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 7451–7500 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
7451	Cheese, cheddar, reduced fat (18%)	Dairy and Egg Products	0.13 mg	1%	CNF
7452	Vegetable oil, corn, peanut and olive	Fats and Oils	0.13 mg	1%	CNF
7453	Salad dressing, italian, calorie-reduced	Fats and Oils	0.13 mg	1%	CNF
7454	Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced	Fats and Oils	0.13 mg	1%	CNF
7455	Coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	0.13 mg	1%	CNF
7456	Hot chocolate, rich, mix, powder, prepared with water	Beverages	0.13 mg	1%	CNF
7457	Coffee, brewed, espresso, restaurant prepared	Beverages	0.13 mg	1%	CNF
7458	Dessert, pudding, lemon, dry mix, regular, prepared	Sweets	0.13 mg	1%	CNF
7459	Dessert, frozen, ices, water, fruit, with aspartame	Sweets	0.13 mg	1%	CNF
7460	Candies, jellybeans	Sweets	0.13 mg	1%	CNF
7461	Drink, grape, vitamin C added, canned	Beverages	0.13 mg	1%	CNF
7462	Coffee, instant, sweetened, mocha flavour, powder, water added	Beverages	0.13 mg	1%	CNF
7463	Alcohol, liqueur, coffee and cream (17% alcohol by volume)	Beverages	0.13 mg	1%	CNF
7464	Nuts, coconut cream (liquid from grated meat), sweetened, canned	Nuts and Seeds	0.13 mg	1%	CNF
7465	Onion, canned, solids and liquid	Vegetables and Vegetable Products	0.13 mg	1%	CNF
7466	Orange juice, chilled, includes from concentrate	Fruits and fruit juices	0.13 mg	1%	CNF
7467	Orange, california, navel, raw	Fruits and fruit juices	0.13 mg	1%	CNF
7468	Longan, raw	Fruits and fruit juices	0.13 mg	1%	CNF
7469	Lemon juice, canned or bottled	Fruits and fruit juices	0.13 mg	1%	CNF
7470	Vanilla extract, imitation, with alcohol	Spices and Herbs	0.13 mg	1%	CNF
7471	Cheese, cottage, (2% M.F.)	Dairy and Egg Products	0.13 mg	1%	CNF
7472	Cheese, neufchatel	Dairy and Egg Products	0.13 mg	1%	CNF
7473	Cheese, limburger	Dairy and Egg Products	0.13 mg	1%	CNF
7474	Cranberry juice, not fortified, from concentrate, shelf stable	Fruits and Fruit Juices	0.13 mg	1%	USDA_FF
7475	Almond milk, unsweetened, plain, refrigerated	Beverages	0.12 mg	1%	USDA_FF
7476	Alcoholic beverage, distilled, rum, 80 proof	Beverages	0.12 mg	1%	USDA_SR
7477	Grapefruit, raw, pink and red, Florida	Fruits and Fruit Juices	0.12 mg	1%	USDA_SR
7478	Apple juice, canned or bottled, unsweetened, without added ascorbic acid	Fruits and Fruit Juices	0.12 mg	1%	USDA_SR
7479	Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick	Fats and Oils	0.12 mg	1%	USDA_SR
7480	Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils	Fats and Oils	0.12 mg	1%	USDA_SR
7481	Vanilla extract	Spices and Herbs	0.12 mg	1%	USDA_SR
7482	Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener	Dairy and Egg Products	0.12 mg	1%	USDA_SR
7483	Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy	Fats and Oils	0.12 mg	1%	USDA_SR
7484	Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D	Dairy and Egg Products	0.12 mg	1%	USDA_SR
7485	Beverages, OCEAN SPRAY, Cran Pomegranate	Beverages	0.12 mg	1%	USDA_SR
7486	Beverages, Eggnog-flavor mix, powder, prepared with whole milk	Beverages	0.12 mg	1%	USDA_SR
7487	Applesauce, canned, sweetened, without salt	Fruits and Fruit Juices	0.12 mg	1%	USDA_SR
7488	Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.12 mg	1%	USDA_SR
7489	Salad dressing, mayonnaise-type, light	Fats and Oils	0.12 mg	1%	USDA_SR
7490	Salad dressing, mayonnaise type, regular, with salt	Fats and Oils	0.12 mg	1%	USDA_SR
7491	Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program)	Dairy and Egg Products	0.12 mg	1%	USDA_SR
7492	Milk, indian buffalo, fluid	Dairy and Egg Products	0.12 mg	1%	USDA_SR
7493	Salad dressing, KRAFT MIRACLE WHIP FREE Nonfat Dressing	Fats and Oils	0.12 mg	1%	USDA_SR
7494	Dessert topping, semi solid, frozen	Dairy and Egg Products	0.12 mg	1%	USDA_SR
7495	Puddings, tapioca, dry mix, with no added salt	Sweets	0.12 mg	1%	USDA_SR
7496	Toppings, pineapple	Sweets	0.12 mg	1%	USDA_SR
7497	Puddings, banana, dry mix, instant	Sweets	0.12 mg	1%	USDA_SR
7498	Puddings, tapioca, dry mix	Sweets	0.12 mg	1%	USDA_SR
7499	Puddings, banana, dry mix, instant, with added oil	Sweets	0.12 mg	1%	USDA_SR
7500	Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.12 mg	1%	USDA_SR

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Vegetarian foods high in Iron

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