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 2701–2750 of 2,883 foods

#	Food	Category	Per 100 g	% DV
2701	Dessert, pudding, tapioca, dry mix, unprepared	Sweets	0.12 mg	1%
2702	Dessert, pudding, banana, dry mix, instant, unprepared	Sweets	0.12 mg	1%
2703	Sweets, topping, pineapple	Sweets	0.12 mg	1%
2704	Salad dressing, mayonnaise and mayonnaise type, fat free	Fats and Oils	0.12 mg	1%
2705	Apple, Gala, raw, with skin	Fruits and fruit juices	0.12 mg	1%
2706	Pummelo, raw	Fruits and fruit juices	0.11 mg	1%
2707	Seeds, sisymbrium sp. seeds, whole, dried	Nuts and Seeds	0.11 mg	1%
2708	Alcohol, cocktail, whisky sour mix, bottled	Beverages	0.11 mg	1%
2709	Carbonated drinks, lemon-lime soda	Beverages	0.11 mg	1%
2710	Carbonated drinks, cola, fast-food cola	Beverages	0.11 mg	1%
2711	Carbonated drinks, cola with aspartame	Beverages	0.11 mg	1%
2712	Drink, lemonade flavour, vitamin C added, powder	Beverages	0.11 mg	1%
2713	Dessert, pudding, rice, ready to eat	Sweets	0.11 mg	1%
2714	Dessert, pudding, tapioca, ready-to-eat	Sweets	0.11 mg	1%
2715	Sweets, syrups, maple, bulk	Sweets	0.11 mg	1%
2716	Hot chocolate with marshmallows, mix, powder, prepared with water	Beverages	0.11 mg	1%
2717	Dessert, pudding, tapioca, ready-to-eat, fat free	Sweets	0.11 mg	1%
2718	Sweets, sugars, fructose, liquid	Sweets	0.11 mg	1%
2719	Juice drink, orange	Beverages	0.11 mg	1%
2720	Juice, apple and grape, with added vitamin C	Fruits and fruit juices	0.11 mg	1%
2721	Apple, Red Delicious, raw, with skin	Fruits and fruit juices	0.11 mg	1%
2722	Plant-based beverage, coconut, enriched, unsweetened	Beverages	0.11 mg	1%
2723	Plant-based beverage, cashew, enriched, unsweetened	Beverages	0.11 mg	1%
2724	Plant-based beverage, coconut, unenriched, unsweetened	Beverages	0.11 mg	1%
2725	Cereal, ready to eat, corn flakes, Barbara's Bakery	Breakfast cereals	0.10 mg	1%
2726	Grape juice, frozen concentrate, sugar and vitamin C added, diluted	Fruits and fruit juices	0.10 mg	1%
2727	Orange, all commercial varieties, raw	Fruits and fruit juices	0.10 mg	1%
2728	Orange juice, canned	Fruits and fruit juices	0.10 mg	1%
2729	Butterbur (fuki), raw	Vegetables and Vegetable Products	0.10 mg	1%
2730	Butterbur (fuki), boiled, drained	Vegetables and Vegetable Products	0.10 mg	1%
2731	Juice drink, orange and apricot, canned	Beverages	0.10 mg	1%
2732	Juice, cocktail, cranberry, vitamin C added, bottled	Beverages	0.10 mg	1%
2733	Carbonated drinks, chocolate	Beverages	0.10 mg	1%
2734	Alcohol, rice (sake)	Beverages	0.10 mg	1%
2735	Sweets, sugars, fructose, powder	Sweets	0.10 mg	1%
2736	Butterbur (fuki), boiled, drained, with salt	Vegetables and Vegetable Products	0.10 mg	1%
2737	Pomegranate juice, ready-to-drink	Fruits and fruit juices	0.10 mg	1%
2738	Apple, Fuji, raw, with skin	Fruits and fruit juices	0.10 mg	1%
2739	Soup, broth, vegetable, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.10 mg	1%
2740	Babyfood, juice, pear, all stages	Babyfoods	0.10 mg	1%
2741	Soup, consomme, dehydrated, water added	Soups, Sauces and Gravies	0.09 mg	0%
2742	Lime juice, raw	Fruits and fruit juices	0.09 mg	0%
2743	Oheloberry, raw	Fruits and fruit juices	0.09 mg	0%
2744	Orange, california, valencia, raw	Fruits and fruit juices	0.09 mg	0%
2745	Orange, florida, raw	Fruits and fruit juices	0.09 mg	0%
2746	Grapefruit, pink, red or white, all areas, raw	Fruits and fruit juices	0.09 mg	0%
2747	Alcohol, cocktail, daiquiri (rum), homemade	Beverages	0.09 mg	0%
2748	Lemonade, white, frozen concentrate	Beverages	0.09 mg	0%
2749	Drink, fruit punch, vitamin C added, ready-to-drink	Beverages	0.09 mg	0%
2750	Dessert, pudding, vanilla, ready to eat	Sweets	0.09 mg	0%

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Vegan foods high in Iron (Canadian (CNF))

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