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

Selling a product with iron? Generate a print-ready nutrition label from your recipe.

Showing 6101–6150 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
6101	Figs, raw	Fruits and Fruit Juices	0.37 mg	2%	USDA_SR
6102	Babyfood, vegetables, sweet potatoes strained	Baby Foods	0.37 mg	2%	USDA_SR
6103	Sugar, turbinado	Sweets	0.37 mg	2%	USDA_SR
6104	Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.37 mg	2%	USDA_SR
6105	Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.37 mg	2%	USDA_SR
6106	Tangerines, (mandarin oranges), canned, light syrup pack	Fruits and Fruit Juices	0.37 mg	2%	USDA_SR
6107	Puddings, rice, dry mix, prepared with 2% milk	Sweets	0.37 mg	2%	USDA_SR
6108	Puddings, rice, dry mix, prepared with whole milk	Sweets	0.37 mg	2%	USDA_SR
6109	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.37 mg	2%	USDA_SR
6110	Squash, summer, zucchini, includes skin, raw	Vegetables and Vegetable Products	0.37 mg	2%	USDA_SR
6111	Peaches, frozen, sliced, sweetened	Fruits and Fruit Juices	0.37 mg	2%	USDA_SR
6112	Stew, pinto bean and hominy, badufsuki (Hopi)	American Indian/Alaska Native Foods	0.37 mg	2%	USDA_SR
6113	Syrups, corn, dark	Sweets	0.37 mg	2%	USDA_SR
6114	Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.37 mg	2%	USDA_SR
6115	Nance, canned, syrup, drained	Fruits and Fruit Juices	0.37 mg	2%	USDA_SR
6116	Blueberries, wild, raw (Alaska Native)	American Indian/Alaska Native Foods	0.37 mg	2%	USDA_SR
6117	Babyfood, mixed fruit with oatmeal cereal, all stages	Babyfoods	0.37 mg	2%	CNF
6118	Sweets, turbinado	Sweets	0.37 mg	2%	CNF
6119	Squash, summer, zucchini, boiled, drained, with salt	Vegetables and Vegetable Products	0.37 mg	2%	CNF
6120	Blueberry, wild, raw	Fruits and fruit juices	0.37 mg	2%	CNF
6121	Fast foods, dessert, sundae, hot fudge	Fast Foods	0.37 mg	2%	CNF
6122	Sweets, syrups, corn, dark	Sweets	0.37 mg	2%	CNF
6123	Alcohol, table wine, all (11.5% alcohol by volume)	Beverages	0.37 mg	2%	CNF
6124	Squash, summer, zucchini, boiled, drained	Vegetables and Vegetable Products	0.37 mg	2%	CNF
6125	Squash, summer, zucchini, raw	Vegetables and Vegetable Products	0.37 mg	2%	CNF
6126	Squash, summer, crookneck, boiled, drained	Vegetables and Vegetable Products	0.37 mg	2%	CNF
6127	Tangerine (mandarin), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.37 mg	2%	CNF
6128	Fig, raw	Fruits and fruit juices	0.37 mg	2%	CNF
6129	Peach, frozen sliced, sweetened	Fruits and fruit juices	0.37 mg	2%	CNF
6130	Soup, pea, green or split, dehydrated, water added	Soups, Sauces and Gravies	0.37 mg	2%	CNF
6131	Soy milk, sweetened, plain, refrigerated	Legumes and Legume Products	0.37 mg	2%	USDA_FF
6132	Peppers, bell, orange, raw	Vegetables and Vegetable Products	0.37 mg	2%	USDA_FF
6133	Grapes, red or green (European type, such as Thompson seedless), raw	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
6134	Grapefruit juice, white, canned, sweetened	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
6135	Cherries, sweet, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
6136	Cherries, sweet, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
6137	McDONALD'S, Fruit 'n Yogurt Parfait (without granola)	Fast Foods	0.36 mg	2%	USDA_SR
6138	Crabapples, raw	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
6139	Cherries, sweet, raw	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
6140	Ice cream sundae cone	Dairy and Egg Products	0.36 mg	2%	USDA_SR
6141	Dressing, honey mustard, fat-free	Fats and Oils	0.36 mg	2%	USDA_SR
6142	Cheese spread, American or Cheddar cheese base, reduced fat	Dairy and Egg Products	0.36 mg	2%	USDA_SR
6143	Squash, summer, all varieties, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
6144	Drumstick pods, raw	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
6145	Beets, harvard, canned, solids and liquids	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
6146	Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
6147	Ice creams, BREYERS, No Sugar Added, Vanilla Fudge Twirl	Sweets	0.36 mg	2%	USDA_SR
6148	Squash, summer, all varieties, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
6149	Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
6150	Peaches, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Iron

Turn these foods into a print-ready nutrition label.