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 6151–6200 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
6151	Passion-fruit juice, yellow, raw	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
6152	Puddings, vanilla, ready-to-eat, fat free	Sweets	0.36 mg	2%	USDA_SR
6153	Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
6154	Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
6155	Gourd, dishcloth (towelgourd), raw	Vegetables and Vegetable Products	0.36 mg	2%	USDA_SR
6156	Guanabana nectar, canned	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
6157	Mango nectar, canned	Fruits and Fruit Juices	0.36 mg	2%	USDA_SR
6158	Babyfood, vegetables, jarred, sweet potato, all stages	Babyfoods	0.36 mg	2%	CNF
6159	Soup, tomato and red pepper, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.36 mg	2%	CNF
6160	Salad dressing, honey mustard, fat free	Fats and Oils	0.36 mg	2%	CNF
6161	Squash, summer, all varieties, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%	CNF
6162	Gourd, dishcloth (towelgourd), boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%	CNF
6163	Corn, sweet, canned, brine pack, solids and liquid, unsalted	Vegetables and Vegetable Products	0.36 mg	2%	CNF
6164	Mango, nectar, canned	Fruits and fruit juices	0.36 mg	2%	CNF
6165	Dessert, pudding, vanilla, ready-to-eat, fat free	Sweets	0.36 mg	2%	CNF
6166	Coffee, instant, with sugar, French flavour, powder	Beverages	0.36 mg	2%	CNF
6167	Beets, harvard, canned, solids and liquid	Vegetables and Vegetable Products	0.36 mg	2%	CNF
6168	Squash, summer, all varieties, boiled, drained	Vegetables and Vegetable Products	0.36 mg	2%	CNF
6169	Drumstick (horseradish-tree), pods, raw	Vegetables and Vegetable Products	0.36 mg	2%	CNF
6170	Gourd, dishcloth (towelgourd), boiled, drained	Vegetables and Vegetable Products	0.36 mg	2%	CNF
6171	Gourd, dishcloth (towelgourd), raw	Vegetables and Vegetable Products	0.36 mg	2%	CNF
6172	Corn, sweet, canned, brine pack, solids and liquid	Vegetables and Vegetable Products	0.36 mg	2%	CNF
6173	Peach, canned halves or slices, light syrup pack, solids and liquid	Fruits and fruit juices	0.36 mg	2%	CNF
6174	Grape juice, frozen concentrate, sugar and vitamin C added, undiluted	Fruits and fruit juices	0.36 mg	2%	CNF
6175	Grape, red or green (European type, such as Thompson seedless), adherent skin, raw	Fruits and fruit juices	0.36 mg	2%	CNF
6176	Cherry, sweet, canned, light syrup pack	Fruits and fruit juices	0.36 mg	2%	CNF
6177	Passion fruit juice, yellow, raw	Fruits and fruit juices	0.36 mg	2%	CNF
6178	Grapefruit juice, canned, sweetened	Fruits and fruit juices	0.36 mg	2%	CNF
6179	Crabapple, raw	Fruits and fruit juices	0.36 mg	2%	CNF
6180	Cherry, sweet, canned, water pack, solids and liquid	Fruits and fruit juices	0.36 mg	2%	CNF
6181	Cherry, sweet, raw	Fruits and fruit juices	0.36 mg	2%	CNF
6182	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	0.36 mg	2%	USDA_FF
6183	Peppers, bell, red, raw	Vegetables and Vegetable Products	0.35 mg	2%	USDA_FF
6184	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Legumes and Legume Products	0.35 mg	2%	USDA_SR
6185	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Legumes and Legume Products	0.35 mg	2%	USDA_SR
6186	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
6187	Fast foods, vanilla, light, soft-serve ice cream, with cone	Fast Foods	0.35 mg	2%	USDA_SR
6188	Soup, tomato bisque, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.35 mg	2%	USDA_SR
6189	Soup, cream of asparagus, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.35 mg	2%	USDA_SR
6190	Cheese sauce, prepared from recipe	Dairy and Egg Products	0.35 mg	2%	USDA_SR
6191	McDONALD'S, Vanilla Reduced Fat Ice Cream Cone	Fast Foods	0.35 mg	2%	USDA_SR
6192	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
6193	Babyfood, juice, orange and apple and banana	Baby Foods	0.35 mg	2%	USDA_SR
6194	Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained	Baby Foods	0.35 mg	2%	USDA_SR
6195	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
6196	Potatoes, baked, flesh, with salt	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
6197	Potatoes, baked, flesh, without salt	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
6198	Rice flour, white, unenriched	Cereal Grains and Pasta	0.35 mg	2%	USDA_SR
6199	Desserts, egg custard, baked, prepared-from-recipe	Sweets	0.35 mg	2%	USDA_SR
6200	Catsup, low sodium	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR

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Vegetarian foods high in Iron

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