Vegan foods high in Iron

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

Selling a product with iron? Generate a print-ready nutrition label from your recipe.

Showing 3351–3400 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
3351	Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed	Baby Foods	1.15 mg	6%	USDA_SR
3352	Eppaw, raw	Vegetables and Vegetable Products	1.15 mg	6%	USDA_SR
3353	Mushrooms, enoki, raw	Vegetables and Vegetable Products	1.15 mg	6%	USDA_SR
3354	Pie crust, refrigerated, regular, baked	Baked Products	1.15 mg	6%	USDA_SR
3355	Restaurant, Mexican, spanish rice	Restaurant Foods	1.15 mg	6%	USDA_SR
3356	Rice, Spanish rice	Mixed Dishes	1.15 mg	6%	CNF
3357	Fast foods, mexican, taco salad	Fast Foods	1.15 mg	6%	CNF
3358	Eppaw, raw	Vegetables and Vegetable Products	1.15 mg	6%	CNF
3359	Banana, dehydrated or banana powder	Fruits and fruit juices	1.15 mg	6%	CNF
3360	Cereal, ready to eat, fruit juice sweetened corn flakes, Nature's Path	Breakfast cereals	1.15 mg	6%	CNF
3361	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	1.14 mg	6%	USDA_FF
3362	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	1.14 mg	6%	USDA_SR
3363	Pasta, fresh-refrigerated, plain, cooked	Cereal Grains and Pasta	1.14 mg	6%	USDA_SR
3364	Pickle relish, hamburger	Vegetables and Vegetable Products	1.14 mg	6%	USDA_SR
3365	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Snacks	1.14 mg	6%	USDA_SR
3366	Snacks, rice cakes, brown rice, buckwheat	Snacks	1.14 mg	6%	USDA_SR
3367	Pasta, fresh-refrigerated, plain, cooked	Cereals, Grains and Pasta	1.14 mg	6%	CNF
3368	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	1.14 mg	6%	CNF
3369	Snacks, rice cakes, brown rice, buckwheat	Snacks	1.14 mg	6%	CNF
3370	Pickle relish, hamburger	Vegetables and Vegetable Products	1.14 mg	6%	CNF
3371	Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed	Vegetables and Vegetable Products	1.14 mg	6%	USDA_FF
3372	Beans, adzuki, mature seeds, canned, sweetened	Legumes and Legume Products	1.13 mg	6%	USDA_SR
3373	Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted	Baby Foods	1.13 mg	6%	USDA_SR
3374	Chili with beans, microwavable bowls	Meals, Entrees, and Side Dishes	1.13 mg	6%	USDA_SR
3375	Collards, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.13 mg	6%	USDA_SR
3376	Pasta, homemade, made without egg, cooked	Cereal Grains and Pasta	1.13 mg	6%	USDA_SR
3377	Candies, WHATCHAMACALLIT Candy Bar	Sweets	1.13 mg	6%	USDA_SR
3378	Collards, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.13 mg	6%	USDA_SR
3379	Horned melon (Kiwano)	Fruits and Fruit Juices	1.13 mg	6%	USDA_SR
3380	Melon, horned	Fruits and fruit juices	1.13 mg	6%	CNF
3381	Salad, caesar, homemade	Mixed Dishes	1.13 mg	6%	CNF
3382	Bread pudding, with raisins, homemade	Baked Products	1.13 mg	6%	CNF
3383	Pasta, made without egg, homemade, cooked	Cereals, Grains and Pasta	1.13 mg	6%	CNF
3384	Candies, bars, Whatchamacallit	Sweets	1.13 mg	6%	CNF
3385	Beans, adzuki, canned, sweetened	Legumes and Legume Products	1.13 mg	6%	CNF
3386	Collards, boiled, drained, with salt	Vegetables and Vegetable Products	1.13 mg	6%	CNF
3387	Collards, boiled, drained	Vegetables and Vegetable Products	1.13 mg	6%	CNF
3388	Pie, apple, prepared from recipe	Baked Products	1.12 mg	6%	USDA_SR
3389	Beverages, citrus fruit juice drink, frozen concentrate, prepared with water	Beverages	1.12 mg	6%	USDA_SR
3390	Mustard greens, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%	USDA_SR
3391	Collards, frozen, chopped, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.12 mg	6%	USDA_SR
3392	Mustard greens, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.12 mg	6%	USDA_SR
3393	Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%	USDA_SR
3394	Collards, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%	USDA_SR
3395	Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.12 mg	6%	USDA_SR
3396	Muffin, blueberry, dry mix, prepared	Baked Products	1.12 mg	6%	CNF
3397	Mustard greens, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%	CNF
3398	Collards, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%	CNF
3399	Pie, apple, homemade, 2 crust	Baked Products	1.12 mg	6%	CNF
3400	Cowpeas, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%	CNF

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegan foods high in Iron

Turn these foods into a print-ready nutrition label.