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

Selling a product with iron? Generate a print-ready nutrition label from your recipe.

Showing 2401–2450 of 2,883 foods

#	Food	Category	Per 100 g	% DV
2401	Cabbage, napa, raw	Vegetables and Vegetable Products	0.30 mg	2%
2402	Drink, fruit punch, frozen concentrate	Beverages	0.30 mg	2%
2403	Huckleberries, raw	Fruits and fruit juices	0.30 mg	2%
2404	Onion, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%
2405	Plant-based beverage, almond, enriched, sweetened, vanilla flavoured	Beverages	0.30 mg	2%
2406	Babyfood, dessert, jarred, blueberry, all stages	Babyfoods	0.30 mg	2%
2407	Fig, canned, water pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2408	Fig, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2409	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2410	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2411	Grape, North American type (slip skin), raw	Fruits and fruit juices	0.29 mg	2%
2412	Melon balls, frozen (cantaloupe and honeydew)	Fruits and fruit juices	0.29 mg	2%
2413	Peach, canned halves or slices, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2414	Pear, canned halves, juice pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2415	Rhubarb, frozen, uncooked	Fruits and fruit juices	0.29 mg	2%
2416	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2417	Pineapple, raw	Fruits and fruit juices	0.29 mg	2%
2418	Nuts, coconut water (liquid from coconut)	Nuts and Seeds	0.29 mg	2%
2419	Nuts, ginkgo nuts, canned	Nuts and Seeds	0.29 mg	2%
2420	Sweets, pie fillings, canned apple	Sweets	0.29 mg	2%
2421	Jackfruit, canned, syrup pack	Fruits and fruit juices	0.29 mg	2%
2422	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained	Fruits and fruit juices	0.29 mg	2%
2423	Beans, baked, canned, no salt added	Legumes and Legume Products	0.29 mg	2%
2424	Grains, tapioca, pearl, cooked	Cereals, Grains and Pasta	0.29 mg	2%
2425	Kiwi fruit, gold, raw	Fruits and fruit juices	0.29 mg	2%
2426	Papaya, canned, heavy syrup pack, drained	Fruits and fruit juices	0.29 mg	2%
2427	Salad dressing, caesar, fat free	Fats and Oils	0.29 mg	2%
2428	Soup, tomato, ready-to-serve	Soups, Sauces and Gravies	0.29 mg	2%
2429	Vegetable juice cocktail, canned, low sodium	Vegetables and Vegetable Products	0.29 mg	2%
2430	Fig, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2431	Fig, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2432	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2433	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2434	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2435	Loquat, raw	Fruits and fruit juices	0.28 mg	2%
2436	Nectarine, raw	Fruits and fruit juices	0.28 mg	2%
2437	Peach, spiced, canned whole, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2438	Blueberry, raw	Fruits and fruit juices	0.28 mg	2%
2439	Pear, canned halves, light syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2440	Pineapple, canned, juice pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2441	Corn, sweet, canned, brine pack, drained solids	Vegetables and Vegetable Products	0.28 mg	2%
2442	Okra (gumbo), boiled, drained	Vegetables and Vegetable Products	0.28 mg	2%
2443	Cucumber, raw	Vegetables and Vegetable Products	0.28 mg	2%
2444	Squash, winter, hubbard, boiled, mashed	Vegetables and Vegetable Products	0.28 mg	2%
2445	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	0.28 mg	2%
2446	Sweets, topping, strawberry	Sweets	0.28 mg	2%
2447	Potato, mashed, homemade, prepared with 2% M.F. milk	Vegetables and Vegetable Products	0.28 mg	2%
2448	Salad dressing, thousand island dressing, fat free	Fats and Oils	0.28 mg	2%
2449	Pineapple, canned, juice pack, drained	Fruits and fruit juices	0.28 mg	2%
2450	Pineapple, raw, extra sweet variety	Fruits and fruit juices	0.28 mg	2%

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegan foods high in Iron (Canadian (CNF))

Turn these foods into a print-ready nutrition label.