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 6301–6350 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
6301	Soup, tomato bisque, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.33 mg	2%	USDA_SR
6302	Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior	Baby Foods	0.33 mg	2%	USDA_SR
6303	Cheese spread, pasteurized process, American	Dairy and Egg Products	0.33 mg	2%	USDA_SR
6304	Babyfood, dessert, peach melba, strained	Baby Foods	0.33 mg	2%	USDA_SR
6305	Arrowroot flour	Cereal Grains and Pasta	0.33 mg	2%	USDA_SR
6306	Squash, summer, scallop, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.33 mg	2%	USDA_SR
6307	Onions, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.33 mg	2%	USDA_SR
6308	Orange juice, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
6309	Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium	Fruits and Fruit Juices	0.33 mg	2%	USDA_SR
6310	Cheese, american cheddar, imitation	Dairy and Egg Products	0.33 mg	2%	USDA_SR
6311	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron	Baby Foods	0.33 mg	2%	USDA_SR
6312	Mushrooms, white, microwaved	Vegetables and Vegetable Products	0.33 mg	2%	USDA_SR
6313	Squash, summer, scallop, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.33 mg	2%	USDA_SR
6314	Pie fillings, cherry, low calorie	Sweets	0.33 mg	2%	USDA_SR
6315	Salad dressing, coleslaw	Fats and Oils	0.33 mg	2%	USDA_SR
6316	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron	Baby Foods	0.33 mg	2%	USDA_SR
6317	Egg custards, dry mix, prepared with 2% milk	Sweets	0.33 mg	2%	USDA_SR
6318	Beverages, Chocolate-flavored drink, whey and milk based	Beverages	0.33 mg	2%	USDA_SR
6319	Babyfood, dessert, jarred, custard (includes vanilla custard)	Babyfoods	0.33 mg	2%	CNF
6320	Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D	Fruits and fruit juices	0.33 mg	2%	CNF
6321	Salad, grape and apple with yogourt and candied walnuts	Fast Foods	0.33 mg	2%	CNF
6322	Cheese, processed product, Swiss, slices	Dairy and Egg Products	0.33 mg	2%	CNF
6323	Squash, summer, scallop, boiled, drained, with salt	Vegetables and Vegetable Products	0.33 mg	2%	CNF
6324	Mushroom, white, microwaved	Vegetables and Vegetable Products	0.33 mg	2%	CNF
6325	Chocolate flavour drink, whey and milk based	Beverages	0.33 mg	2%	CNF
6326	Cheese, cheddar, imitation	Dairy and Egg Products	0.33 mg	2%	CNF
6327	Sweets, pie fillings, cherry, low calorie	Sweets	0.33 mg	2%	CNF
6328	Salad dressing, buttermilk as main ingredient	Fats and Oils	0.33 mg	2%	CNF
6329	Hot chocolate, cocoa, without sugar, mix, powder, prepared with water	Beverages	0.33 mg	2%	CNF
6330	Grains, arrowroot flour	Cereals, Grains and Pasta	0.33 mg	2%	CNF
6331	Dessert, egg custard, dry mix, prepared with 2% milk	Sweets	0.33 mg	2%	CNF
6332	Soy sauce (made with hydrolyzed vegetable protein)	Legumes and Legume Products	0.33 mg	2%	CNF
6333	Squash, summer, scallop, boiled, drained	Vegetables and Vegetable Products	0.33 mg	2%	CNF
6334	Onion, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.33 mg	2%	CNF
6335	Orange juice, frozen concentrate, undiluted	Fruits and fruit juices	0.33 mg	2%	CNF
6336	Gooseberry, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.33 mg	2%	CNF
6337	Blueberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.33 mg	2%	CNF
6338	Apple, dried, sulphured, stewed, no added sugar	Fruits and fruit juices	0.33 mg	2%	CNF
6339	Soup, cream, asparagus, canned, condensed, water added	Soups, Sauces and Gravies	0.33 mg	2%	CNF
6340	Sauce, white, medium, 2% milk, homemade	Soups, Sauces and Gravies	0.33 mg	2%	CNF
6341	Salt, table	Spices and Herbs	0.33 mg	2%	CNF
6342	Cheese, camembert	Dairy and Egg Products	0.33 mg	2%	CNF
6343	Beverages, chocolate syrup, prepared with whole milk	Beverages	0.32 mg	2%	USDA_SR
6344	Cherries, sour, red, raw	Fruits and Fruit Juices	0.32 mg	2%	USDA_SR
6345	Babyfood, vegetables, mix vegetables strained	Baby Foods	0.32 mg	2%	USDA_SR
6346	Babyfood, vegetables, beets, strained	Baby Foods	0.32 mg	2%	USDA_SR
6347	Soup, cheese, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.32 mg	2%	USDA_SR
6348	Babyfood, vegetables, squash, junior	Baby Foods	0.32 mg	2%	USDA_SR
6349	Babyfood, vegetables, squash, strained	Baby Foods	0.32 mg	2%	USDA_SR
6350	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	Dairy and Egg Products	0.32 mg	2%	USDA_SR

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Vegetarian foods high in Iron

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