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

Selling a product with iron? Generate a print-ready nutrition label from your recipe.

Showing 6601–6650 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
6601	Figs, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
6602	Soup, cream of celery, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.28 mg	2%	USDA_SR
6603	Salad dressing, thousand island dressing, fat-free	Fats and Oils	0.28 mg	2%	USDA_SR
6604	Babyfood, vegetables, corn, creamed, strained	Baby Foods	0.28 mg	2%	USDA_SR
6605	Blueberries, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
6606	Squash, winter, hubbard, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
6607	Frozen novelties, No Sugar Added CREAMSICLE Pops	Sweets	0.28 mg	2%	USDA_SR
6608	Okra, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
6609	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
6610	Pears, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
6611	Nectarines, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
6612	Loquats, raw	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
6613	Ginger root, pickled, canned, with artificial sweetener	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
6614	Squash, winter, hubbard, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
6615	Okra, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
6616	Plantains, yellow, baked	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
6617	Pineapple, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
6618	Peaches, spiced, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
6619	Toppings, strawberry	Sweets	0.28 mg	2%	USDA_SR
6620	Cucumber, with peel, raw	Vegetables and Vegetable Products	0.28 mg	2%	USDA_SR
6621	Pineapple, raw, extra sweet variety	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
6622	Candies, TWIZZLERS NIBS CHERRY BITS	Sweets	0.28 mg	2%	USDA_SR
6623	Pineapple, canned, juice pack, drained	Fruits and Fruit Juices	0.28 mg	2%	USDA_SR
6624	Frozen novelties, juice type, juice with cream	Sweets	0.28 mg	2%	USDA_SR
6625	Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
6626	Soup, cream, broccoli, canned, condensed, reduced fat, water added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
6627	Soup, cream, broccoli, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
6628	Soup, cream, broccoli, canned, condensed, water added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
6629	Cheese, processed product, cheddar, reduced fat, spread	Dairy and Egg Products	0.28 mg	2%	CNF
6630	Cheese, processed product, cheddar, spread	Dairy and Egg Products	0.28 mg	2%	CNF
6631	Squash, winter, hubbard, boiled, mashed, with salt	Vegetables and Vegetable Products	0.28 mg	2%	CNF
6632	Okra (gumbo), boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	2%	CNF
6633	Dessert, frozen, juice with cream	Sweets	0.28 mg	2%	CNF
6634	Candies, TWIZZLERS NIBS CHERRY BITS	Sweets	0.28 mg	2%	CNF
6635	Pineapple, raw, extra sweet variety	Fruits and fruit juices	0.28 mg	2%	CNF
6636	Pineapple, canned, juice pack, drained	Fruits and fruit juices	0.28 mg	2%	CNF
6637	Salad dressing, thousand island dressing, fat free	Fats and Oils	0.28 mg	2%	CNF
6638	Potato, mashed, homemade, prepared with 2% M.F. milk	Vegetables and Vegetable Products	0.28 mg	2%	CNF
6639	Soup, cream, onion, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
6640	Soup, cream, celery, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%	CNF
6641	Sweets, topping, strawberry	Sweets	0.28 mg	2%	CNF
6642	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	0.28 mg	2%	CNF
6643	Squash, winter, hubbard, boiled, mashed	Vegetables and Vegetable Products	0.28 mg	2%	CNF
6644	Cucumber, raw	Vegetables and Vegetable Products	0.28 mg	2%	CNF
6645	Okra (gumbo), boiled, drained	Vegetables and Vegetable Products	0.28 mg	2%	CNF
6646	Corn, sweet, canned, brine pack, drained solids	Vegetables and Vegetable Products	0.28 mg	2%	CNF
6647	Pineapple, canned, juice pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
6648	Pear, canned halves, light syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
6649	Blueberry, raw	Fruits and fruit juices	0.28 mg	2%	CNF
6650	Peach, spiced, canned whole, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Iron

Turn these foods into a print-ready nutrition label.