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 5951–6000 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
5951	Cabbage, savoy, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5952	Waxgourd, (chinese preserving melon), raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5953	Pineapple, frozen, chunks, sweetened	Fruits and Fruit Juices	0.40 mg	2%	USDA_SR
5954	Babyfood, vegetable and brown rice, strained	Baby Foods	0.40 mg	2%	USDA_SR
5955	Cranberry, low bush or lingenberry, raw (Alaska Native)	American Indian/Alaska Native Foods	0.40 mg	2%	USDA_SR
5956	Pickles, cucumber, sour	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5957	Mushrooms, portabella, exposed to ultraviolet light, grilled	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5958	Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5959	Kohlrabi, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5960	Squash, summer, scallop, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5961	Mushrooms, portabella, grilled	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5962	Pineapple, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.40 mg	2%	USDA_SR
5963	Alcoholic beverage, wine, light	Beverages	0.40 mg	2%	USDA_SR
5964	Alcoholic beverage, wine, cooking	Beverages	0.40 mg	2%	USDA_SR
5965	Jams and preserves, no sugar (with sodium saccharin), any flavor	Sweets	0.40 mg	2%	USDA_SR
5966	Pickles, cucumber, sour, low sodium	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5967	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5968	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5969	Soybeans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5970	Radishes, oriental, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5971	Mushrooms, brown, italian, or crimini, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5972	Kohlrabi, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5973	Kohlrabi, raw	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5974	Babyfood, dessert, peach yogurt	Baby Foods	0.40 mg	2%	USDA_SR
5975	Chokecherries, raw, pitted (Shoshone Bannock)	American Indian/Alaska Native Foods	0.40 mg	2%	USDA_SR
5976	Sweet Potato puffs, frozen, unprepared	Vegetables and Vegetable Products	0.40 mg	2%	USDA_SR
5977	Puddings, chocolate, dry mix, instant, prepared with 2% milk	Sweets	0.40 mg	2%	USDA_SR
5978	Candies, gumdrops, starch jelly pieces	Sweets	0.40 mg	2%	USDA_SR
5979	Salad dressing, french dressing, reduced calorie	Fats and Oils	0.40 mg	2%	USDA_SR
5980	Sweet potato puff, frozen, unprepared	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5981	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5982	Kohlrabi, boiled, drained, with salt	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5983	Chokecherry, raw, pitted	Fruits and fruit juices	0.40 mg	2%	CNF
5984	Salmonberry, raw	Fruits and fruit juices	0.40 mg	2%	CNF
5985	Mushroom, portabella (portobello), grilled	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5986	Cloudberry (bakeapple), native	Fruits and fruit juices	0.40 mg	2%	CNF
5987	Black crowberry (curlewberry), native	Fruits and fruit juices	0.40 mg	2%	CNF
5988	Alcohol, table wine, light	Beverages	0.40 mg	2%	CNF
5989	Alcohol, wine, cooking	Beverages	0.40 mg	2%	CNF
5990	Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour	Sweets	0.40 mg	2%	CNF
5991	Salad dressing, french, calorie-reduced	Fats and Oils	0.40 mg	2%	CNF
5992	Sauce, chili, peppers, hot, chili, immature green, canned	Soups, Sauces and Gravies	0.40 mg	2%	CNF
5993	Salad dressing, italian, fat free	Fats and Oils	0.40 mg	2%	CNF
5994	Non-alcoholic, wine	Beverages	0.40 mg	2%	CNF
5995	Mushroom, brown, Italian (crimini), raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
5996	Candied foods, cherries	Sweets	0.40 mg	2%	CNF
5997	Candies, gumdrops (jujubes)	Sweets	0.40 mg	2%	CNF
5998	Pie, coconut cream, prepared from mix, no-bake type	Baked Products	0.40 mg	2%	CNF
5999	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	0.40 mg	2%	CNF
6000	Pickles, cucumber, sour, low sodium	Vegetables and Vegetable Products	0.40 mg	2%	CNF

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Vegetarian foods high in Iron

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