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 3551–3600 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
3551	Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.02 mg	6%	USDA_SR
3552	Pie crust, refrigerated, regular, unbaked	Baked Products	1.02 mg	6%	USDA_SR
3553	Rice, spanish rice mix, prepared	Mixed Dishes	1.02 mg	6%	CNF
3554	Peas, green, canned, solids and liquid, no salt added	Vegetables and Vegetable Products	1.02 mg	6%	CNF
3555	Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt	Vegetables and Vegetable Products	1.02 mg	6%	CNF
3556	Fast foods, mexican, taco salad with chili con carne	Fast Foods	1.02 mg	6%	CNF
3557	Beans, snap (Italian, green or yellow), canned, solids and liquid	Vegetables and Vegetable Products	1.02 mg	6%	CNF
3558	Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained	Vegetables and Vegetable Products	1.02 mg	6%	CNF
3559	Date, domestic, natural and dry	Fruits and fruit juices	1.02 mg	6%	CNF
3560	Pear, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	1.02 mg	6%	CNF
3561	Peanuts, all types, cooked, boiled, with salt	Legumes and Legume Products	1.01 mg	6%	USDA_SR
3562	Sauce, hoisin, ready-to-serve	Soups, Sauces, and Gravies	1.01 mg	6%	USDA_SR
3563	Nuts, chestnuts, european, raw, unpeeled	Nut and Seed Products	1.01 mg	6%	USDA_SR
3564	DIGIORNO Pizza, supreme topping, rising crust, frozen, baked	Fast Foods	1.01 mg	6%	USDA_SR
3565	TACO BELL, Nachos Supreme	Fast Foods	1.01 mg	6%	USDA_SR
3566	APPLEBEE'S, french fries	Restaurant Foods	1.01 mg	6%	USDA_SR
3567	Snacks, fruit leather, rolls	Sweets	1.01 mg	6%	USDA_SR
3568	Sauce, hoisin, ready-to-serve	Soups, Sauces and Gravies	1.01 mg	6%	CNF
3569	Snacks, fruit leather, roll	Snacks	1.01 mg	6%	CNF
3570	Peanuts, all types, boiled, salted	Legumes and Legume Products	1.01 mg	6%	CNF
3571	Nuts, European chestnuts (sweet), raw, unpeeled	Nuts and Seeds	1.01 mg	6%	CNF
3572	Potato, whole, peeled, frozen, unprepared	Vegetables and Vegetable Products	1.01 mg	6%	CNF
3573	Pie, lemon meringue, prepared from recipe	Baked Products	1.00 mg	6%	USDA_SR
3574	Currants, red and white, raw	Fruits and Fruit Juices	1.00 mg	6%	USDA_SR
3575	Broadbeans (fava beans), mature seeds, canned	Legumes and Legume Products	1.00 mg	6%	USDA_SR
3576	Groundcherries, (cape-gooseberries or poha), raw	Fruits and Fruit Juices	1.00 mg	6%	USDA_SR
3577	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Baked Products	1.00 mg	6%	USDA_SR
3578	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Breakfast Cereals	1.00 mg	6%	USDA_SR
3579	SMART SOUP, Greek Minestrone	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
3580	SMART SOUP, French Lentil	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
3581	SMART SOUP, Santa Fe Corn Chowder	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
3582	Gravy, unspecified type, dry	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
3583	SMART SOUP, Moroccan Chick Pea	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
3584	SMART SOUP, Indian Bean Masala	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
3585	Gravy, onion, dry, mix	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
3586	Gravy, mushroom, dry, powder	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
3587	Babyfood, peas, dices, toddler	Baby Foods	1.00 mg	6%	USDA_SR
3588	Nuts, ginkgo nuts, raw	Nut and Seed Products	1.00 mg	6%	USDA_SR
3589	Cranberries, wild, bush, raw (Alaska Native)	American Indian/Alaska Native Foods	1.00 mg	6%	USDA_SR
3590	Cowpeas, young pods with seeds, raw	Vegetables and Vegetable Products	1.00 mg	6%	USDA_SR
3591	Acorn stew (Apache)	American Indian/Alaska Native Foods	1.00 mg	6%	USDA_SR
3592	Candies, KIT KAT Wafer Bar	Sweets	1.00 mg	6%	USDA_SR
3593	Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing	Baked Products	1.00 mg	6%	CNF
3594	Cranberry (lingonberry), wild, raw	Fruits and fruit juices	1.00 mg	6%	CNF
3595	Candies, bars, Kit Kat wafer bar	Sweets	1.00 mg	6%	CNF
3596	Pie, lemon meringue, homemade	Baked Products	1.00 mg	6%	CNF
3597	Broadbeans (fava beans), canned, solids and liquid	Legumes and Legume Products	1.00 mg	6%	CNF
3598	Nuts, ginkgo nuts, raw	Nuts and Seeds	1.00 mg	6%	CNF
3599	Cowpeas, young pods with seeds, raw	Vegetables and Vegetable Products	1.00 mg	6%	CNF
3600	Currant, red and white, raw	Fruits and fruit juices	1.00 mg	6%	CNF

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Vegan foods high in Iron

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