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 7401–7450 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
7401	Fast foods, dessert, sundae, caramel	Fast Foods	0.14 mg	1%	CNF
7402	Grains, rice, white, glutinous, cooked	Cereals, Grains and Pasta	0.14 mg	1%	CNF
7403	Dessert, pudding, chocolate, dry mix, instant, prepared with 2% milk	Sweets	0.14 mg	1%	CNF
7404	Dessert, frozen, sherbet, orange	Sweets	0.14 mg	1%	CNF
7405	Candies, caramel	Sweets	0.14 mg	1%	CNF
7406	Grapefruit juice, frozen concentrate, diluted	Fruits and fruit juices	0.14 mg	1%	CNF
7407	Feijoa, raw	Fruits and fruit juices	0.14 mg	1%	CNF
7408	Cheese, cottage, (1% M.F.)	Dairy and Egg Products	0.14 mg	1%	CNF
7409	Mushroom, portabella	Vegetables and Vegetable Products	0.14 mg	1%	USDA_FF
7410	Rutabaga, peeled, raw	Vegetables and Vegetable Products	0.14 mg	1%	USDA_FF
7411	Squash, summer, yellow, includes skin, raw	Vegetables and Vegetable Products	0.14 mg	1%	USDA_FF
7412	Cheese, swiss	Dairy and Egg Products	0.13 mg	1%	USDA_FF
7413	Cheese, cottage, lowfat, 2% milkfat	Dairy and Egg Products	0.13 mg	1%	USDA_FF
7414	Cheese, swiss	Dairy and Egg Products	0.13 mg	1%	USDA_FF
7415	Alcoholic beverage, liqueur, coffee with cream, 34 proof	Beverages	0.13 mg	1%	USDA_SR
7416	Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	0.13 mg	1%	USDA_SR
7417	Beverages, grape juice drink, canned	Beverages	0.13 mg	1%	USDA_SR
7418	Vanilla extract, imitation, alcohol	Spices and Herbs	0.13 mg	1%	USDA_SR
7419	Cheese, Mexican, blend, reduced fat	Dairy and Egg Products	0.13 mg	1%	USDA_SR
7420	Cheese, cottage, lowfat, 2% milkfat	Dairy and Egg Products	0.13 mg	1%	USDA_SR
7421	Beverages, coffee, brewed, espresso, restaurant-prepared	Beverages	0.13 mg	1%	USDA_SR
7422	Cheese, swiss	Dairy and Egg Products	0.13 mg	1%	USDA_SR
7423	Cheese, neufchatel	Dairy and Egg Products	0.13 mg	1%	USDA_SR
7424	Cheese, limburger	Dairy and Egg Products	0.13 mg	1%	USDA_SR
7425	Babyfood, fruit, bananas and pineapple with tapioca, junior	Baby Foods	0.13 mg	1%	USDA_SR
7426	Cheese, ricotta, whole milk	Dairy and Egg Products	0.13 mg	1%	USDA_SR
7427	Nuts, coconut cream, canned, sweetened	Nut and Seed Products	0.13 mg	1%	USDA_SR
7428	Onions, canned, solids and liquids	Vegetables and Vegetable Products	0.13 mg	1%	USDA_SR
7429	Orange juice, chilled, includes from concentrate, with added calcium	Fruits and Fruit Juices	0.13 mg	1%	USDA_SR
7430	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.13 mg	1%	USDA_SR
7431	Frozen novelties, ice type, fruit, no sugar added	Sweets	0.13 mg	1%	USDA_SR
7432	Orange juice, chilled, includes from concentrate, with added calcium and vitamin D	Fruits and Fruit Juices	0.13 mg	1%	USDA_SR
7433	Orange juice, chilled, includes from concentrate	Fruits and Fruit Juices	0.13 mg	1%	USDA_SR
7434	Longans, raw	Fruits and Fruit Juices	0.13 mg	1%	USDA_SR
7435	Pudding, lemon, dry mix, regular, prepared with sugar, egg yolk and water	Sweets	0.13 mg	1%	USDA_SR
7436	Apples, raw, golden delicious, with skin	Fruits and Fruit Juices	0.13 mg	1%	USDA_SR
7437	Salad dressing, italian dressing, reduced calorie	Fats and Oils	0.13 mg	1%	USDA_SR
7438	Candies, jellybeans	Sweets	0.13 mg	1%	USDA_SR
7439	Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium	Fruits and Fruit Juices	0.13 mg	1%	USDA_SR
7440	Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E	Fruits and Fruit Juices	0.13 mg	1%	USDA_SR
7441	Oil, corn, peanut, and olive	Fats and Oils	0.13 mg	1%	USDA_SR
7442	Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie	Fats and Oils	0.13 mg	1%	USDA_SR
7443	Babyfood, dessert, jarred, strawberry	Babyfoods	0.13 mg	1%	CNF
7444	Apple juice, canned or bottled, unsweetened, calcium and Vitamin C and D added	Fruits and fruit juices	0.13 mg	1%	CNF
7445	Babyfood, juice, apple and prune	Babyfoods	0.13 mg	1%	CNF
7446	Beverage, protein drink, ready-to-drink, MUSCLE MLK, light	Beverages	0.13 mg	1%	CNF
7447	Apple, Golden Delicious, raw, with skin	Fruits and fruit juices	0.13 mg	1%	CNF
7448	Yogourt, Greek style, sweetened, rich (8-12% M.F.) with Vitamin D added	Dairy and Egg Products	0.13 mg	1%	CNF
7449	Yogourt, vanilla flavoured, with added calcium and vitamin D (2-3.9% M.F.)	Dairy and Egg Products	0.13 mg	1%	CNF
7450	Yogourt, plain, sweetened (2-3.9% M.F)	Dairy and Egg Products	0.13 mg	1%	CNF

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Vegetarian foods high in Iron

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