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 6951–7000 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
6951	Fast foods, side dish, coleslaw	Fast Foods	0.22 mg	1%	CNF
6952	Sweets, topping, marshmallow cream	Sweets	0.22 mg	1%	CNF
6953	Chayote, fruit, boiled, drained	Vegetables and Vegetable Products	0.22 mg	1%	CNF
6954	Rhubarb, raw	Fruits and fruit juices	0.22 mg	1%	CNF
6955	Pear, canned halves, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.22 mg	1%	CNF
6956	Pear, canned halves, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.22 mg	1%	CNF
6957	Guava, strawberry, raw	Fruits and fruit juices	0.22 mg	1%	CNF
6958	Sauce, cranberry, canned, sweetened	Fruits and fruit juices	0.22 mg	1%	CNF
6959	Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.)	Dairy and Egg Products	0.22 mg	1%	CNF
6960	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.21 mg	1%	USDA_FF
6961	Beverages, tea, instant, lemon, sweetened, powder	Beverages	0.21 mg	1%	USDA_SR
6962	Beverages, Malted drink mix, chocolate, powder, prepared with whole milk	Beverages	0.21 mg	1%	USDA_SR
6963	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
6964	Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C	Beverages	0.21 mg	1%	USDA_SR
6965	Sauce, sweet and sour, ready-to-serve	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
6966	Babyfood, dinner, macaroni and cheese, strained	Baby Foods	0.21 mg	1%	USDA_SR
6967	Ice cream, soft serve, chocolate	Dairy and Egg Products	0.21 mg	1%	USDA_SR
6968	Cheese, cheshire	Dairy and Egg Products	0.21 mg	1%	USDA_SR
6969	Beverages, tea, instant, decaffeinated, lemon, sweetened	Beverages	0.21 mg	1%	USDA_SR
6970	Grapefruit, sections, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
6971	Soup, mushroom barley, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
6972	Fast foods, sundae, strawberry	Fast Foods	0.21 mg	1%	USDA_SR
6973	Soup, wonton, Chinese restaurant	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
6974	Soup, cream of mushroom, low sodium, ready-to-serve, canned	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
6975	Babyfood, dessert, fruit dessert, without ascorbic acid, junior	Baby Foods	0.21 mg	1%	USDA_SR
6976	Babyfood, fruit, pears and pineapple, junior	Baby Foods	0.21 mg	1%	USDA_SR
6977	Sauce, cheese, ready-to-serve	Soups, Sauces, and Gravies	0.21 mg	1%	USDA_SR
6978	Salad dressing, mayonnaise, regular	Fats and Oils	0.21 mg	1%	USDA_SR
6979	Ice creams, BREYERS, All Natural Light French Vanilla	Sweets	0.21 mg	1%	USDA_SR
6980	KFC, Coleslaw	Fast Foods	0.21 mg	1%	USDA_SR
6981	Onions, raw	Vegetables and Vegetable Products	0.21 mg	1%	USDA_SR
6982	Pears, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
6983	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
6984	Blackberries, wild, raw (Alaska Native)	American Indian/Alaska Native Foods	0.21 mg	1%	USDA_SR
6985	Ice creams, strawberry	Sweets	0.21 mg	1%	USDA_SR
6986	Alcoholic beverage, pina colada, prepared-from-recipe	Beverages	0.21 mg	1%	USDA_SR
6987	Kiwifruit, ZESPRI SunGold, raw	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
6988	Rhubarb, frozen, cooked, with sugar	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
6989	Ice creams, french vanilla, soft-serve	Sweets	0.21 mg	1%	USDA_SR
6990	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Fruits and Fruit Juices	0.21 mg	1%	USDA_SR
6991	Melon, banana (Navajo)	American Indian/Alaska Native Foods	0.21 mg	1%	USDA_SR
6992	Babyfood, vegetables, jarred, creamed corn	Babyfoods	0.21 mg	1%	CNF
6993	Babyfood, dessert, jarred, banana graham pie	Babyfoods	0.21 mg	1%	CNF
6994	Babyfood, fruit, jarred, apricot and other fruit	Babyfoods	0.21 mg	1%	CNF
6995	Soup, cream, celery, canned, condensed, reduced fat, water added	Soups, Sauces and Gravies	0.21 mg	1%	CNF
6996	Soup, mushroom barley, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.21 mg	1%	CNF
6997	Dessert, frozen, ice cream, soft serve, chocolate	Sweets	0.21 mg	1%	CNF
6998	Sauce, sweet and sour, ready to serve	Soups, Sauces and Gravies	0.21 mg	1%	CNF
6999	Soup, wonton (won ton), restaurant prepared	Soups, Sauces and Gravies	0.21 mg	1%	CNF
7000	Blackberry, wild, raw	Fruits and fruit juices	0.21 mg	1%	CNF

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Vegetarian foods high in Iron

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