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 2801–2850 of 3,584 foods

#	Food	Category	Per 100 g	% DV
2801	Peaches, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.36 mg	2%
2802	Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.36 mg	2%
2803	Squash, summer, all varieties, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%
2804	Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids	Vegetables and Vegetable Products	0.36 mg	2%
2805	Beets, harvard, canned, solids and liquids	Vegetables and Vegetable Products	0.36 mg	2%
2806	Drumstick pods, raw	Vegetables and Vegetable Products	0.36 mg	2%
2807	Squash, summer, all varieties, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.36 mg	2%
2808	Cherries, sweet, raw	Fruits and Fruit Juices	0.36 mg	2%
2809	Crabapples, raw	Fruits and Fruit Juices	0.36 mg	2%
2810	Cherries, sweet, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.36 mg	2%
2811	Cherries, sweet, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.36 mg	2%
2812	Grapefruit juice, white, canned, sweetened	Fruits and Fruit Juices	0.36 mg	2%
2813	Grapes, red or green (European type, such as Thompson seedless), raw	Fruits and Fruit Juices	0.36 mg	2%
2814	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.35 mg	2%
2815	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Legumes and Legume Products	0.35 mg	2%
2816	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Legumes and Legume Products	0.35 mg	2%
2817	Babyfood, juice, apple - cherry	Baby Foods	0.35 mg	2%
2818	Cherries, sweet, canned, pitted, heavy syrup, drained	Fruits and Fruit Juices	0.35 mg	2%
2819	Applesauce, canned, sweetened, with salt	Fruits and Fruit Juices	0.35 mg	2%
2820	Naranjilla (lulo) pulp, frozen, unsweetened	Fruits and Fruit Juices	0.35 mg	2%
2821	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.35 mg	2%
2822	Rambutan, canned, syrup pack	Fruits and Fruit Juices	0.35 mg	2%
2823	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	Vegetables and Vegetable Products	0.35 mg	2%
2824	Catsup	Vegetables and Vegetable Products	0.35 mg	2%
2825	Salad dressing, green goddess, regular	Fats and Oils	0.35 mg	2%
2826	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt	Vegetables and Vegetable Products	0.35 mg	2%
2827	Catsup, low sodium	Vegetables and Vegetable Products	0.35 mg	2%
2828	Rice flour, white, unenriched	Cereal Grains and Pasta	0.35 mg	2%
2829	Potatoes, baked, flesh, without salt	Vegetables and Vegetable Products	0.35 mg	2%
2830	Potatoes, baked, flesh, with salt	Vegetables and Vegetable Products	0.35 mg	2%
2831	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	0.35 mg	2%
2832	Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained	Baby Foods	0.35 mg	2%
2833	Babyfood, juice, orange and apple and banana	Baby Foods	0.35 mg	2%
2834	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.35 mg	2%
2835	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Fruits and Fruit Juices	0.34 mg	2%
2836	Candies, NESTLE, 100 GRAND Bar	Sweets	0.34 mg	2%
2837	DENNY'S, coleslaw	Restaurant Foods	0.34 mg	2%
2838	Melons, casaba, raw	Fruits and Fruit Juices	0.34 mg	2%
2839	Papaya nectar, canned	Fruits and Fruit Juices	0.34 mg	2%
2840	Radishes, raw	Vegetables and Vegetable Products	0.34 mg	2%
2841	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	Vegetables and Vegetable Products	0.34 mg	2%
2842	Carrots, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%
2843	Plums, canned, purple, juice pack, solids and liquids	Fruits and Fruit Juices	0.34 mg	2%
2844	Jams, preserves, marmalades, sweetened with fruit juice	Sweets	0.34 mg	2%
2845	Carrots, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.34 mg	2%
2846	Chayote, fruit, raw	Vegetables and Vegetable Products	0.34 mg	2%
2847	Onions, frozen, whole, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.34 mg	2%
2848	Peppers, sweet, green, raw	Vegetables and Vegetable Products	0.34 mg	2%
2849	Onions, frozen, whole, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%
2850	Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	Vegetables and Vegetable Products	0.34 mg	2%

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Vegan foods high in Iron (USDA SR Legacy)

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