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 5851–5900 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
5851	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.42 mg	2%	USDA_SR
5852	Horseradish, prepared	Spices and Herbs	0.42 mg	2%	USDA_SR
5853	Cheese, low fat, cheddar or colby	Dairy and Egg Products	0.42 mg	2%	USDA_SR
5854	Soymilk, original and vanilla, with added calcium, vitamins A and D	Legumes and Legume Products	0.42 mg	2%	USDA_SR
5855	Yogurt, chocolate, nonfat milk, fortified with vitamin D	Dairy and Egg Products	0.42 mg	2%	USDA_SR
5856	Yogurt, chocolate, nonfat milk	Dairy and Egg Products	0.42 mg	2%	USDA_SR
5857	Milk, chocolate beverage, hot cocoa, homemade	Dairy and Egg Products	0.42 mg	2%	USDA_SR
5858	Babyfood, juice, orange and pineapple	Baby Foods	0.42 mg	2%	USDA_SR
5859	Cheese, pasteurized process, pimento	Dairy and Egg Products	0.42 mg	2%	USDA_SR
5860	BURGER KING, Vanilla Shake	Fast Foods	0.42 mg	2%	USDA_SR
5861	Celery, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5862	Cauliflower, raw	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5863	Honey	Sweets	0.42 mg	2%	USDA_SR
5864	Corn, sweet, yellow, canned, vacuum pack, no salt added	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5865	Celery, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5866	Corn, sweet, yellow, canned, vacuum pack, regular pack	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5867	Candies, ROLO Caramels in Milk Chocolate	Sweets	0.42 mg	2%	USDA_SR
5868	Corn, sweet, white, canned, vacuum pack, no salt added	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5869	Corn, sweet, white, canned, vacuum pack, regular pack	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5870	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5871	Cherry juice, tart	Fruits and Fruit Juices	0.42 mg	2%	USDA_SR
5872	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Fruits and Fruit Juices	0.42 mg	2%	USDA_SR
5873	Raspberries, canned, red, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.42 mg	2%	USDA_SR
5874	Tomato and vegetable juice, low sodium	Vegetables and Vegetable Products	0.42 mg	2%	USDA_SR
5875	Soup, cream, mushroom, ready-to-serve	Soups, Sauces and Gravies	0.42 mg	2%	CNF
5876	Soup, cream, celery, canned, condensed, reduced fat	Soups, Sauces and Gravies	0.42 mg	2%	CNF
5877	Cheese, processed product, cheddar, loaf	Dairy and Egg Products	0.42 mg	2%	CNF
5878	Plant-based beverage, soy, enriched, all flavours	Beverages	0.42 mg	2%	CNF
5879	Corn, sweet, canned, vacuum pack, niblets, unsalted	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5880	Juice, tomato and vegetable, low sodium	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5881	Horseradish, prepared	Spices and Herbs	0.42 mg	2%	CNF
5882	Grains, rice, brown, long-grain, cooked	Cereals, Grains and Pasta	0.42 mg	2%	CNF
5883	Sweets, honey, strained or extracted	Sweets	0.42 mg	2%	CNF
5884	Candies, Rolo Caramels in milk chocolate	Sweets	0.42 mg	2%	CNF
5885	Strudel, apple	Baked Products	0.42 mg	2%	CNF
5886	Celery, boiled, drained, with salt	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5887	Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5888	Corn, sweet, canned, vacuum pack, niblets	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5889	Celery, boiled, drained	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5890	Cauliflower, raw	Vegetables and Vegetable Products	0.42 mg	2%	CNF
5891	Raspberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.42 mg	2%	CNF
5892	Cheese, cheddar or colby type, low fat (7% M.F.)	Dairy and Egg Products	0.42 mg	2%	CNF
5893	Hot chocolate, cocoa, homemade, prepared with 2% milk	Beverages	0.42 mg	2%	CNF
5894	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
5895	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
5896	Babyfood, vegetables, mix vegetables junior	Baby Foods	0.41 mg	2%	USDA_SR
5897	Cheese, muenster	Dairy and Egg Products	0.41 mg	2%	USDA_SR
5898	Salad dressing, honey mustard dressing, reduced calorie	Fats and Oils	0.41 mg	2%	USDA_SR
5899	Frozen novelties, KLONDIKE, SLIM-A-BEAR, No Sugar Added, Stickless Bar	Sweets	0.41 mg	2%	USDA_SR
5900	Potatoes, microwaved, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR

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Vegetarian foods high in Iron

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