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 951–1000 of 3,595 foods

#	Food	Category	Per 100 g	% DV
951	Fast foods, breakfast, english muffin with butter	Fast Foods	2.52 mg	14%
952	Burrito, bean and cheese, frozen	Mixed Dishes	2.51 mg	14%
953	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	2.51 mg	14%
954	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	2.51 mg	14%
955	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nuts and Seeds	2.51 mg	14%
956	Bread, spelt, commercial	Baked Products	2.51 mg	14%
957	Soybeans, green (edamame), boiled, drained, with salt	Vegetables and Vegetable Products	2.50 mg	14%
958	Corn fritter	Baked Products	2.50 mg	14%
959	Cookie, chocolate chip, refrigerated dough, baked	Baked Products	2.50 mg	14%
960	Cereal, ready to eat, Hole n' Oats, Honey Nut, Barbara's Bakery	Breakfast cereals	2.50 mg	14%
961	Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	Breakfast cereals	2.50 mg	14%
962	Grains, barley, pearled, dry	Cereals, Grains and Pasta	2.50 mg	14%
963	Candies, Golden Almond Solitaires, chocolate with almonds	Sweets	2.50 mg	14%
964	Taco shell, baked, unsalted	Baked Products	2.50 mg	14%
965	Bread, cornbread, homemade, made with 2% milk	Baked Products	2.50 mg	14%
966	Bread, cornbread (also corn muffin mix), dry mix, unprepared	Baked Products	2.50 mg	14%
967	Soybeans, green (edamame), boiled, drained	Vegetables and Vegetable Products	2.50 mg	14%
968	Soup, mushroom, dehydrated	Soups, Sauces and Gravies	2.50 mg	14%
969	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	2.50 mg	14%
970	Persimmon, native, raw	Fruits and fruit juices	2.50 mg	14%
971	Soybean, fermented products, miso	Legumes and Legume Products	2.49 mg	14%
972	Bread, cheese	Baked Products	2.49 mg	14%
973	Fast foods, pizza, cheese, thick crust	Fast Foods	2.48 mg	14%
974	Fast foods, pizza, cheese, regular crust	Fast Foods	2.48 mg	14%
975	Beans, yellow, boiled	Legumes and Legume Products	2.48 mg	14%
976	Apricot, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	2.48 mg	14%
977	Cookie, chocolate chip, homemade, made with butter	Baked Products	2.48 mg	14%
978	Beans, yellow, boiled, salted	Legumes and Legume Products	2.48 mg	14%
979	Cookie, fudge, cake-type	Baked Products	2.48 mg	14%
980	Biscuit, plain/buttermilk, refrigerated dough, higher fat	Baked Products	2.48 mg	14%
981	Grains, buckwheat groats, roasted, dry	Cereals, Grains and Pasta	2.47 mg	14%
982	Nuts, pecans, oil roasted, salted	Nuts and Seeds	2.47 mg	14%
983	Bannock	Baked Products	2.47 mg	14%
984	Nuts, pecans, oil roasted	Nuts and Seeds	2.47 mg	14%
985	Bread, whole grain (whole-wheat), with added fibre, commercial, toasted	Baked Products	2.47 mg	14%
986	Bread, garlic, toasted	Baked Products	2.46 mg	14%
987	Nuts, beechnuts, dried	Nuts and Seeds	2.46 mg	14%
988	Grains, bulgur, dry	Cereals, Grains and Pasta	2.46 mg	14%
989	Cookie, chocolate chip, homemade, made with margarine	Baked Products	2.46 mg	14%
990	Beans, lima, boiled, drained	Vegetables and Vegetable Products	2.45 mg	14%
991	English muffin, whole wheat	Baked Products	2.45 mg	14%
992	Cracker, rye, sandwich-type with cheese filling	Baked Products	2.45 mg	14%
993	Beans, lima, boiled, drained, with salt	Vegetables and Vegetable Products	2.45 mg	14%
994	Granola bar, chewy, sweet and salty	Baked Products	2.45 mg	14%
995	Grains, rice and vermicelli mix, pilaf flavour, unprepared	Cereals, Grains and Pasta	2.44 mg	14%
996	Cookie, butter or sugar, with chocolate icing or filling	Baked Products	2.44 mg	14%
997	Sweet roll, cinnamon, refrigerated dough, with icing (frosting)	Baked Products	2.44 mg	14%
998	Hummus, commercial	Legumes and Legume Products	2.44 mg	14%
999	Snacks, oriental mix, rice-based	Snacks	2.44 mg	14%
1000	Coffee cake, fruit	Baked Products	2.43 mg	14%

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Vegetarian foods high in Iron (Canadian (CNF))

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