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 6501–6550 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
6501	Mushroom, Maitake, raw	Vegetables and Vegetable Products	0.30 mg	2%	CNF
6502	Pepper, sweet, green, sauteed	Vegetables and Vegetable Products	0.30 mg	2%	CNF
6503	Apricot, canned, heavy syrup, drained	Fruits and fruit juices	0.30 mg	2%	CNF
6504	Soup, broccoli cheese, canned, condensed	Soups, Sauces and Gravies	0.30 mg	2%	CNF
6505	Soup, cream, mushroom, canned, condensed, reduced sodium	Soups, Sauces and Gravies	0.30 mg	2%	CNF
6506	Salad dressing, ranch dressing, commercial, regular	Fats and Oils	0.30 mg	2%	CNF
6507	Mangosteen, canned, syrup pack	Fruits and fruit juices	0.30 mg	2%	CNF
6508	Dessert, frozen yogourt, vanilla, soft-serve	Sweets	0.30 mg	2%	CNF
6509	Dessert, rennin, chocolate, dry mix, prepared with whole milk	Sweets	0.30 mg	2%	CNF
6510	Dessert, rennin, chocolate, dry mix, made with 2% milk	Sweets	0.30 mg	2%	CNF
6511	Candies, hard	Sweets	0.30 mg	2%	CNF
6512	Juice, cocktail, cranberry, vitamin C added, frozen concentrate	Beverages	0.30 mg	2%	CNF
6513	Beverage mix, chocolate flavour, powder, with whole milk	Beverages	0.30 mg	2%	CNF
6514	Turnip, raw	Vegetables and Vegetable Products	0.30 mg	2%	CNF
6515	Carrot, raw	Vegetables and Vegetable Products	0.30 mg	2%	CNF
6516	Onion, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	0.30 mg	2%	CNF
6517	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	0.30 mg	2%	CNF
6518	Prickly pear, raw	Fruits and fruit juices	0.30 mg	2%	CNF
6519	Pomegranate, raw	Fruits and fruit juices	0.30 mg	2%	CNF
6520	Peach, canned halves or slices, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
6521	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
6522	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
6523	Cherimoya, raw	Fruits and fruit juices	0.30 mg	2%	CNF
6524	Apricot, canned halves with skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
6525	Apricot, canned halves with skin, extra light syrup, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
6526	Apricot, canned halves with skin, juice pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%	CNF
6527	Milk, dry, buttermilk, sweet cream	Dairy and Egg Products	0.30 mg	2%	CNF
6528	Tomato juice, with added ingredients, from concentrate, shelf stable	Vegetables and Vegetable Products	0.30 mg	2%	USDA_FF
6529	Grapes, american type (slip skin), raw	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6530	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6531	Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter	Fats and Oils	0.29 mg	2%	USDA_SR
6532	Ice cream, bar or stick, chocolate covered	Dairy and Egg Products	0.29 mg	2%	USDA_SR
6533	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6534	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6535	Figs, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6536	Figs, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6537	Cookies, butter, commercially prepared, unenriched	Baked Products	0.29 mg	2%	USDA_SR
6538	Soup, tomato, canned, prepared with equal volume water, commercial	Soups, Sauces, and Gravies	0.29 mg	2%	USDA_SR
6539	Salad dressing, caesar, fat-free	Fats and Oils	0.29 mg	2%	USDA_SR
6540	Salad dressing, honey mustard, regular	Fats and Oils	0.29 mg	2%	USDA_SR
6541	Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.29 mg	2%	USDA_SR
6542	Vegetable juice cocktail, low sodium, canned	Vegetables and Vegetable Products	0.29 mg	2%	USDA_SR
6543	Nuts, ginkgo nuts, canned	Nut and Seed Products	0.29 mg	2%	USDA_SR
6544	Nuts, coconut water (liquid from coconuts)	Nut and Seed Products	0.29 mg	2%	USDA_SR
6545	Pears, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6546	Papaya, canned, heavy syrup, drained	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6547	Melon balls, frozen	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6548	CRACKER BARREL, coleslaw	Restaurant Foods	0.29 mg	2%	USDA_SR
6549	Puddings, chocolate, dry mix, instant, prepared with whole milk	Sweets	0.29 mg	2%	USDA_SR
6550	Pineapple, raw, all varieties	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR

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Vegetarian foods high in Iron

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