Vegan foods high in Iron (USDA SR Legacy)

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 3,584 foods

#	Food	Category	Per 100 g	% DV
2701	Potatoes, microwaved, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	0.41 mg	2%
2702	Frozen novelties, KLONDIKE, SLIM-A-BEAR, No Sugar Added, Stickless Bar	Sweets	0.41 mg	2%
2703	Babyfood, vegetables, mix vegetables junior	Baby Foods	0.41 mg	2%
2704	Salad dressing, french dressing, reduced calorie	Fats and Oils	0.40 mg	2%
2705	Candies, gumdrops, starch jelly pieces	Sweets	0.40 mg	2%
2706	Sweet Potato puffs, frozen, unprepared	Vegetables and Vegetable Products	0.40 mg	2%
2707	Chokecherries, raw, pitted (Shoshone Bannock)	American Indian/Alaska Native Foods	0.40 mg	2%
2708	Kohlrabi, raw	Vegetables and Vegetable Products	0.40 mg	2%
2709	Kohlrabi, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.40 mg	2%
2710	Mushrooms, brown, italian, or crimini, raw	Vegetables and Vegetable Products	0.40 mg	2%
2711	Radishes, oriental, raw	Vegetables and Vegetable Products	0.40 mg	2%
2712	Soybeans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	0.40 mg	2%
2713	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	0.40 mg	2%
2714	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	0.40 mg	2%
2715	Pickles, cucumber, sour, low sodium	Vegetables and Vegetable Products	0.40 mg	2%
2716	Jams and preserves, no sugar (with sodium saccharin), any flavor	Sweets	0.40 mg	2%
2717	Alcoholic beverage, wine, cooking	Beverages	0.40 mg	2%
2718	Alcoholic beverage, wine, light	Beverages	0.40 mg	2%
2719	Pineapple, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.40 mg	2%
2720	Mushrooms, portabella, grilled	Vegetables and Vegetable Products	0.40 mg	2%
2721	Squash, summer, scallop, raw	Vegetables and Vegetable Products	0.40 mg	2%
2722	Kohlrabi, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.40 mg	2%
2723	Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	0.40 mg	2%
2724	Mushrooms, portabella, exposed to ultraviolet light, grilled	Vegetables and Vegetable Products	0.40 mg	2%
2725	Pickles, cucumber, sour	Vegetables and Vegetable Products	0.40 mg	2%
2726	Cranberry, low bush or lingenberry, raw (Alaska Native)	American Indian/Alaska Native Foods	0.40 mg	2%
2727	Babyfood, vegetable and brown rice, strained	Baby Foods	0.40 mg	2%
2728	Pineapple, frozen, chunks, sweetened	Fruits and Fruit Juices	0.40 mg	2%
2729	Waxgourd, (chinese preserving melon), raw	Vegetables and Vegetable Products	0.40 mg	2%
2730	Cabbage, savoy, raw	Vegetables and Vegetable Products	0.40 mg	2%
2731	Babyfood, fruit, apple and blueberry, junior	Baby Foods	0.40 mg	2%
2732	Soup, mushroom barley, canned, condensed	Soups, Sauces, and Gravies	0.40 mg	2%
2733	Babyfood, prunes, without vitamin c, strained	Baby Foods	0.40 mg	2%
2734	Sauce, chili, peppers, hot, immature green, canned	Soups, Sauces, and Gravies	0.40 mg	2%
2735	Babyfood, green beans, dices, toddler	Baby Foods	0.40 mg	2%
2736	Grapefruit, sections, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.40 mg	2%
2737	Salad dressing, italian dressing, fat-free	Fats and Oils	0.40 mg	2%
2738	Soup, chunky vegetable, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	0.40 mg	2%
2739	Beverages, Wine, non-alcoholic	Beverages	0.40 mg	2%
2740	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Legumes and Legume Products	0.40 mg	2%
2741	Beverages, Whiskey sour mix, powder	Beverages	0.39 mg	2%
2742	Babyfood, vegetables, carrots, junior	Baby Foods	0.39 mg	2%
2743	Apricots, canned, light syrup pack, with skin, solids and liquids	Fruits and Fruit Juices	0.39 mg	2%
2744	Blueberries, frozen, sweetened	Fruits and Fruit Juices	0.39 mg	2%
2745	Beverages, cocoa mix, with aspartame, powder, prepared with water	Beverages	0.39 mg	2%
2746	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Fruits and Fruit Juices	0.39 mg	2%
2747	Pineapple, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.39 mg	2%
2748	Corn, yellow, whole kernel, frozen, microwaved	Vegetables and Vegetable Products	0.39 mg	2%
2749	Rice, white, steamed, Chinese restaurant	Cereal Grains and Pasta	0.39 mg	2%
2750	Tomato juice, canned, with salt added	Vegetables and Vegetable Products	0.39 mg	2%

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Vegan foods high in Iron (USDA SR Legacy)

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