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 7001–7050 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
7001	Tea, instant, sweetened, lemon flavour, powder, decaffeinated	Beverages	0.21 mg	1%	CNF
7002	Sauce, cheese, ready-to-serve	Soups, Sauces and Gravies	0.21 mg	1%	CNF
7003	Fast foods, dessert, sundae, strawberry	Fast Foods	0.21 mg	1%	CNF
7004	Dessert, frozen, ice cream, strawberry	Sweets	0.21 mg	1%	CNF
7005	Dessert, frozen, ice cream, French vanilla, soft serve	Sweets	0.21 mg	1%	CNF
7006	Tea, instant, sweetened, lemon flavour, powder	Beverages	0.21 mg	1%	CNF
7007	Malted milk, chocolate flavour, powder, milk whole milk	Beverages	0.21 mg	1%	CNF
7008	Alcohol, cocktail, pina colada (rum), homemade	Beverages	0.21 mg	1%	CNF
7009	Onion, raw	Vegetables and Vegetable Products	0.21 mg	1%	CNF
7010	Pear, canned halves, water pack, solids and liquid	Fruits and fruit juices	0.21 mg	1%	CNF
7011	Melon, cantaloupe, raw	Fruits and fruit juices	0.21 mg	1%	CNF
7012	Rhubarb, frozen, cooked, added sugar	Fruits and fruit juices	0.21 mg	1%	CNF
7013	Grapefruit, canned, juice pack, solids and liquid	Fruits and fruit juices	0.21 mg	1%	CNF
7014	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid	Fruits and fruit juices	0.21 mg	1%	CNF
7015	Soup, mushroom barley, canned, condensed, water added	Soups, Sauces and Gravies	0.21 mg	1%	CNF
7016	Sauce, white, thin, 2% milk, homemade	Soups, Sauces and Gravies	0.21 mg	1%	CNF
7017	Salad dressing, mayonnaise, commercial, regular	Fats and Oils	0.21 mg	1%	CNF
7018	Cheese, cheshire	Dairy and Egg Products	0.21 mg	1%	CNF
7019	Mushroom, maitake	Vegetables and Vegetable Products	0.21 mg	1%	USDA_FF
7020	Blackberries, raw	Fruits and Fruit Juices	0.21 mg	1%	USDA_FF
7021	Juice, tart cherry, from concentrate, shelf-stable	Fruits and Fruit Juices	0.20 mg	1%	USDA_FF
7022	Cheese, mozzarella, low moisture, part-skim	Dairy and Egg Products	0.20 mg	1%	USDA_FF
7023	Beverages, fruit punch juice drink, frozen concentrate, prepared with water	Beverages	0.20 mg	1%	USDA_SR
7024	Beverages, MOTTS, Apple juice light, fortified with vitamin C	Beverages	0.20 mg	1%	USDA_SR
7025	Beverages, Apple juice drink, light, fortified with vitamin C	Beverages	0.20 mg	1%	USDA_SR
7026	Cranberry-orange relish, canned	Fruits and Fruit Juices	0.20 mg	1%	USDA_SR
7027	Babyfood, potatoes, toddler	Baby Foods	0.20 mg	1%	USDA_SR
7028	Vinegar, cider	Spices and Herbs	0.20 mg	1%	USDA_SR
7029	Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D	Dairy and Egg Products	0.20 mg	1%	USDA_SR
7030	Grapefruit juice, white, raw	Fruits and Fruit Juices	0.20 mg	1%	USDA_SR
7031	Soup, cream of potato, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.20 mg	1%	USDA_SR
7032	Cheese, fresh, queso fresco	Dairy and Egg Products	0.20 mg	1%	USDA_SR
7033	Beverages, rice milk, unsweetened	Beverages	0.20 mg	1%	USDA_SR
7034	Alcoholic beverages, wine, rose	Beverages	0.20 mg	1%	USDA_SR
7035	Acerola, (west indian cherry), raw	Fruits and Fruit Juices	0.20 mg	1%	USDA_SR
7036	Salad dressing, french, cottonseed, oil, home recipe	Fats and Oils	0.20 mg	1%	USDA_SR
7037	Salad dressing, french, home recipe	Fats and Oils	0.20 mg	1%	USDA_SR
7038	Sandwich spread, with chopped pickle, regular, unspecified oils	Fats and Oils	0.20 mg	1%	USDA_SR
7039	Babyfood, juice, orange and apple	Baby Foods	0.20 mg	1%	USDA_SR
7040	Babyfood, apple-banana juice	Baby Foods	0.20 mg	1%	USDA_SR
7041	Babyfood, peaches, dices, toddler	Baby Foods	0.20 mg	1%	USDA_SR
7042	Babyfood, fruit, guava and papaya with tapioca, strained	Baby Foods	0.20 mg	1%	USDA_SR
7043	Babyfood, pears, dices, toddler	Baby Foods	0.20 mg	1%	USDA_SR
7044	Babyfood, fruit dessert, mango with tapioca	Baby Foods	0.20 mg	1%	USDA_SR
7045	Babyfood, fruit, bananas with tapioca, strained	Baby Foods	0.20 mg	1%	USDA_SR
7046	Eggnog	Dairy and Egg Products	0.20 mg	1%	USDA_SR
7047	Salad dressing, KRAFT Mayo Light Mayonnaise	Fats and Oils	0.20 mg	1%	USDA_SR
7048	Babyfood, juice, apple, with calcium	Baby Foods	0.20 mg	1%	USDA_SR
7049	Babyfood, dessert, dutch apple, strained	Baby Foods	0.20 mg	1%	USDA_SR
7050	Babyfood, fruit, apple and blueberry, strained	Baby Foods	0.20 mg	1%	USDA_SR

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Vegetarian foods high in Iron

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