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 2951–3000 of 3,584 foods

#	Food	Category	Per 100 g	% DV
2951	SILK Nog, soymilk	Legumes and Legume Products	0.30 mg	2%
2952	Apricots, canned, juice pack, with skin, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%
2953	Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.30 mg	2%
2954	Beverages, Fruit punch drink, frozen concentrate	Beverages	0.30 mg	2%
2955	Beverages, V8 SPLASH Juice Drinks, Diet Strawberry Kiwi	Beverages	0.30 mg	2%
2956	Beverages, Vegetable and fruit juice drink, reduced calorie, with low-calorie sweetener, added vitamin C	Beverages	0.30 mg	2%
2957	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%
2958	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Legumes and Legume Products	0.30 mg	2%
2959	Figs, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
2960	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
2961	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
2962	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
2963	Grapes, american type (slip skin), raw	Fruits and Fruit Juices	0.29 mg	2%
2964	Restaurant, Latino, Arroz con grandules (rice and pigeonpeas)	Restaurant Foods	0.29 mg	2%
2965	Beans, baked, canned, no salt added	Legumes and Legume Products	0.29 mg	2%
2966	Rhubarb, frozen, uncooked	Fruits and Fruit Juices	0.29 mg	2%
2967	Fruit cocktail, canned, heavy syrup, drained	Fruits and Fruit Juices	0.29 mg	2%
2968	Jackfruit, canned, syrup pack	Fruits and Fruit Juices	0.29 mg	2%
2969	Pie fillings, apple, canned	Sweets	0.29 mg	2%
2970	Peaches, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
2971	Pineapple, raw, all varieties	Fruits and Fruit Juices	0.29 mg	2%
2972	CRACKER BARREL, coleslaw	Restaurant Foods	0.29 mg	2%
2973	Melon balls, frozen	Fruits and Fruit Juices	0.29 mg	2%
2974	Papaya, canned, heavy syrup, drained	Fruits and Fruit Juices	0.29 mg	2%
2975	Pears, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
2976	Nuts, coconut water (liquid from coconuts)	Nut and Seed Products	0.29 mg	2%
2977	Nuts, ginkgo nuts, canned	Nut and Seed Products	0.29 mg	2%
2978	Vegetable juice cocktail, low sodium, canned	Vegetables and Vegetable Products	0.29 mg	2%
2979	Salad dressing, caesar, fat-free	Fats and Oils	0.29 mg	2%
2980	Soup, tomato, canned, prepared with equal volume water, commercial	Soups, Sauces, and Gravies	0.29 mg	2%
2981	Figs, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
2982	Pineapple, canned, juice pack, drained	Fruits and Fruit Juices	0.28 mg	2%
2983	Candies, TWIZZLERS NIBS CHERRY BITS	Sweets	0.28 mg	2%
2984	Pineapple, raw, extra sweet variety	Fruits and Fruit Juices	0.28 mg	2%
2985	Cucumber, with peel, raw	Vegetables and Vegetable Products	0.28 mg	2%
2986	Toppings, strawberry	Sweets	0.28 mg	2%
2987	Peaches, spiced, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
2988	Pineapple, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
2989	Plantains, yellow, baked	Fruits and Fruit Juices	0.28 mg	2%
2990	Okra, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.28 mg	2%
2991	Squash, winter, hubbard, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	0.28 mg	2%
2992	Ginger root, pickled, canned, with artificial sweetener	Vegetables and Vegetable Products	0.28 mg	2%
2993	Loquats, raw	Fruits and Fruit Juices	0.28 mg	2%
2994	Nectarines, raw	Fruits and Fruit Juices	0.28 mg	2%
2995	Pears, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
2996	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	0.28 mg	2%
2997	Okra, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	2%
2998	Squash, winter, hubbard, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	0.28 mg	2%
2999	Blueberries, raw	Fruits and Fruit Juices	0.28 mg	2%
3000	Salad dressing, thousand island dressing, fat-free	Fats and Oils	0.28 mg	2%

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Vegan foods high in Iron (USDA SR Legacy)

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