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 7501–7550 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
7501	Apple juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	0.12 mg	1%	USDA_SR
7502	Salad Dressing, mayonnaise-like, fat-free	Fats and Oils	0.12 mg	1%	USDA_SR
7503	Salad dressing, blue or roquefort cheese dressing, fat-free	Fats and Oils	0.12 mg	1%	USDA_SR
7504	Apple, Gala, raw, with skin	Fruits and fruit juices	0.12 mg	1%	CNF
7505	Sauce, cheese and salsa, medium	Soups, Sauces and Gravies	0.12 mg	1%	CNF
7506	Yogourt, fruit flavoured (2-3.9% M.F.), with added Vitamin D	Dairy and Egg Products	0.12 mg	1%	CNF
7507	Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
7508	Yogourt, fruit flavoured, low fat, with added vitamin D (0.5-1.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
7509	Yogourt, plain, fresh cheese-type (quark), fat free, no salt added	Dairy and Egg Products	0.12 mg	1%	CNF
7510	Yogourt, fruit flavoured (2-3.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
7511	Yogourt, plain (2-3.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
7512	Yogourt, fruit flavoured, low fat, lactose reduced (0.5-1.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
7513	Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
7514	Yogourt, fruit flavoured, low fat (0.5-1.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
7515	Yogourt, plain, low fat (0.5-1.9% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
7516	Yogourt, fruit flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D	Dairy and Egg Products	0.12 mg	1%	CNF
7517	Yogourt, fruit flavoured, fat free (0-0.5% M.F.)	Dairy and Egg Products	0.12 mg	1%	CNF
7518	Salad dressing, mayonnaise and mayonnaise type, fat free	Fats and Oils	0.12 mg	1%	CNF
7519	Salad dressing, blue or roquefort cheese dressing, fat free	Fats and Oils	0.12 mg	1%	CNF
7520	Sweets, topping, pineapple	Sweets	0.12 mg	1%	CNF
7521	Dessert, pudding, banana, dry mix, instant, unprepared	Sweets	0.12 mg	1%	CNF
7522	Dessert, pudding, tapioca, dry mix, unprepared	Sweets	0.12 mg	1%	CNF
7523	Alcohol, rum (40% alcohol by volume)	Beverages	0.12 mg	1%	CNF
7524	Apple juice, canned or bottled, added vitamin C	Fruits and fruit juices	0.12 mg	1%	CNF
7525	Applesauce, canned, sweetened	Fruits and fruit juices	0.12 mg	1%	CNF
7526	Apple, raw, with skin	Fruits and fruit juices	0.12 mg	1%	CNF
7527	Lemon juice, frozen	Fruits and fruit juices	0.12 mg	1%	CNF
7528	Grapefruit, pink or red, florida, raw	Fruits and fruit juices	0.12 mg	1%	CNF
7529	Apple juice, canned or bottled, without added vitamin C	Fruits and fruit juices	0.12 mg	1%	CNF
7530	Salad dressing, mayonnaise type, commercial, regular	Fats and Oils	0.12 mg	1%	CNF
7531	Vanilla extract	Spices and Herbs	0.12 mg	1%	CNF
7532	Dessert topping (non dairy), frozen, semisolid	Dairy and Egg Products	0.12 mg	1%	CNF
7533	Grape juice, white, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.12 mg	1%	USDA_FF
7534	Peppers, poblano, seeded, raw	Vegetables and Vegetable Products	0.12 mg	1%	USDA_FF
7535	Beverages, shake, fast food, strawberry	Beverages	0.11 mg	1%	USDA_SR
7536	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine	Beverages	0.11 mg	1%	USDA_SR
7537	Beverages, carbonated, cola, fast-food cola	Beverages	0.11 mg	1%	USDA_SR
7538	Beverages, Whiskey sour mix, bottled	Beverages	0.11 mg	1%	USDA_SR
7539	Whiskey sour mix, bottled, with added potassium and sodium	Beverages	0.11 mg	1%	USDA_SR
7540	Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milk	Beverages	0.11 mg	1%	USDA_SR
7541	Cheese, cream	Dairy and Egg Products	0.11 mg	1%	USDA_SR
7542	Beverages, carbonated, SPRITE, lemon-lime, without caffeine	Beverages	0.11 mg	1%	USDA_SR
7543	Babyfood, dessert, dutch apple, junior	Baby Foods	0.11 mg	1%	USDA_SR
7544	Babyfood, juice, orange and banana	Baby Foods	0.11 mg	1%	USDA_SR
7545	Syrup, maple, Canadian	Sweets	0.11 mg	1%	USDA_SR
7546	Syrups, maple	Sweets	0.11 mg	1%	USDA_SR
7547	Puddings, tapioca, ready-to-eat	Sweets	0.11 mg	1%	USDA_SR
7548	Beverages, Orange juice drink	Beverages	0.11 mg	1%	USDA_SR
7549	Puddings, tapioca, ready-to-eat, fat free	Sweets	0.11 mg	1%	USDA_SR
7550	Puddings, rice, ready-to-eat	Sweets	0.11 mg	1%	USDA_SR

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Vegetarian foods high in Iron

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