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 3001–3050 of 3,584 foods

#	Food	Category	Per 100 g	% DV
3001	Figs, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
3002	Figs, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
3003	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
3004	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
3005	Beverages, pineapple and orange juice drink, canned	Beverages	0.27 mg	2%
3006	McDONALD'S, McFLURRY with M&M'S CANDIES	Fast Foods	0.27 mg	2%
3007	Cherimoya, raw	Fruits and Fruit Juices	0.27 mg	2%
3008	Alcoholic beverage, wine, table, white, Chardonnay	Beverages	0.27 mg	2%
3009	Alcoholic beverage, wine, table, white	Beverages	0.27 mg	2%
3010	Mayonnaise, made with tofu	Fats and Oils	0.27 mg	2%
3011	Peaches, canned, heavy syrup, drained	Fruits and Fruit Juices	0.27 mg	2%
3012	Tangerines, (mandarin oranges), canned, juice pack, drained	Fruits and Fruit Juices	0.27 mg	2%
3013	Tangerines, (mandarin oranges), canned, juice pack	Fruits and Fruit Juices	0.27 mg	2%
3014	Peaches, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.27 mg	2%
3015	Corn, sweet, yellow, canned, whole kernel, drained solids	Vegetables and Vegetable Products	0.27 mg	2%
3016	Corn, sweet, white, canned, whole kernel, drained solids	Vegetables and Vegetable Products	0.27 mg	2%
3017	Potatoes, mashed, ready-to-eat	Vegetables and Vegetable Products	0.27 mg	2%
3018	Peaches, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.27 mg	2%
3019	Cassava, raw	Vegetables and Vegetable Products	0.27 mg	2%
3020	Onions, yellow, sauteed	Vegetables and Vegetable Products	0.27 mg	2%
3021	Tomatoes, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.27 mg	2%
3022	Potatoes, mashed, home-prepared, whole milk added	Vegetables and Vegetable Products	0.27 mg	2%
3023	Babyfood, fruit, apricot with tapioca, junior	Baby Foods	0.27 mg	2%
3024	Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid	Fruits and Fruit Juices	0.26 mg	1%
3025	Salad Dressing, coleslaw, reduced fat	Fats and Oils	0.26 mg	1%
3026	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	0.26 mg	1%
3027	Pear nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	0.26 mg	1%
3028	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Fruits and Fruit Juices	0.26 mg	1%
3029	Potatoes, mashed, home-prepared, whole milk and butter added	Vegetables and Vegetable Products	0.26 mg	1%
3030	Pickles, cucumber, dill or kosher dill	Vegetables and Vegetable Products	0.26 mg	1%
3031	Pickles, cucumber, dill, reduced sodium	Vegetables and Vegetable Products	0.26 mg	1%
3032	APPLEBEE'S, coleslaw	Restaurant Foods	0.26 mg	1%
3033	Pear nectar, canned, without added ascorbic acid	Fruits and Fruit Juices	0.26 mg	1%
3034	Onions, sweet, raw	Vegetables and Vegetable Products	0.26 mg	1%
3035	Potatoes, mashed, home-prepared, whole milk and margarine added	Vegetables and Vegetable Products	0.26 mg	1%
3036	Tomatoes, red, ripe, canned, with green chilies	Vegetables and Vegetable Products	0.26 mg	1%
3037	Babyfood, fruit, applesauce and apricots, junior	Baby Foods	0.26 mg	1%
3038	Salad dressing, italian dressing, commercial, regular	Fats and Oils	0.26 mg	1%
3039	Babyfood, dessert, tropical fruit, junior	Baby Foods	0.26 mg	1%
3040	Grapes, muscadine, raw	Fruits and Fruit Juices	0.26 mg	1%
3041	Guavas, common, raw	Fruits and Fruit Juices	0.26 mg	1%
3042	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.	Beverages	0.26 mg	1%
3043	Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid	Fruits and Fruit Juices	0.26 mg	1%
3044	Bananas, raw	Fruits and Fruit Juices	0.26 mg	1%
3045	Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate	Beverages	0.26 mg	1%
3046	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	0.25 mg	1%
3047	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Fruits and Fruit Juices	0.25 mg	1%
3048	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Fruits and Fruit Juices	0.25 mg	1%
3049	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.25 mg	1%
3050	Cranberry juice, unsweetened	Fruits and Fruit Juices	0.25 mg	1%

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Vegan foods high in Iron (USDA SR Legacy)

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