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 6451–6500 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
6451	Salad dressing, ranch dressing, regular	Fats and Oils	0.30 mg	2%	USDA_SR
6452	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
6453	Pie, blueberry, commercially prepared	Baked Products	0.30 mg	2%	USDA_SR
6454	Babyfood, fruit, bananas with tapioca, junior	Baby Foods	0.30 mg	2%	USDA_SR
6455	Babyfood, fruit, apricot with tapioca, strained	Baby Foods	0.30 mg	2%	USDA_SR
6456	Babyfood, dinner, macaroni and cheese, junior	Baby Foods	0.30 mg	2%	USDA_SR
6457	Beverages, chocolate-flavor beverage mix, powder, prepared with whole milk	Beverages	0.30 mg	2%	USDA_SR
6458	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
6459	Milk, buttermilk, dried	Dairy and Egg Products	0.30 mg	2%	USDA_SR
6460	Soup, broccoli cheese, canned, condensed, commercial	Soups, Sauces, and Gravies	0.30 mg	2%	USDA_SR
6461	Babyfood, juice, fruit punch, with calcium	Baby Foods	0.30 mg	2%	USDA_SR
6462	Babyfood, dessert, peach melba, junior	Baby Foods	0.30 mg	2%	USDA_SR
6463	Babyfood, fruit, bananas with apples and pears, strained	Baby Foods	0.30 mg	2%	USDA_SR
6464	Babyfood, fruit, applesauce and cherries, junior	Baby Foods	0.30 mg	2%	USDA_SR
6465	Babyfood, fruit, applesauce and cherries, strained	Baby Foods	0.30 mg	2%	USDA_SR
6466	Turnips, raw	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
6467	Onions, frozen, chopped, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
6468	Carrots, raw	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
6469	Frozen novelties, juice type, POPSICLE SCRIBBLERS	Sweets	0.30 mg	2%	USDA_SR
6470	Onions, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
6471	Peppers, sweet, green, sauteed	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
6472	Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
6473	Peaches, canned, extra light syrup, solids and liquids (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
6474	Babyfood, fruit, tutti frutti, junior	Baby Foods	0.30 mg	2%	USDA_SR
6475	Babyfood, dessert, banana pudding, strained	Baby Foods	0.30 mg	2%	USDA_SR
6476	Huckleberries, raw (Alaska Native)	American Indian/Alaska Native Foods	0.30 mg	2%	USDA_SR
6477	Rennin, chocolate, dry mix, prepared with whole milk	Sweets	0.30 mg	2%	USDA_SR
6478	Mushrooms, maitake, raw	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
6479	Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%	USDA_SR
6480	Pomegranates, raw	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
6481	Mangosteen, canned, syrup pack	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
6482	Babyfood, juice, apple-sweet potato	Baby Foods	0.30 mg	2%	USDA_SR
6483	Restaurant, family style, coleslaw	Restaurant Foods	0.30 mg	2%	USDA_SR
6484	Frozen yogurts, vanilla, soft-serve	Sweets	0.30 mg	2%	USDA_SR
6485	Rennin, chocolate, dry mix, prepared with 2% milk	Sweets	0.30 mg	2%	USDA_SR
6486	Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink	Beverages	0.30 mg	2%	USDA_SR
6487	Plantains, green, boiled	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
6488	Babyfood, grape juice, no sugar, canned	Baby Foods	0.30 mg	2%	USDA_SR
6489	Candies, hard	Sweets	0.30 mg	2%	USDA_SR
6490	Apricots, canned, heavy syrup, drained	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
6491	Prickly pears, raw	Fruits and Fruit Juices	0.30 mg	2%	USDA_SR
6492	Babyfood, banana no tapioca, strained	Baby Foods	0.30 mg	2%	USDA_SR
6493	Babyfood, dessert, jarred, blueberry, all stages	Babyfoods	0.30 mg	2%	CNF
6494	Soup, cream, asparagus, ready-to-serve	Soups, Sauces and Gravies	0.30 mg	2%	CNF
6495	Plant-based beverage, almond, enriched, sweetened, vanilla flavoured	Beverages	0.30 mg	2%	CNF
6496	Cheese, processed product, mozzarella, slices	Dairy and Egg Products	0.30 mg	2%	CNF
6497	Onion, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%	CNF
6498	Huckleberries, raw	Fruits and fruit juices	0.30 mg	2%	CNF
6499	Drink, fruit punch, frozen concentrate	Beverages	0.30 mg	2%	CNF
6500	Cabbage, napa, raw	Vegetables and Vegetable Products	0.30 mg	2%	CNF

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Vegetarian foods high in Iron

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