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 7101–7150 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
7101	Gourd, white flowered (calabash gourd), raw	Vegetables and Vegetable Products	0.20 mg	1%	CNF
7102	Grapefruit juice, canned, no added sugar	Fruits and fruit juices	0.20 mg	1%	CNF
7103	Pitanga, raw	Fruits and fruit juices	0.20 mg	1%	CNF
7104	Pear, canned, halves, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.20 mg	1%	CNF
7105	Tangerine (mandarin) juice, canned, sugar added	Fruits and fruit juices	0.20 mg	1%	CNF
7106	Tangerine (mandarin) juice, raw	Fruits and fruit juices	0.20 mg	1%	CNF
7107	Orange juice, raw	Fruits and fruit juices	0.20 mg	1%	CNF
7108	Grapefruit juice, white, raw	Fruits and fruit juices	0.20 mg	1%	CNF
7109	Cranberry orange relish, canned	Fruits and fruit juices	0.20 mg	1%	CNF
7110	Acerola (West Indian cherry), raw	Fruits and fruit juices	0.20 mg	1%	CNF
7111	Cereal, hot, cream of rice, cooked	Breakfast cereals	0.20 mg	1%	CNF
7112	Soup, cream, vegetable, dehydrated, water added	Soups, Sauces and Gravies	0.20 mg	1%	CNF
7113	Soup, leek, dehydrated, water added	Soups, Sauces and Gravies	0.20 mg	1%	CNF
7114	Soup, cream, celery, dehydrated, water added	Soups, Sauces and Gravies	0.20 mg	1%	CNF
7115	Soup, cauliflower, dehydrated, water added	Soups, Sauces and Gravies	0.20 mg	1%	CNF
7116	Soup, cream, asparagus, dehydrated, water added	Soups, Sauces and Gravies	0.20 mg	1%	CNF
7117	Soup, cream, potato, canned, condensed, water added	Soups, Sauces and Gravies	0.20 mg	1%	CNF
7118	Salad dressing, french, homemade, unspecified oil	Fats and Oils	0.20 mg	1%	CNF
7119	Sandwich spread, with chopped pickle, regular, unspecified oil	Fats and Oils	0.20 mg	1%	CNF
7120	Eggnog, 7% M.F., Canadian product, 4% to 8% M.F.	Dairy and Egg Products	0.20 mg	1%	CNF
7121	Cheese, swiss (emmental)	Dairy and Egg Products	0.20 mg	1%	CNF
7122	Cheese, mozzarella, (48% water, 25% M.F.)	Dairy and Egg Products	0.20 mg	1%	CNF
7123	Vinegar, cider	Spices and Herbs	0.20 mg	1%	CNF
7124	Grapes, green, seedless, raw	Fruits and Fruit Juices	0.20 mg	1%	USDA_FF
7125	Grapes, green, seedless, raw	Fruits and Fruit Juices	0.20 mg	1%	USDA_FF
7126	Squash, summer, green, zucchini, includes skin, raw	Vegetables and Vegetable Products	0.19 mg	1%	USDA_FF
7127	Beverages, Lemonade, powder	Beverages	0.19 mg	1%	USDA_SR
7128	Snacks, candy bits, yogurt covered with vitamin C	Snacks	0.19 mg	1%	USDA_SR
7129	Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.19 mg	1%	USDA_SR
7130	Apples, raw, without skin, cooked, boiled	Fruits and Fruit Juices	0.19 mg	1%	USDA_SR
7131	KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce	Dairy and Egg Products	0.19 mg	1%	USDA_SR
7132	Cheese, cream, fat free	Dairy and Egg Products	0.19 mg	1%	USDA_SR
7133	Milk, canned, evaporated, with added vitamin A	Dairy and Egg Products	0.19 mg	1%	USDA_SR
7134	Milk, evaporated, 2% fat, with added vitamin A and vitamin D	Dairy and Egg Products	0.19 mg	1%	USDA_SR
7135	Milk, canned, evaporated, with added vitamin D and without added vitamin A	Dairy and Egg Products	0.19 mg	1%	USDA_SR
7136	Milk, canned, condensed, sweetened	Dairy and Egg Products	0.19 mg	1%	USDA_SR
7137	Babyfood, dessert, cherry vanilla pudding, strained	Baby Foods	0.19 mg	1%	USDA_SR
7138	Ice creams, BREYERS, No Sugar Added, French Vanilla	Sweets	0.19 mg	1%	USDA_SR
7139	Ice creams, BREYERS, No Sugar Added, Butter Pecan	Sweets	0.19 mg	1%	USDA_SR
7140	Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added	Vegetables and Vegetable Products	0.19 mg	1%	USDA_SR
7141	Jellies	Sweets	0.19 mg	1%	USDA_SR
7142	Frozen novelties, fruit and juice bars	Sweets	0.19 mg	1%	USDA_SR
7143	Ice creams, vanilla, light, no sugar added	Sweets	0.19 mg	1%	USDA_SR
7144	Potatoes, mashed, prepared from granules, without milk, whole milk and margarine	Vegetables and Vegetable Products	0.19 mg	1%	USDA_SR
7145	Java-plum, (jambolan), raw	Fruits and Fruit Juices	0.19 mg	1%	USDA_SR
7146	Pears, raw, red anjou	Fruits and Fruit Juices	0.19 mg	1%	USDA_SR
7147	Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.19 mg	1%	USDA_SR
7148	Ice creams, vanilla, light	Sweets	0.19 mg	1%	USDA_SR
7149	Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages	Babyfoods	0.19 mg	1%	CNF
7150	Pear, red anjou, raw	Fruits and fruit juices	0.19 mg	1%	CNF

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Vegetarian foods high in Iron

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