable Products	1.89 mg	10%	CNF
2437	Nuts, macadamia nuts, raw	Nut and Seed Products	1.88 mg	10%	USDA_FF
2438	Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Blueberry Snack Bar	Snacks	1.88 mg	10%	USDA_SR
2439	Cookies, oatmeal sandwich, with creme filling	Baked Products	1.88 mg	10%	USDA_SR
2440	Currants, zante, dried	Fruits and Fruit Juices	1.88 mg	10%	USDA_SR
2441	Candies, M&M MARS 3 MUSKETEERS Truffle Crisp	Sweets	1.88 mg	10%	USDA_SR
2442	Peppers, jalapeno, canned, solids and liquids	Vegetables and Vegetable Products	1.88 mg	10%	USDA_SR
2443	Epazote, raw	Vegetables and Vegetable Products	1.88 mg	10%	USDA_SR
2444	Epazote, raw	Vegetables and Vegetable Products	1.88 mg	10%	CNF
2445	Pepper, jalapeno, canned, solids and liquid	Vegetables and Vegetable Products	1.88 mg	10%	CNF
2446	Raisin, seedless (sultana)	Fruits and fruit juices	1.88 mg	10%	CNF
2447	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Breakfast Cereals	1.87 mg	10%	USDA_SR
2448	Snacks, popcorn, cakes	Snacks	1.87 mg	10%	USDA_SR
2449	Snacks, popcorn, cakes	Snacks	1.87 mg	10%	CNF
2450	Seaweed, agar, raw	Vegetables and Vegetable Products	1.86 mg	10%	USDA_SR

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Vegan foods high in Iron

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