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

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Showing 3401–3450 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
3401	Mustard greens, frozen, boiled, drained	Vegetables and Vegetable Products	1.12 mg	6%	CNF
3402	Cowpeas (black-eyed peas), immature seeds, boiled, drained	Vegetables and Vegetable Products	1.12 mg	6%	CNF
3403	Collards, frozen, boiled, drained	Vegetables and Vegetable Products	1.12 mg	6%	CNF
3404	Rice, black, unenriched, raw	Cereal Grains and Pasta	1.12 mg	6%	USDA_FF
3405	Pigeon peas (red gram), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	1.11 mg	6%	USDA_SR
3406	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Legumes and Legume Products	1.11 mg	6%	USDA_SR
3407	Pigeon peas (red gram), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	1.11 mg	6%	USDA_SR
3408	Soup, tomato, canned, condensed, reduced sodium	Soups, Sauces, and Gravies	1.11 mg	6%	USDA_SR
3409	Pasta, fresh-refrigerated, spinach, cooked	Cereal Grains and Pasta	1.11 mg	6%	USDA_SR
3410	Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe	Sweets	1.11 mg	6%	USDA_SR
3411	Bread, kneel down (Navajo)	American Indian/Alaska Native Foods	1.11 mg	6%	USDA_SR
3412	Snacks, potato chips, made from dried potatoes, reduced fat	Snacks	1.11 mg	6%	USDA_SR
3413	Stir fry with tofu	Mixed Dishes	1.11 mg	6%	CNF
3414	Pasta, fresh-refrigerated, spinach, cooked	Cereals, Grains and Pasta	1.11 mg	6%	CNF
3415	Candies, fudge, chocolate marshmallow with nuts, homemade	Sweets	1.11 mg	6%	CNF
3416	Candies, M&M's, plain chocolate candies	Sweets	1.11 mg	6%	CNF
3417	Snacks, potato chips, dried potatoes, light	Snacks	1.11 mg	6%	CNF
3418	Peas, pigeon (red gram), boiled, salted	Legumes and Legume Products	1.11 mg	6%	CNF
3419	Peas, pigeon (red gram), boiled	Legumes and Legume Products	1.11 mg	6%	CNF
3420	Tomato, sauce, canned, with salt added	Vegetables and Vegetable Products	1.11 mg	6%	USDA_FF
3421	Croissants, apple	Baked Products	1.10 mg	6%	USDA_SR
3422	Cake, cherry fudge with chocolate frosting	Baked Products	1.10 mg	6%	USDA_SR
3423	Vitasoy USA Organic Nasoya, Soft Tofu	Legumes and Legume Products	1.10 mg	6%	USDA_SR
3424	Cornmeal, degermed, unenriched, white	Cereal Grains and Pasta	1.10 mg	6%	USDA_SR
3425	Turnip greens, raw	Vegetables and Vegetable Products	1.10 mg	6%	USDA_SR
3426	Blueberries, wild, frozen (Alaska Native)	American Indian/Alaska Native Foods	1.10 mg	6%	USDA_SR
3427	Cowpeas (blackeyes), immature seeds, raw	Vegetables and Vegetable Products	1.10 mg	6%	USDA_SR
3428	Cornmeal, degermed, unenriched, yellow	Cereal Grains and Pasta	1.10 mg	6%	USDA_SR
3429	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.10 mg	6%	USDA_SR
3430	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.10 mg	6%	USDA_SR
3431	Candies, MARS SNACKFOOD US, MARS Almond Bar	Sweets	1.10 mg	6%	USDA_SR
3432	Stew, steamed corn (Navajo)	American Indian/Alaska Native Foods	1.10 mg	6%	USDA_SR
3433	Candies, NESTLE, GOOBERS Chocolate Covered Peanuts	Sweets	1.10 mg	6%	USDA_SR
3434	Leeks (bulb and lower-leaf portion), boiled, drained, with salt	Vegetables and Vegetable Products	1.10 mg	6%	CNF
3435	Grains, cornmeal (yellow), degermed	Cereals, Grains and Pasta	1.10 mg	6%	CNF
3436	Candies, bars, Mars almond	Sweets	1.10 mg	6%	CNF
3437	Candies, goobers, chocolate covered peanuts	Sweets	1.10 mg	6%	CNF
3438	Croissant, apple, commercial	Baked Products	1.10 mg	6%	CNF
3439	Cake, cherry fudge with chocolate icing (frosting)	Baked Products	1.10 mg	6%	CNF
3440	Leeks (bulb and lower-leaf portion), boiled, drained	Vegetables and Vegetable Products	1.10 mg	6%	CNF
3441	Turnip greens, raw	Vegetables and Vegetable Products	1.10 mg	6%	CNF
3442	Cowpeas (black-eyed peas), immature seeds, raw	Vegetables and Vegetable Products	1.10 mg	6%	CNF
3443	Sauce, barbecue, KC MASTERPIECE, original	Soups, Sauces, and Gravies	1.09 mg	6%	USDA_SR
3444	Winged bean, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
3445	Winged beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
3446	Peas and carrots, frozen, unprepared	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
3447	Potatoes, mashed, dehydrated, granules without milk, dry form	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
3448	Peas, green, canned, drained solids, rinsed in tap water	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
3449	Noodles, egg, spinach, enriched, cooked	Cereal Grains and Pasta	1.09 mg	6%	USDA_SR
3450	Cowpeas, leafy tips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR

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Vegan foods high in Iron

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