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 6551–6600 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
6551	Peaches, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6552	Pie fillings, apple, canned	Sweets	0.29 mg	2%	USDA_SR
6553	Jackfruit, canned, syrup pack	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6554	Fruit cocktail, canned, heavy syrup, drained	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6555	Rhubarb, frozen, uncooked	Fruits and Fruit Juices	0.29 mg	2%	USDA_SR
6556	Beans, baked, canned, no salt added	Legumes and Legume Products	0.29 mg	2%	USDA_SR
6557	Restaurant, Latino, Arroz con grandules (rice and pigeonpeas)	Restaurant Foods	0.29 mg	2%	USDA_SR
6558	Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated	Sweets	0.29 mg	2%	USDA_SR
6559	Vegetable juice cocktail, canned, low sodium	Vegetables and Vegetable Products	0.29 mg	2%	CNF
6560	Soup, tomato, ready-to-serve	Soups, Sauces and Gravies	0.29 mg	2%	CNF
6561	Soup, cream, mushroom, canned, condensed, reduced fat	Soups, Sauces and Gravies	0.29 mg	2%	CNF
6562	Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added	Dairy and Egg Products	0.29 mg	2%	CNF
6563	Salad dressing, caesar, fat free	Fats and Oils	0.29 mg	2%	CNF
6564	Salad dressing, honey mustard, regular	Fats and Oils	0.29 mg	2%	CNF
6565	Dessert, frozen, ice cream bar or stick, chocolate covered	Sweets	0.29 mg	2%	CNF
6566	Cheese, processed product, mozzarella, fat free, slices	Dairy and Egg Products	0.29 mg	2%	CNF
6567	Yogourt, plain, rich/Mediterranean style (6-9% M.F.)	Dairy and Egg Products	0.29 mg	2%	CNF
6568	Papaya, canned, heavy syrup pack, drained	Fruits and fruit juices	0.29 mg	2%	CNF
6569	Kiwi fruit, gold, raw	Fruits and fruit juices	0.29 mg	2%	CNF
6570	Grains, tapioca, pearl, cooked	Cereals, Grains and Pasta	0.29 mg	2%	CNF
6571	Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated	Sweets	0.29 mg	2%	CNF
6572	Beans, baked, canned, no salt added	Legumes and Legume Products	0.29 mg	2%	CNF
6573	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained	Fruits and fruit juices	0.29 mg	2%	CNF
6574	Jackfruit, canned, syrup pack	Fruits and fruit juices	0.29 mg	2%	CNF
6575	Sweets, pie fillings, canned apple	Sweets	0.29 mg	2%	CNF
6576	Nuts, ginkgo nuts, canned	Nuts and Seeds	0.29 mg	2%	CNF
6577	Nuts, coconut water (liquid from coconut)	Nuts and Seeds	0.29 mg	2%	CNF
6578	Pineapple, raw	Fruits and fruit juices	0.29 mg	2%	CNF
6579	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
6580	Rhubarb, frozen, uncooked	Fruits and fruit juices	0.29 mg	2%	CNF
6581	Pear, canned halves, juice pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
6582	Peach, canned halves or slices, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
6583	Melon balls, frozen (cantaloupe and honeydew)	Fruits and fruit juices	0.29 mg	2%	CNF
6584	Grape, North American type (slip skin), raw	Fruits and fruit juices	0.29 mg	2%	CNF
6585	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
6586	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
6587	Fig, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
6588	Fig, canned, water pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%	CNF
6589	Soup, cream, celery, canned, condensed, water added	Soups, Sauces and Gravies	0.29 mg	2%	CNF
6590	Milk, evaporated, skim, canned, undiluted, 0.2% M.F.	Dairy and Egg Products	0.29 mg	2%	CNF
6591	Almond milk, unsweetened, plain, shelf stable	Beverages	0.29 mg	2%	USDA_FF
6592	Almond milk, unsweetened, plain, shelf stable	Beverages	0.29 mg	2%	USDA_FF
6593	Onions, yellow, raw	Vegetables and Vegetable Products	0.28 mg	2%	USDA_FF
6594	Strawberries, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_FF
6595	Strawberries, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_FF
6596	Beverages, almond milk, unsweetened, shelf stable	Beverages	0.28 mg	2%	USDA_SR
6597	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
6598	Soup, cream of onion, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.28 mg	2%	USDA_SR
6599	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
6600	Figs, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR

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Vegetarian foods high in Iron

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