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 3451–3500 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
3451	Cowpeas, leafy tips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.09 mg	6%	USDA_SR
3452	Candies, CARAMELLO Candy Bar	Sweets	1.09 mg	6%	USDA_SR
3453	Peas, green, canned, drained solids, rinsed	Vegetables and Vegetable Products	1.09 mg	6%	CNF
3454	Winged beans (goa bean), green, boiled, drained, with salt	Vegetables and Vegetable Products	1.09 mg	6%	CNF
3455	Cowpeas, leafy tips, boiled, drained, with salt	Vegetables and Vegetable Products	1.09 mg	6%	CNF
3456	Pasta, egg noodles, spinach, enriched, cooked	Cereals, Grains and Pasta	1.09 mg	6%	CNF
3457	Bread stuffing, dry mix, prepared	Baked Products	1.09 mg	6%	CNF
3458	Mushroom, enoki, raw	Vegetables and Vegetable Products	1.09 mg	6%	CNF
3459	Winged beans (goa bean), green, boiled, drained	Vegetables and Vegetable Products	1.09 mg	6%	CNF
3460	Potato, mashed, dehydrated, granules without milk, unprepared	Vegetables and Vegetable Products	1.09 mg	6%	CNF
3461	Peas and carrots, frozen, unprepared	Vegetables and Vegetable Products	1.09 mg	6%	CNF
3462	Cowpeas, leafy tips, boiled, drained	Vegetables and Vegetable Products	1.09 mg	6%	CNF
3463	Blackeye pea, canned, sodium added, drained and rinsed	Legumes and Legume Products	1.08 mg	6%	USDA_FF
3464	Beans, french, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	1.08 mg	6%	USDA_SR
3465	Pie, chocolate mousse, prepared from mix, no-bake type	Baked Products	1.08 mg	6%	USDA_SR
3466	Beans, french, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	1.08 mg	6%	USDA_SR
3467	Babyfood, vegetables, green beans, junior	Baby Foods	1.08 mg	6%	USDA_SR
3468	Potatoes, baked, flesh and skin, with salt	Vegetables and Vegetable Products	1.08 mg	6%	USDA_SR
3469	Potatoes, baked, flesh and skin, without salt	Vegetables and Vegetable Products	1.08 mg	6%	USDA_SR
3470	Couscous, dry	Cereal Grains and Pasta	1.08 mg	6%	USDA_SR
3471	Salad dressing, caesar dressing, regular	Fats and Oils	1.08 mg	6%	USDA_SR
3472	Raspberries, puree, seedless	Fruits and Fruit Juices	1.08 mg	6%	USDA_SR
3473	Potato, flesh and skin, baked, with salt	Vegetables and Vegetable Products	1.08 mg	6%	CNF
3474	Salad dressing, caesar dressing, regular	Fats and Oils	1.08 mg	6%	CNF
3475	Grains, couscous, dry	Cereals, Grains and Pasta	1.08 mg	6%	CNF
3476	Pie, chocolate mousse, prepared from mix, no-bake type	Baked Products	1.08 mg	6%	CNF
3477	Beans, french, mature seeds, boiled, salted	Legumes and Legume Products	1.08 mg	6%	CNF
3478	Beans, french, mature seeds, boiled	Legumes and Legume Products	1.08 mg	6%	CNF
3479	Potato, flesh and skin, baked	Vegetables and Vegetable Products	1.08 mg	6%	CNF
3480	Cake, yellow, commercially prepared, with vanilla frosting	Baked Products	1.07 mg	6%	USDA_SR
3481	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	Legumes and Legume Products	1.07 mg	6%	USDA_SR
3482	Collards, frozen, chopped, unprepared	Vegetables and Vegetable Products	1.07 mg	6%	USDA_SR
3483	Potatoes, Russet, flesh and skin, baked	Vegetables and Vegetable Products	1.07 mg	6%	USDA_SR
3484	Chickpeas (garbanzo beans, bengal gram), canned, drained solids	Legumes and Legume Products	1.07 mg	6%	CNF
3485	Potato, Russet, flesh and skin, baked	Vegetables and Vegetable Products	1.07 mg	6%	CNF
3486	Cake, yellow, commercial, with vanilla (white) icing (frosting)	Baked Products	1.07 mg	6%	CNF
3487	Collards, frozen, unprepared	Vegetables and Vegetable Products	1.07 mg	6%	CNF
3488	Doughnuts, cake-type, plain, sugared or glazed	Baked Products	1.06 mg	6%	USDA_SR
3489	Cookies, chocolate chip sandwich, with creme filling	Baked Products	1.06 mg	6%	USDA_SR
3490	Tomatoes, red, ripe, cooked, stewed	Vegetables and Vegetable Products	1.06 mg	6%	USDA_SR
3491	Pumpkin pie mix, canned	Vegetables and Vegetable Products	1.06 mg	6%	USDA_SR
3492	Rose Hips, wild (Northern Plains Indians)	American Indian/Alaska Native Foods	1.06 mg	6%	USDA_SR
3493	Beans, snap, green, canned, no salt added, drained solids	Vegetables and Vegetable Products	1.06 mg	6%	USDA_SR
3494	Candies, KRACKEL Chocolate Bar	Sweets	1.06 mg	6%	USDA_SR
3495	Tofu yogurt	Legumes and Legume Products	1.06 mg	6%	USDA_SR
3496	Beans, snap (Italian, green or yellow), canned, drained solids, unsalted	Vegetables and Vegetable Products	1.06 mg	6%	CNF
3497	Rose hips, wild, native	Fruits and fruit juices	1.06 mg	6%	CNF
3498	Yogourt, tofu	Legumes and Legume Products	1.06 mg	6%	CNF
3499	Pasta, spaghetti, whole-wheat, cooked	Cereals, Grains and Pasta	1.06 mg	6%	CNF
3500	Pasta, macaroni (elbow), whole wheat, cooked	Cereals, Grains and Pasta	1.06 mg	6%	CNF

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Vegan foods high in Iron

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