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 3351–3400 of 3,584 foods

#	Food	Category	Per 100 g	% DV
3351	Oranges, raw, all commercial varieties	Fruits and Fruit Juices	0.10 mg	1%
3352	Orange juice, canned, unsweetened	Fruits and Fruit Juices	0.10 mg	1%
3353	Butterbur, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.10 mg	1%
3354	Sweeteners, tabletop, fructose, dry, powder	Sweets	0.10 mg	1%
3355	Butterbur, (fuki), raw	Vegetables and Vegetable Products	0.10 mg	1%
3356	Butterbur, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.10 mg	1%
3357	Babyfood, cherry cobbler, junior	Baby Foods	0.10 mg	1%
3358	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Fats and Oils	0.10 mg	1%
3359	Babyfood, fruit, applesauce and pineapple, strained	Baby Foods	0.10 mg	1%
3360	Babyfood, fruit, applesauce and pineapple, junior	Baby Foods	0.10 mg	1%
3361	Babyfood, dessert, fruit pudding, orange, strained	Baby Foods	0.10 mg	1%
3362	Babyfood, dessert, peach cobbler, strained	Baby Foods	0.10 mg	1%
3363	Babyfood, dessert, peach cobbler, junior	Baby Foods	0.10 mg	1%
3364	Apricot nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	0.10 mg	1%
3365	Cranberry juice cocktail, bottled	Beverages	0.10 mg	1%
3366	Carbonated beverage, chocolate-flavored soda	Beverages	0.10 mg	1%
3367	McDONALD'S, Strawberry Sundae	Fast Foods	0.10 mg	1%
3368	Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6	Beverages	0.10 mg	1%
3369	Beverages, orange and apricot juice drink, canned	Beverages	0.10 mg	1%
3370	Grapefruit, raw, pink and red and white, all areas	Fruits and Fruit Juices	0.09 mg	0%
3371	Lemonade, frozen concentrate, white	Beverages	0.09 mg	0%
3372	Beverages, Fruit punch drink, with added nutrients, canned	Beverages	0.09 mg	0%
3373	Beverages, Fruit punch drink, frozen concentrate, prepared with water	Beverages	0.09 mg	0%
3374	Beverages, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink	Beverages	0.09 mg	0%
3375	Lime juice, raw	Fruits and Fruit Juices	0.09 mg	0%
3376	Frostings, white, fluffy, dry mix	Sweets	0.09 mg	0%
3377	Frozen novelties, ice type, italian, restaurant-prepared	Sweets	0.09 mg	0%
3378	Alcoholic beverage, daiquiri, prepared-from-recipe	Beverages	0.09 mg	0%
3379	Puddings, vanilla, ready-to-eat	Sweets	0.09 mg	0%
3380	Oheloberries, raw	Fruits and Fruit Juices	0.09 mg	0%
3381	Oranges, raw, California, valencias	Fruits and Fruit Juices	0.09 mg	0%
3382	Oranges, raw, Florida	Fruits and Fruit Juices	0.09 mg	0%
3383	Sweetener, syrup, agave	Sweets	0.09 mg	0%
3384	Beverages, fruit punch drink, without added nutrients, canned	Beverages	0.09 mg	0%
3385	Tea, tundra, herb and laborador combination (Alaska Native)	American Indian/Alaska Native Foods	0.08 mg	0%
3386	Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame	Beverages	0.08 mg	0%
3387	Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie	Beverages	0.08 mg	0%
3388	Lemon juice, raw	Fruits and Fruit Juices	0.08 mg	0%
3389	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Fruits and Fruit Juices	0.08 mg	0%
3390	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Fruits and Fruit Juices	0.08 mg	0%
3391	Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water	Fruits and Fruit Juices	0.08 mg	0%
3392	Puddings, vanilla, dry mix, regular	Sweets	0.08 mg	0%
3393	Puddings, lemon, dry mix, instant	Sweets	0.08 mg	0%
3394	Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium	Fruits and Fruit Juices	0.08 mg	0%
3395	Soup, SWANSON, vegetable broth	Soups, Sauces, and Gravies	0.08 mg	0%
3396	Carambola, (starfruit), raw	Fruits and Fruit Juices	0.08 mg	0%
3397	Beverages, tea, hibiscus, brewed	Beverages	0.08 mg	0%
3398	Margarine-like, vegetable oil spread, fat-free, tub	Fats and Oils	0.08 mg	0%
3399	Alcoholic beverage, whiskey sour, prepared with water, whiskey and powder mix	Beverages	0.08 mg	0%
3400	Beverages, carbonated, grape soda	Beverages	0.08 mg	0%

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Vegan foods high in Iron (USDA SR Legacy)

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