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 7551–7600 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
7551	Seeds, sisymbrium sp. seeds, whole, dried	Nut and Seed Products	0.11 mg	1%	USDA_SR
7552	Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.11 mg	1%	USDA_SR
7553	Juice, apple and grape blend, with added ascorbic acid	Fruits and Fruit Juices	0.11 mg	1%	USDA_SR
7554	Sweeteners, tabletop, fructose, liquid	Sweets	0.11 mg	1%	USDA_SR
7555	Pummelo, raw	Fruits and Fruit Juices	0.11 mg	1%	USDA_SR
7556	Plant-based beverage, coconut, unenriched, unsweetened	Beverages	0.11 mg	1%	CNF
7557	Plant-based beverage, cashew, enriched, unsweetened	Beverages	0.11 mg	1%	CNF
7558	Plant-based beverage, coconut, enriched, unsweetened	Beverages	0.11 mg	1%	CNF
7559	Apple, Red Delicious, raw, with skin	Fruits and fruit juices	0.11 mg	1%	CNF
7560	Yogourt, goat, plain	Dairy and Egg Products	0.11 mg	1%	CNF
7561	Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF)	Dairy and Egg Products	0.11 mg	1%	CNF
7562	Yogourt, goat, plain, with added fibre	Dairy and Egg Products	0.11 mg	1%	CNF
7563	Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.)	Dairy and Egg Products	0.11 mg	1%	CNF
7564	Yogourt, Greek style, plain, fat free (0-0.5% M.F.)	Dairy and Egg Products	0.11 mg	1%	CNF
7565	Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.)	Dairy and Egg Products	0.11 mg	1%	CNF
7566	Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D	Dairy and Egg Products	0.11 mg	1%	CNF
7567	Yogourt, vanilla flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D	Dairy and Egg Products	0.11 mg	1%	CNF
7568	Yogourt, plain, fat free (0-0.5% MF)	Dairy and Egg Products	0.11 mg	1%	CNF
7569	Juice, apple and grape, with added vitamin C	Fruits and fruit juices	0.11 mg	1%	CNF
7570	Juice drink, orange	Beverages	0.11 mg	1%	CNF
7571	Sweets, sugars, fructose, liquid	Sweets	0.11 mg	1%	CNF
7572	Dessert, pudding, tapioca, ready-to-eat, fat free	Sweets	0.11 mg	1%	CNF
7573	Cream, sour, light	Dairy and Egg Products	0.11 mg	1%	CNF
7574	Hot chocolate with marshmallows, mix, powder, prepared with water	Beverages	0.11 mg	1%	CNF
7575	Sweets, syrups, maple, bulk	Sweets	0.11 mg	1%	CNF
7576	Dessert, pudding, tapioca, ready-to-eat	Sweets	0.11 mg	1%	CNF
7577	Dessert, pudding, rice, ready to eat	Sweets	0.11 mg	1%	CNF
7578	Drink, lemonade flavour, vitamin C added, powder	Beverages	0.11 mg	1%	CNF
7579	Milk shake (fast food), strawberry	Beverages	0.11 mg	1%	CNF
7580	Coffee substitute, cereal grain beverage, powder, with whole milk	Beverages	0.11 mg	1%	CNF
7581	Carbonated drinks, cola with aspartame	Beverages	0.11 mg	1%	CNF
7582	Carbonated drinks, cola, fast-food cola	Beverages	0.11 mg	1%	CNF
7583	Carbonated drinks, lemon-lime soda	Beverages	0.11 mg	1%	CNF
7584	Alcohol, cocktail, whisky sour mix, bottled	Beverages	0.11 mg	1%	CNF
7585	Seeds, sisymbrium sp. seeds, whole, dried	Nuts and Seeds	0.11 mg	1%	CNF
7586	Pummelo, raw	Fruits and fruit juices	0.11 mg	1%	CNF
7587	Cherries, sweet, dark red, raw	Fruits and Fruit Juices	0.11 mg	1%	USDA_FF
7588	Tomato, roma	Vegetables and Vegetable Products	0.10 mg	1%	USDA_FF
7589	Tomato, roma	Vegetables and Vegetable Products	0.10 mg	1%	USDA_FF
7590	Cheese, ricotta, whole milk	Dairy and Egg Products	0.10 mg	1%	USDA_FF
7591	Cheese, ricotta, whole milk	Dairy and Egg Products	0.10 mg	1%	USDA_FF
7592	Soup, cream of mushroom, canned, prepared with equal volume low fat (2%) milk	Soups, Sauces, and Gravies	0.10 mg	1%	USDA_SR
7593	Beverages, orange and apricot juice drink, canned	Beverages	0.10 mg	1%	USDA_SR
7594	Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6	Beverages	0.10 mg	1%	USDA_SR
7595	McDONALD'S, Strawberry Sundae	Fast Foods	0.10 mg	1%	USDA_SR
7596	Carbonated beverage, chocolate-flavored soda	Beverages	0.10 mg	1%	USDA_SR
7597	Cranberry juice cocktail, bottled	Beverages	0.10 mg	1%	USDA_SR
7598	Apricot nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	0.10 mg	1%	USDA_SR
7599	Babyfood, dessert, peach cobbler, junior	Baby Foods	0.10 mg	1%	USDA_SR
7600	Babyfood, dessert, peach cobbler, strained	Baby Foods	0.10 mg	1%	USDA_SR

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Vegetarian foods high in Iron

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