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 6651–6700 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
6651	Nectarine, raw	Fruits and fruit juices	0.28 mg	2%	CNF
6652	Loquat, raw	Fruits and fruit juices	0.28 mg	2%	CNF
6653	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
6654	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
6655	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
6656	Fig, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
6657	Fig, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%	CNF
6658	Alcoholic beverage, wine, table, white	Beverages	0.27 mg	2%	USDA_SR
6659	Alcoholic beverage, wine, table, white, Chardonnay	Beverages	0.27 mg	2%	USDA_SR
6660	Cherimoya, raw	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
6661	Light Ice Cream, soft serve, blended with milk chocolate candies	Fast Foods	0.27 mg	2%	USDA_SR
6662	McDONALD'S, McFLURRY with M&M'S CANDIES	Fast Foods	0.27 mg	2%	USDA_SR
6663	Beverages, pineapple and orange juice drink, canned	Beverages	0.27 mg	2%	USDA_SR
6664	Babyfood, vegetables, corn, creamed, junior	Baby Foods	0.27 mg	2%	USDA_SR
6665	Milk, chocolate, fat free, with added vitamin A and vitamin D	Dairy and Egg Products	0.27 mg	2%	USDA_SR
6666	Babyfood, fruit, apricot with tapioca, junior	Baby Foods	0.27 mg	2%	USDA_SR
6667	Ice creams, BREYERS, No Sugar Added, Vanilla Chocolate Strawberry	Sweets	0.27 mg	2%	USDA_SR
6668	Potatoes, mashed, home-prepared, whole milk added	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
6669	Tomatoes, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
6670	Onions, yellow, sauteed	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
6671	Cassava, raw	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
6672	Peaches, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
6673	Potatoes, mashed, ready-to-eat	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
6674	Corn, sweet, white, canned, whole kernel, drained solids	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
6675	Corn, sweet, yellow, canned, whole kernel, drained solids	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
6676	Peaches, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
6677	Tangerines, (mandarin oranges), canned, juice pack	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
6678	Tangerines, (mandarin oranges), canned, juice pack, drained	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
6679	Peaches, canned, heavy syrup, drained	Fruits and Fruit Juices	0.27 mg	2%	USDA_SR
6680	Mayonnaise, made with tofu	Fats and Oils	0.27 mg	2%	USDA_SR
6681	Babyfood, fruit, jarred, banana, all stages	Babyfoods	0.27 mg	2%	CNF
6682	Soup, cream, potato, ready-to-serve	Soups, Sauces and Gravies	0.27 mg	2%	CNF
6683	Soup, butternut squash, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.27 mg	2%	CNF
6684	Soup, vegetable, homemade	Soups, Sauces and Gravies	0.27 mg	2%	CNF
6685	Dessert, frozen, light ice cream, soft serve, blended with milk chocolate candies	Sweets	0.27 mg	2%	CNF
6686	Soup, butternut squash, ready-to-serve	Soups, Sauces and Gravies	0.27 mg	2%	CNF
6687	Onion, yellow, sauteed	Vegetables and Vegetable Products	0.27 mg	2%	CNF
6688	Salad dressing, mayonnaise, made with tofu	Fats and Oils	0.27 mg	2%	CNF
6689	Orange-strawberry-banana juice	Fruits and fruit juices	0.27 mg	2%	CNF
6690	Tangerine, (mandarin), canned, juice pack, drained	Fruits and fruit juices	0.27 mg	2%	CNF
6691	Peach, canned, heavy syrup, drained	Fruits and fruit juices	0.27 mg	2%	CNF
6692	Beverage mix, chocolate flavour, powder, with 2% M.F. milk	Beverages	0.27 mg	2%	CNF
6693	Soup, cream, mushroom, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.27 mg	2%	CNF
6694	Milk, fluid, chocolate, partly skimmed, 1% M.F.	Dairy and Egg Products	0.27 mg	2%	CNF
6695	Cake mix, angel food, dry, unprepared	Baked Products	0.27 mg	2%	CNF
6696	Alcohol, wine cooler	Beverages	0.27 mg	2%	CNF
6697	Juice drink, pineapple and orange, vitamin C added, canned	Beverages	0.27 mg	2%	CNF
6698	Alcohol, table wine, white (11.5% alcohol by volume)	Beverages	0.27 mg	2%	CNF
6699	Tomato, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.27 mg	2%	CNF
6700	Potato, mashed, homemade, prepared with whole milk	Vegetables and Vegetable Products	0.27 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.