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 6201–6250 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
6201	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
6202	Salad dressing, green goddess, regular	Fats and Oils	0.35 mg	2%	USDA_SR
6203	Catsup	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
6204	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	Vegetables and Vegetable Products	0.35 mg	2%	USDA_SR
6205	Rambutan, canned, syrup pack	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
6206	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.35 mg	2%	USDA_SR
6207	Naranjilla (lulo) pulp, frozen, unsweetened	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
6208	Applesauce, canned, sweetened, with salt	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
6209	Cherries, sweet, canned, pitted, heavy syrup, drained	Fruits and Fruit Juices	0.35 mg	2%	USDA_SR
6210	Babyfood, juice, apple - cherry	Baby Foods	0.35 mg	2%	USDA_SR
6211	Cheese, processed product, Swiss, fat free, slices	Dairy and Egg Products	0.35 mg	2%	CNF
6212	Potato, flesh, baked, with salt	Vegetables and Vegetable Products	0.35 mg	2%	CNF
6213	Plant-based beverage, soy, enriched, all flavours, fat free	Beverages	0.35 mg	2%	CNF
6214	Dessert, egg custard, baked, homemade	Sweets	0.35 mg	2%	CNF
6215	Salad dressing, green goddess, regular	Fats and Oils	0.35 mg	2%	CNF
6216	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.35 mg	2%	CNF
6217	Cherry, sweet, canned, heavy syrup, drained	Fruits and fruit juices	0.35 mg	2%	CNF
6218	Soup, cream, asparagus, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.35 mg	2%	CNF
6219	Rambutan, canned, syrup pack	Fruits and fruit juices	0.35 mg	2%	CNF
6220	Fast foods, dessert, ice cream, light, vanilla, soft serve with cone	Fast Foods	0.35 mg	2%	CNF
6221	Grains, rice flour, white	Cereals, Grains and Pasta	0.35 mg	2%	CNF
6222	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	0.35 mg	2%	CNF
6223	Tomato ketchup (catsup)	Vegetables and Vegetable Products	0.35 mg	2%	CNF
6224	Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt	Vegetables and Vegetable Products	0.35 mg	2%	CNF
6225	Corn, sweet, white, frozen, kernels off cob, boiled, drained	Vegetables and Vegetable Products	0.35 mg	2%	CNF
6226	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.35 mg	2%	CNF
6227	Potato, flesh, baked	Vegetables and Vegetable Products	0.35 mg	2%	CNF
6228	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	0.35 mg	2%	CNF
6229	Cherry, sweet, frozen, sweetened	Fruits and fruit juices	0.35 mg	2%	CNF
6230	Cherry, sweet, canned, extra heavy syrup pack	Fruits and fruit juices	0.35 mg	2%	CNF
6231	Cherry, sweet, canned, heavy syrup pack	Fruits and fruit juices	0.35 mg	2%	CNF
6232	Cheese sauce, homemade	Dairy and Egg Products	0.35 mg	2%	CNF
6233	Flour, rice, glutinous	Cereal Grains and Pasta	0.34 mg	2%	USDA_FF
6234	Peaches, yellow, raw	Fruits and Fruit Juices	0.34 mg	2%	USDA_FF
6235	Beverages, drink mix, QUAKER OATS, GATORADE, orange flavor, powder	Beverages	0.34 mg	2%	USDA_SR
6236	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked Products	0.34 mg	2%	USDA_SR
6237	Oil, flaxseed, contains added sliced flaxseed	Fats and Oils	0.34 mg	2%	USDA_SR
6238	Babyfood, juice, mixed fruit	Baby Foods	0.34 mg	2%	USDA_SR
6239	Soup, cream of potato, canned, condensed	Soups, Sauces, and Gravies	0.34 mg	2%	USDA_SR
6240	Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
6241	Onions, frozen, whole, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
6242	Peppers, sweet, green, raw	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
6243	Onions, frozen, whole, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
6244	Chayote, fruit, raw	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
6245	Carrots, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
6246	Jams, preserves, marmalades, sweetened with fruit juice	Sweets	0.34 mg	2%	USDA_SR
6247	Plums, canned, purple, juice pack, solids and liquids	Fruits and Fruit Juices	0.34 mg	2%	USDA_SR
6248	Puddings, chocolate, dry mix, regular, prepared with whole milk	Sweets	0.34 mg	2%	USDA_SR
6249	Carrots, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
6250	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR

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Vegetarian foods high in Iron

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