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 301–350 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
301	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	11.60 mg	64%	USDA_SR
302	Leavening agents, baking powder, double-acting, straight phosphate	Baked Products	11.27 mg	63%	USDA_SR
303	Leavening agent, baking powder, double acting, phosphate	Baked Products	11.27 mg	63%	CNF
304	Seaweed, dulse (laver, nori), dried	Vegetables and Vegetable Products	11.22 mg	62%	CNF
305	Candied foods, ginger root, crystallized	Sweets	11.19 mg	62%	CNF
306	Seeds, hemp seeds, hulled	Nuts and Seeds	11.16 mg	62%	CNF
307	Beans, white, flour	Legumes and Legume Products	11.15 mg	62%	CNF
308	Spices, saffron	Spices and Herbs	11.10 mg	62%	USDA_SR
309	Spices, saffron	Spices and Herbs	11.10 mg	62%	CNF
310	Leavening agents, baking powder, double-acting, sodium aluminum sulfate	Baked Products	11.02 mg	61%	USDA_SR
311	Leavening agent, baking powder, double acting, sodium, aluminium sulfate	Baked Products	11.02 mg	61%	CNF
312	Cereal, ready to eat, Corn Flakes, Selection	Breakfast cereals	10.96 mg	61%	CNF
313	Peppers, ancho, dried	Vegetables and Vegetable Products	10.93 mg	61%	USDA_SR
314	Pepper, ancho, dried	Vegetables and Vegetable Products	10.93 mg	61%	CNF
315	Cereal, ready to eat, Oatmeal Squares, Quaker	Breakfast cereals	10.93 mg	61%	CNF
316	Snack, BALANCE, original bar	Snacks	10.90 mg	61%	USDA_SR
317	Mothbeans, mature seeds, raw	Legumes and Legume Products	10.85 mg	60%	USDA_SR
318	Moth beans, raw	Legumes and Legume Products	10.85 mg	60%	CNF
319	Soy protein concentrate, produced by acid wash	Legumes and Legume Products	10.78 mg	60%	USDA_SR
320	Soy protein concentrate, produced by alcohol extraction	Legumes and Legume Products	10.78 mg	60%	USDA_SR
321	Soy protein concentrate (prepared with acid and water wash)	Legumes and Legume Products	10.78 mg	60%	CNF
322	Soy protein concentrate (prepared with alcohol)	Legumes and Legume Products	10.78 mg	60%	CNF
323	Cereal, ready to eat, Frosted Flakes, Kellogg's	Breakfast cereals	10.73 mg	60%	CNF
324	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	10.70 mg	59%	USDA_SR
325	Cereal, ready to eat, Corn Bran Squares, Quaker	Breakfast cereals	10.65 mg	59%	CNF
326	Wheat bran, crude	Cereal Grains and Pasta	10.57 mg	59%	USDA_SR
327	Grains, wheat bran, crude	Cereals, Grains and Pasta	10.57 mg	59%	CNF
328	Instant breakfast, powder	Beverages	10.50 mg	58%	CNF
329	Beans, white, mature seeds, raw	Legumes and Legume Products	10.44 mg	58%	USDA_SR
330	Beans, white, raw	Legumes and Legume Products	10.44 mg	58%	CNF
331	Peppers, sweet, red, freeze-dried	Vegetables and Vegetable Products	10.40 mg	58%	USDA_SR
332	Pepper, sweet, red, freeze-dried	Vegetables and Vegetable Products	10.40 mg	58%	CNF
333	Pepper, sweet, green, freeze-dried	Vegetables and Vegetable Products	10.40 mg	58%	CNF
334	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	10.36 mg	58%	USDA_SR
335	Cereal, ready to eat, Life Multigrains, Quaker	Breakfast cereals	10.30 mg	57%	CNF
336	Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA	Baby Foods	10.20 mg	57%	USDA_SR
337	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	Snacks	10.13 mg	56%	USDA_SR
338	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	10.13 mg	56%	USDA_SR
339	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	10.07 mg	56%	USDA_SR
340	Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder	Baby Foods	10.00 mg	56%	USDA_SR
341	Cowpeas, catjang, mature seeds, raw	Legumes and Legume Products	9.95 mg	55%	USDA_SR
342	Black-eyed peas (cowpeas), catjang, raw	Legumes and Legume Products	9.95 mg	55%	CNF
343	Peppers, pasilla, dried	Vegetables and Vegetable Products	9.83 mg	55%	USDA_SR
344	Pepper, pasilla, dried	Vegetables and Vegetable Products	9.83 mg	55%	CNF
345	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Breakfast Cereals	9.82 mg	55%	USDA_SR
346	Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder	Baby Foods	9.80 mg	54%	USDA_SR
347	Lentils, flour	Legumes and Legume Products	9.79 mg	54%	CNF
348	Spices, poppy seed	Spices and Herbs	9.76 mg	54%	USDA_SR
349	Spices, poppy seed	Spices and Herbs	9.76 mg	54%	CNF
350	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Legumes and Legume Products	9.73 mg	54%	USDA_SR

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Vegan foods high in Iron

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