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 6251–6300 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
6251	Radishes, raw	Vegetables and Vegetable Products	0.34 mg	2%	USDA_SR
6252	Papaya nectar, canned	Fruits and Fruit Juices	0.34 mg	2%	USDA_SR
6253	Melons, casaba, raw	Fruits and Fruit Juices	0.34 mg	2%	USDA_SR
6254	DENNY'S, coleslaw	Restaurant Foods	0.34 mg	2%	USDA_SR
6255	Candies, MARS SNACKFOOD US, MILKY WAY Caramels, milk chocolate covered	Sweets	0.34 mg	2%	USDA_SR
6256	Puddings, chocolate, dry mix, regular, prepared with 2% milk	Sweets	0.34 mg	2%	USDA_SR
6257	Egg custards, dry mix, prepared with whole milk	Sweets	0.34 mg	2%	USDA_SR
6258	Candies, NESTLE, 100 GRAND Bar	Sweets	0.34 mg	2%	USDA_SR
6259	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Fruits and Fruit Juices	0.34 mg	2%	USDA_SR
6260	Ice creams, vanilla, rich	Sweets	0.34 mg	2%	USDA_SR
6261	Vegetable oil, flaxseed, contains added sliced flaxseed	Fats and Oils	0.34 mg	2%	CNF
6262	Squash, winter, spaghetti, baked or boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%	CNF
6263	Onion, frozen, whole, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%	CNF
6264	Carrot, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%	CNF
6265	Sports drink, orange flavour, powder	Beverages	0.34 mg	2%	CNF
6266	Dessert, egg custard, dry mix prepared with whole milk	Sweets	0.34 mg	2%	CNF
6267	Candies, bars, 100 Grand	Sweets	0.34 mg	2%	CNF
6268	Dessert, frozen, ice cream, vanilla, rich, 16% M.F.	Sweets	0.34 mg	2%	CNF
6269	Squash, winter, spaghetti, baked or boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%	CNF
6270	Radish, raw	Vegetables and Vegetable Products	0.34 mg	2%	CNF
6271	Pepper, sweet, green, raw	Vegetables and Vegetable Products	0.34 mg	2%	CNF
6272	Carrot, boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%	CNF
6273	Onion, frozen, whole, boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%	CNF
6274	Chayote, fruit, raw	Vegetables and Vegetable Products	0.34 mg	2%	CNF
6275	Plum, canned, purple, juice pack, solids and liquid	Fruits and fruit juices	0.34 mg	2%	CNF
6276	Papaya nectar, canned	Fruits and fruit juices	0.34 mg	2%	CNF
6277	Melon, casaba, raw	Fruits and fruit juices	0.34 mg	2%	CNF
6278	Soup, scotch broth, canned, condensed, water added	Soups, Sauces and Gravies	0.34 mg	2%	CNF
6279	Soup, cream, potato, canned, condensed	Soups, Sauces and Gravies	0.34 mg	2%	CNF
6280	Blueberries, raw	Fruits and Fruit Juices	0.34 mg	2%	USDA_FF
6281	Blueberries, raw	Fruits and Fruit Juices	0.34 mg	2%	USDA_FF
6282	Mushroom, king oyster	Vegetables and Vegetable Products	0.34 mg	2%	USDA_FF
6283	Plantains, underripe, raw	Fruits and Fruit Juices	0.33 mg	2%	USDA_FF
6284	Cauliflower, raw	Vegetables and Vegetable Products	0.33 mg	2%	USDA_FF
6285	Shallots, bulb, peeled, root removed, raw	Vegetables and Vegetable Products	0.33 mg	2%	USDA_FF
6286	Oranges, raw, navels	Fruits and Fruit Juices	0.33 mg	2%	USDA_FF
6287	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.33 mg	2%	USDA_FF
6288	Tomatoes, grape, raw	Vegetables and Vegetable Products	0.33 mg	2%	USDA_FF
6289	Soup, cream of asparagus, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR
6290	Sauce, homemade, white, medium	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR
6291	Soy sauce made from hydrolyzed vegetable protein	Legumes and Legume Products	0.33 mg	2%	USDA_SR
6292	Blueberries, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
6293	Babyfood, dinner, mixed vegetable, strained	Baby Foods	0.33 mg	2%	USDA_SR
6294	Salt, table	Spices and Herbs	0.33 mg	2%	USDA_SR
6295	Gooseberries, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
6296	Cheese, camembert	Dairy and Egg Products	0.33 mg	2%	USDA_SR
6297	Beverages, KRAFT, coffee, instant, French Vanilla Cafe	Beverages	0.33 mg	2%	USDA_SR
6298	Sauce, barbecue, SWEET BABY RAY'S, original	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR
6299	Apples, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
6300	Soup, vegetable soup, condensed, low sodium, prepared with equal volume water	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR

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Vegetarian foods high in Iron

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