Vegetarian 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 5801–5850 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
5801	Rutabaga (swede), raw	Vegetables and Vegetable Products	0.44 mg	2%	CNF
5802	Carrot, frozen, unprepared	Vegetables and Vegetable Products	0.44 mg	2%	CNF
5803	Squash, winter, all varieties, baked	Vegetables and Vegetable Products	0.44 mg	2%	CNF
5804	Squash, summer, crookneck, raw	Vegetables and Vegetable Products	0.44 mg	2%	CNF
5805	Mushroom, shiitake, cooked	Vegetables and Vegetable Products	0.44 mg	2%	CNF
5806	Cheese, mozzarella, (52% water, 22.5% M.F.)	Dairy and Egg Products	0.44 mg	2%	CNF
5807	Cheese, ricotta, with partly skimmed milk	Dairy and Egg Products	0.44 mg	2%	CNF
5808	Cheese, edam	Dairy and Egg Products	0.44 mg	2%	CNF
5809	Cabbage, bok choy, raw	Vegetables and Vegetable Products	0.44 mg	2%	USDA_FF
5810	Ketchup, restaurant	Vegetables and Vegetable Products	0.43 mg	2%	USDA_FF
5811	Carrots, frozen, unprepared	Vegetables and Vegetable Products	0.43 mg	2%	USDA_FF
5812	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.43 mg	2%	USDA_FF
5813	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.43 mg	2%	USDA_SR
5814	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Legumes and Legume Products	0.43 mg	2%	USDA_SR
5815	Cheese, brick	Dairy and Egg Products	0.43 mg	2%	USDA_SR
5816	Boysenberries, canned, heavy syrup	Fruits and Fruit Juices	0.43 mg	2%	USDA_SR
5817	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Fruits and Fruit Juices	0.43 mg	2%	USDA_SR
5818	Apples, dehydrated (low moisture), sulfured, stewed	Fruits and Fruit Juices	0.43 mg	2%	USDA_SR
5819	Cheese, port de salut	Dairy and Egg Products	0.43 mg	2%	USDA_SR
5820	Peppers, sweet, red, raw	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
5821	Beans, mung, mature seeds, sprouted, canned, drained solids	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
5822	Celeriac, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
5823	Celeriac, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
5824	Cheese, pasteurized process, American, low fat	Dairy and Egg Products	0.43 mg	2%	USDA_SR
5825	APPLEBEE'S, mozzarella sticks	Restaurant Foods	0.43 mg	2%	USDA_SR
5826	Mountain yam, hawaii, cooked, steamed, with salt	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
5827	Mountain yam, hawaii, cooked, steamed, without salt	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
5828	Balsam-pear (bitter gourd), pods, raw	Vegetables and Vegetable Products	0.43 mg	2%	USDA_SR
5829	Durian, raw or frozen	Fruits and Fruit Juices	0.43 mg	2%	USDA_SR
5830	Blueberries, canned, light syrup, drained	Fruits and Fruit Juices	0.43 mg	2%	USDA_SR
5831	Maraschino cherries, canned, drained	Fruits and Fruit Juices	0.43 mg	2%	USDA_SR
5832	Babyfood, fruit, jarred, banana and other fruit	Babyfoods	0.43 mg	2%	CNF
5833	Soy sauce (made with hydrolyzed vegetable protein), reduced sodium	Legumes and Legume Products	0.43 mg	2%	CNF
5834	Celeriac, boiled, drained, with salt	Vegetables and Vegetable Products	0.43 mg	2%	CNF
5835	Cheese, processed product, swiss, slices, low fat	Dairy and Egg Products	0.43 mg	2%	CNF
5836	Candied, maraschino cherries, jar, drained	Sweets	0.43 mg	2%	CNF
5837	Durian, raw or frozen	Fruits and fruit juices	0.43 mg	2%	CNF
5838	Pepper, sweet, red, raw	Vegetables and Vegetable Products	0.43 mg	2%	CNF
5839	Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained	Vegetables and Vegetable Products	0.43 mg	2%	CNF
5840	Celeriac, boiled, drained	Vegetables and Vegetable Products	0.43 mg	2%	CNF
5841	Balsam-pear (bitter gourd, bitter melon), pods, raw	Vegetables and Vegetable Products	0.43 mg	2%	CNF
5842	Boysenberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.43 mg	2%	CNF
5843	Apricot, canned whole no skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.43 mg	2%	CNF
5844	Apple, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	0.43 mg	2%	CNF
5845	Cheese, port-salut	Dairy and Egg Products	0.43 mg	2%	CNF
5846	Cheese, brick	Dairy and Egg Products	0.43 mg	2%	CNF
5847	Beets, raw	Vegetables and Vegetable Products	0.43 mg	2%	USDA_FF
5848	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.42 mg	2%	USDA_FF
5849	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.42 mg	2%	USDA_FF
5850	Strudel, apple	Baked Products	0.42 mg	2%	USDA_SR

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Vegetarian foods high in Iron

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