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 6401–6450 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
6401	Cabbage, chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
6402	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Fruits and Fruit Juices	0.31 mg	2%	USDA_SR
6403	Corn, sweet, white, canned, cream style, regular pack	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
6404	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
6405	Mushrooms, portabella, raw	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
6406	Litchis, raw	Fruits and Fruit Juices	0.31 mg	2%	USDA_SR
6407	Cheese, mozzarella, nonfat	Dairy and Egg Products	0.31 mg	2%	USDA_SR
6408	Potatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared	Vegetables and Vegetable Products	0.31 mg	2%	USDA_SR
6409	Fruit butters, apple	Sweets	0.31 mg	2%	USDA_SR
6410	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	0.31 mg	2%	USDA_SR
6411	Kiwifruit, green, raw	Fruits and Fruit Juices	0.31 mg	2%	USDA_SR
6412	Babyfood, vegetables, jarred, carrots, all stages	Babyfoods	0.31 mg	2%	CNF
6413	Potato, scalloped, dry mix, prepared with water, 2% milk and margarine	Vegetables and Vegetable Products	0.31 mg	2%	CNF
6414	Potato, boiled without skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%	CNF
6415	Potato, boiled with skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%	CNF
6416	Cheese, mozzarella, nonfat	Dairy and Egg Products	0.31 mg	2%	CNF
6417	Mushroom, portabella (portobello), raw	Vegetables and Vegetable Products	0.31 mg	2%	CNF
6418	Fast foods, side dish, potato, mashed	Fast Foods	0.31 mg	2%	CNF
6419	Fast foods, entree, salad, vegetable, no dressing, with cheese and egg	Fast Foods	0.31 mg	2%	CNF
6420	Sweets, fruit butters, apple	Sweets	0.31 mg	2%	CNF
6421	Juice drink, pineapple and grapefruit, vitamin C added, canned	Beverages	0.31 mg	2%	CNF
6422	Milk shake (fast food), chocolate	Beverages	0.31 mg	2%	CNF
6423	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.31 mg	2%	CNF
6424	Potato, boiled without skin, flesh	Vegetables and Vegetable Products	0.31 mg	2%	CNF
6425	Potato, boiled with skin, flesh	Vegetables and Vegetable Products	0.31 mg	2%	CNF
6426	Cabbage, Chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.31 mg	2%	CNF
6427	Pineapple juice, canned, added vitamin C	Fruits and fruit juices	0.31 mg	2%	CNF
6428	Lychee (litchi), raw	Fruits and fruit juices	0.31 mg	2%	CNF
6429	Kiwi fruit, raw	Fruits and fruit juices	0.31 mg	2%	CNF
6430	Gooseberry raw	Fruits and fruit juices	0.31 mg	2%	CNF
6431	Apple, dried, sulphured, stewed, added sugar	Fruits and fruit juices	0.31 mg	2%	CNF
6432	Soup, tomato rice, canned, condensed, water added	Soups, Sauces and Gravies	0.31 mg	2%	CNF
6433	Hot chocolate, cocoa, homemade, prepared with whole milk	Beverages	0.31 mg	2%	CNF
6434	Milk, dry, skim, powder, instant	Dairy and Egg Products	0.31 mg	2%	CNF
6435	Milk shake, chocolate, thick	Beverages	0.31 mg	2%	CNF
6436	Cheese, blue	Dairy and Egg Products	0.31 mg	2%	CNF
6437	Squash, winter, acorn, raw	Vegetables and Vegetable Products	0.31 mg	2%	USDA_FF
6438	Nectarines, raw	Fruits and Fruit Juices	0.30 mg	2%	USDA_FF
6439	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Legumes and Legume Products	0.30 mg	2%	USDA_SR
6440	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
6441	Soup, cheese, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.30 mg	2%	USDA_SR
6442	Soup, tomato, canned, prepared with equal volume low fat (2%) milk	Soups, Sauces, and Gravies	0.30 mg	2%	USDA_SR
6443	Beverages, Vegetable and fruit juice drink, reduced calorie, with low-calorie sweetener, added vitamin C	Beverages	0.30 mg	2%	USDA_SR
6444	Beverages, V8 SPLASH Juice Drinks, Diet Strawberry Kiwi	Beverages	0.30 mg	2%	USDA_SR
6445	Beverages, Fruit punch drink, frozen concentrate	Beverages	0.30 mg	2%	USDA_SR
6446	Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2	Beverages	0.30 mg	2%	USDA_SR
6447	Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
6448	Apricots, canned, juice pack, with skin, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
6449	SILK Nog, soymilk	Legumes and Legume Products	0.30 mg	2%	USDA_SR
6450	Cranberry juice cocktail, frozen concentrate	Beverages	0.30 mg	2%	USDA_SR

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Vegetarian foods high in Iron

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