Vegetarian foods high in Iron (Canadian (CNF))

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 901–950 of 3,595 foods

#	Food	Category	Per 100 g	% DV
901	Tortilla, ready-to-bake / fry, whole-wheat	Baked Products	2.63 mg	15%
902	Cracker, wheat, sandwich, with cheese filling	Baked Products	2.62 mg	15%
903	Bread, pita, white	Baked Products	2.62 mg	15%
904	Corn, dried, yellow	Vegetables and Vegetable Products	2.61 mg	14%
905	Muffin, corn, homemade, with 2% milk	Baked Products	2.61 mg	14%
906	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	2.61 mg	14%
907	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	2.61 mg	14%
908	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	2.61 mg	14%
909	Pie crust, cookie-type, graham cracker, ready-to-serve	Baked Products	2.60 mg	14%
910	Cereal, ready to eat, Oaty Bites, Nature's Path	Breakfast cereals	2.60 mg	14%
911	Cereal, ready to eat, Muesli: supreme, Jordans	Breakfast cereals	2.60 mg	14%
912	Soup, cream, vegetable, dehydrated	Soups, Sauces and Gravies	2.60 mg	14%
913	Pie crust, standard type, frozen, ready-to-bake	Baked Products	2.60 mg	14%
914	Puff pastry, frozen, ready-to-bake, baked	Baked Products	2.60 mg	14%
915	Cookie, peanut butter sandwich	Baked Products	2.60 mg	14%
916	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	2.60 mg	14%
917	Fast foods, egg, scrambled	Fast Foods	2.59 mg	14%
918	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	2.59 mg	14%
919	Raisin, seeded	Fruits and fruit juices	2.59 mg	14%
920	Cracker, multigrain	Baked Products	2.59 mg	14%
921	Soup, split pea, ready-to-serve	Soups, Sauces and Gravies	2.59 mg	14%
922	Sweet potato, flour	Vegetables and Vegetable Products	2.58 mg	14%
923	Cookie, oatmeal (with or without raisins), commercial	Baked Products	2.58 mg	14%
924	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain	Fast Foods	2.57 mg	14%
925	Grains, triticale	Cereals, Grains and Pasta	2.57 mg	14%
926	Cereal, hot, oats, instant: regular, prepared	Breakfast cereals	2.57 mg	14%
927	Pie crust, standard type, homemade, unbaked	Baked Products	2.57 mg	14%
928	Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked	Baked Products	2.57 mg	14%
929	Arrowhead, raw	Vegetables and Vegetable Products	2.57 mg	14%
930	Nuts, mixed nuts, oil roasted without peanuts, salted	Nuts and Seeds	2.57 mg	14%
931	Beet greens, raw	Vegetables and Vegetable Products	2.57 mg	14%
932	Nuts, mixed nuts, oil roasted without peanuts	Nuts and Seeds	2.57 mg	14%
933	Puff pastry, frozen, ready-to-bake	Baked Products	2.56 mg	14%
934	Fast foods, Miniature cinnamon rolls	Fast Foods	2.55 mg	14%
935	Fast foods, side dish, hush puppies	Fast Foods	2.55 mg	14%
936	Dessert, rennin, chocolate, dry mix, unprepared	Sweets	2.55 mg	14%
937	Peanuts, Virginia, raw	Legumes and Legume Products	2.55 mg	14%
938	Granola bar, crunchy, plain	Baked Products	2.55 mg	14%
939	Granola bar, crunchy, fruit and/or nut	Baked Products	2.55 mg	14%
940	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.55 mg	14%
941	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.54 mg	14%
942	Snacks, pretzels, hard, chocolate coated	Snacks	2.54 mg	14%
943	Cake, shortcake, biscuit-type, homemade	Baked Products	2.54 mg	14%
944	Snacks, corn-based, extruded, cones, plain	Snacks	2.54 mg	14%
945	Cereal, ready to eat, Morning Crisp Wild Berries, Jordans	Breakfast cereals	2.53 mg	14%
946	Fast foods, sandwiches and burgers, steak sandwich	Fast Foods	2.53 mg	14%
947	Snacks, corn-based, extruded, puffs or twists, cheese	Snacks	2.53 mg	14%
948	Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned)	Baked Products	2.53 mg	14%
949	Cookie, marshmallow (includes pies), chocolate-coated	Baked Products	2.53 mg	14%
950	Nuts, pecans, dried	Nuts and Seeds	2.53 mg	14%

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Vegetarian foods high in Iron (Canadian (CNF))

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