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 2451–2500 of 2,883 foods

#	Food	Category	Per 100 g	% DV
2451	Candies, TWIZZLERS NIBS CHERRY BITS	Sweets	0.28 mg	2%
2452	Okra (gumbo), boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	2%
2453	Squash, winter, hubbard, boiled, mashed, with salt	Vegetables and Vegetable Products	0.28 mg	2%
2454	Soup, onion, canned, condensed, water added	Soups, Sauces and Gravies	0.27 mg	2%
2455	Peach, canned halves or slices, juice pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%
2456	Peach, canned halves or slices, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%
2457	Tangerine (mandarin), canned, juice pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%
2458	Cassava (manioc), raw	Vegetables and Vegetable Products	0.27 mg	2%
2459	Potato, mashed, homemade, prepared with whole milk	Vegetables and Vegetable Products	0.27 mg	2%
2460	Tomato, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.27 mg	2%
2461	Alcohol, table wine, white (11.5% alcohol by volume)	Beverages	0.27 mg	2%
2462	Juice drink, pineapple and orange, vitamin C added, canned	Beverages	0.27 mg	2%
2463	Alcohol, wine cooler	Beverages	0.27 mg	2%
2464	Cake mix, angel food, dry, unprepared	Baked Products	0.27 mg	2%
2465	Peach, canned, heavy syrup, drained	Fruits and fruit juices	0.27 mg	2%
2466	Tangerine, (mandarin), canned, juice pack, drained	Fruits and fruit juices	0.27 mg	2%
2467	Orange-strawberry-banana juice	Fruits and fruit juices	0.27 mg	2%
2468	Salad dressing, mayonnaise, made with tofu	Fats and Oils	0.27 mg	2%
2469	Onion, yellow, sauteed	Vegetables and Vegetable Products	0.27 mg	2%
2470	Soup, vegetable, homemade	Soups, Sauces and Gravies	0.27 mg	2%
2471	Babyfood, fruit, jarred, banana, all stages	Babyfoods	0.27 mg	2%
2472	Salad dressing, italian, commercial, regular	Fats and Oils	0.26 mg	1%
2473	Apple juice, frozen concentrate, diluted, without added vitamin C	Fruits and fruit juices	0.26 mg	1%
2474	Guava, common, raw	Fruits and fruit juices	0.26 mg	1%
2475	Pear nectar, canned	Fruits and fruit juices	0.26 mg	1%
2476	Banana, raw	Fruits and fruit juices	0.26 mg	1%
2477	Apple juice, frozen concentrate, diluted, added vitamin C	Fruits and fruit juices	0.26 mg	1%
2478	Potato, mashed, homemade, prepared with whole milk and margarine	Vegetables and Vegetable Products	0.26 mg	1%
2479	Tomato, red, ripe, canned with green chilies	Vegetables and Vegetable Products	0.26 mg	1%
2480	Potato, mashed, homemade, prepared with whole milk and butter	Vegetables and Vegetable Products	0.26 mg	1%
2481	Pickles, cucumber, dill (includes Kosher and Polish)	Vegetables and Vegetable Products	0.26 mg	1%
2482	Pickles, cucumber, dill, low sodium	Vegetables and Vegetable Products	0.26 mg	1%
2483	Drink, orange, with pulp, vitamin C added, frozen concentrate	Beverages	0.26 mg	1%
2484	Potato, mashed, homemade, prepared with 2% M.F. milk and margarine	Vegetables and Vegetable Products	0.26 mg	1%
2485	Potato, mashed, homemade, prepared with 2% M.F. milk and butter	Vegetables and Vegetable Products	0.26 mg	1%
2486	Onion, sweet, raw	Vegetables and Vegetable Products	0.26 mg	1%
2487	Salad dressing, coleslaw dressing, reduced fat	Fats and Oils	0.26 mg	1%
2488	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	0.26 mg	1%
2489	Dessert, pudding, rice, with raisins, homemade	Sweets	0.26 mg	1%
2490	Salad dressing, italian, commercial, low Calorie	Fats and Oils	0.25 mg	1%
2491	Sauce, tartar, ready-to-serve	Soups, Sauces and Gravies	0.25 mg	1%
2492	Cranberry, raw	Fruits and fruit juices	0.25 mg	1%
2493	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid	Fruits and fruit juices	0.25 mg	1%
2494	Grape juice, canned or bottled, without added vitamin C	Fruits and fruit juices	0.25 mg	1%
2495	Papaya, raw	Fruits and fruit juices	0.25 mg	1%
2496	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid	Fruits and fruit juices	0.25 mg	1%
2497	Peach, raw	Fruits and fruit juices	0.25 mg	1%
2498	Eggplant (aubergine, brinjal), boiled, drained	Vegetables and Vegetable Products	0.25 mg	1%
2499	Gourd, white flowered (calabash gourd), boiled, drained	Vegetables and Vegetable Products	0.25 mg	1%
2500	Pickles, cucumber, sweet	Vegetables and Vegetable Products	0.25 mg	1%

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Vegan foods high in Iron (Canadian (CNF))

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