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 7151–7200 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
7151	Pear, Bartlett, raw	Fruits and fruit juices	0.19 mg	1%	CNF
7152	Kefir, fruit flavours, low fat (0.5-1.9% M.F.)	Dairy and Egg Products	0.19 mg	1%	CNF
7153	Candies, candy bits, yogourt covered	Sweets	0.19 mg	1%	CNF
7154	Dessert, frozen, ice cream, light, with aspartame, vanilla	Sweets	0.19 mg	1%	CNF
7155	Cheese, cream, fat free	Dairy and Egg Products	0.19 mg	1%	CNF
7156	Sweets, syrups. table blends, cane and 15% maple	Sweets	0.19 mg	1%	CNF
7157	Sweets, jellies	Sweets	0.19 mg	1%	CNF
7158	Dessert, frozen, fruit and juice bar	Sweets	0.19 mg	1%	CNF
7159	Dessert, pudding, rice, dry mix, prepared with 2% milk	Sweets	0.19 mg	1%	CNF
7160	Dessert, pudding, chocolate, dry mix, regular, prepared with 2% milk	Sweets	0.19 mg	1%	CNF
7161	Dessert, frozen, ice cream, light, vanilla	Sweets	0.19 mg	1%	CNF
7162	Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine	Vegetables and Vegetable Products	0.19 mg	1%	CNF
7163	Potato, mashed, dehydrated, granules without milk, whole milk and butter added	Vegetables and Vegetable Products	0.19 mg	1%	CNF
7164	Apple, raw, without skin, sliced, cooked, boiled	Fruits and fruit juices	0.19 mg	1%	CNF
7165	Peach nectar, canned	Fruits and fruit juices	0.19 mg	1%	CNF
7166	Java-plum, raw	Fruits and fruit juices	0.19 mg	1%	CNF
7167	Apple, frozen, sliced, unsweetened, heated	Fruits and fruit juices	0.19 mg	1%	CNF
7168	Soup, oxtail, dehydrated, water added	Soups, Sauces and Gravies	0.19 mg	1%	CNF
7169	Milk, evaporated, whole, canned, undiluted, 7.8% M.F.	Dairy and Egg Products	0.19 mg	1%	CNF
7170	Milk, condensed, sweetened, canned	Dairy and Egg Products	0.19 mg	1%	CNF
7171	Peppers, bell, green, raw	Vegetables and Vegetable Products	0.19 mg	1%	USDA_FF
7172	Cheese, dry white, queso seco	Dairy and Egg Products	0.18 mg	1%	USDA_FF
7173	Cheese, dry white, queso seco	Dairy and Egg Products	0.18 mg	1%	USDA_FF
7174	Egg, white, raw, frozen, pasteurized	Dairy and Egg Products	0.18 mg	1%	USDA_FF
7175	Beverages, carbonated, ginger ale	Beverages	0.18 mg	1%	USDA_SR
7176	Guava sauce, cooked	Fruits and Fruit Juices	0.18 mg	1%	USDA_SR
7177	Soup, tomato, dry, mix, prepared with water	Soups, Sauces, and Gravies	0.18 mg	1%	USDA_SR
7178	Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.18 mg	1%	USDA_SR
7179	KRAFT VELVEETA Pasteurized Process Cheese Spread	Dairy and Egg Products	0.18 mg	1%	USDA_SR
7180	Cheese, white, queso blanco	Dairy and Egg Products	0.18 mg	1%	USDA_SR
7181	Cheese, dry white, queso seco	Dairy and Egg Products	0.18 mg	1%	USDA_SR
7182	Cookies, gluten-free, lemon wafer	Baked Products	0.18 mg	1%	USDA_SR
7183	Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.18 mg	1%	USDA_SR
7184	Soup, cream of mushroom, canned, condensed	Soups, Sauces, and Gravies	0.18 mg	1%	USDA_SR
7185	Salad dressing, spray-style dressing, assorted flavors	Fats and Oils	0.18 mg	1%	USDA_SR
7186	Babyfood, dessert, fruit pudding, pineapple, strained	Baby Foods	0.18 mg	1%	USDA_SR
7187	Egg, white, dried, stabilized, glucose reduced	Dairy and Egg Products	0.18 mg	1%	USDA_SR
7188	Rutabagas, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	1%	USDA_SR
7189	Turnips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.18 mg	1%	USDA_SR
7190	Salad dressing, caesar, low calorie	Fats and Oils	0.18 mg	1%	USDA_SR
7191	Pears, raw	Fruits and Fruit Juices	0.18 mg	1%	USDA_SR
7192	Rutabagas, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.18 mg	1%	USDA_SR
7193	Jellies, reduced sugar, home preserved	Sweets	0.18 mg	1%	USDA_SR
7194	Glutino, Gluten Free Wafers, Lemon Flavored	Baked Products	0.18 mg	1%	USDA_SR
7195	Orange Pineapple Juice Blend	Fruits and Fruit Juices	0.18 mg	1%	USDA_SR
7196	Soup, lentil, ready-to-serve	Soups, Sauces and Gravies	0.18 mg	1%	CNF
7197	Orange pineapple juice	Fruits and fruit juices	0.18 mg	1%	CNF
7198	Cheese, processed product, cheddar, slices	Dairy and Egg Products	0.18 mg	1%	CNF
7199	Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid	Fruits and fruit juices	0.18 mg	1%	CNF
7200	Rutabaga (swede), boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	1%	CNF

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Vegetarian foods high in Iron

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