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 5901–5950 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
5901	Beets, pickled, canned, solids and liquids	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5902	Potatoes, microwaved, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5903	Cauliflower, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5904	Taro, shoots, cooked, with salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5905	Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5906	Taro shoots, cooked, without salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5907	Lettuce, iceberg (includes crisphead types), raw	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5908	Mushrooms, shiitake, raw	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5909	Cheese, muenster, low fat	Dairy and Egg Products	0.41 mg	2%	USDA_SR
5910	Corn, sweet, white, frozen, kernels cut off cob, unprepared	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5911	Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5912	Cauliflower, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.41 mg	2%	USDA_SR
5913	Prunes, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
5914	Strawberries, raw	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
5915	Plums, dried (prunes), stewed, without added sugar	Fruits and Fruit Juices	0.41 mg	2%	USDA_SR
5916	Candies, fudge, vanilla with nuts	Sweets	0.41 mg	2%	USDA_SR
5917	Mushroom, shiitake, raw	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5918	Taro shoots, cooked, with salt	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5919	Potato, flesh, cooked in skin, microwaved, with salt	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5920	Cauliflower, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5921	Salad dressing, honey mustard, calorie-reduced	Fats and Oils	0.41 mg	2%	CNF
5922	Cheese, muenster, low fat	Dairy and Egg Products	0.41 mg	2%	CNF
5923	Soup, cream, mushroom, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.41 mg	2%	CNF
5924	Candies, fudge, vanilla, with nuts, homemade	Sweets	0.41 mg	2%	CNF
5925	Corn, sweet, white, frozen, kernels off cob, unprepared	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5926	Beets, pickled, canned, solids and liquid	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5927	Potato, flesh, cooked in skin, microwaved	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5928	Lettuce, iceberg	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5929	Taro shoots, cooked	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5930	Cauliflower, frozen, boiled, drained	Vegetables and Vegetable Products	0.41 mg	2%	CNF
5931	Strawberry, raw	Fruits and fruit juices	0.41 mg	2%	CNF
5932	Prune, dried, cooked, no added sugar	Fruits and fruit juices	0.41 mg	2%	CNF
5933	Prune, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.41 mg	2%	CNF
5934	Grapefruit, canned, waterpack, solids and liquid	Fruits and fruit juices	0.41 mg	2%	CNF
5935	Cheese, muenster	Dairy and Egg Products	0.41 mg	2%	CNF
5936	Lettuce, leaf, red, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_FF
5937	Radicchio, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_FF
5938	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Legumes and Legume Products	0.40 mg	2%	USDA_SR
5939	Pie, coconut cream, prepared from mix, no-bake type	Baked Products	0.40 mg	2%	USDA_SR
5940	Beverages, Wine, non-alcoholic	Beverages	0.40 mg	2%	USDA_SR
5941	Soup, chunky vegetable, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	0.40 mg	2%	USDA_SR
5942	Salad dressing, italian dressing, fat-free	Fats and Oils	0.40 mg	2%	USDA_SR
5943	Babyfood, vegetable, butternut squash and corn	Baby Foods	0.40 mg	2%	USDA_SR
5944	Grapefruit, sections, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.40 mg	2%	USDA_SR
5945	Babyfood, green beans, dices, toddler	Baby Foods	0.40 mg	2%	USDA_SR
5946	Cheese substitute, mozzarella	Dairy and Egg Products	0.40 mg	2%	USDA_SR
5947	Sauce, chili, peppers, hot, immature green, canned	Soups, Sauces, and Gravies	0.40 mg	2%	USDA_SR
5948	Babyfood, prunes, without vitamin c, strained	Baby Foods	0.40 mg	2%	USDA_SR
5949	Soup, mushroom barley, canned, condensed	Soups, Sauces, and Gravies	0.40 mg	2%	USDA_SR
5950	Babyfood, fruit, apple and blueberry, junior	Baby Foods	0.40 mg	2%	USDA_SR

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Vegetarian foods high in Iron

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