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 1051–1100 of 3,595 foods

#	Food	Category	Per 100 g	% DV
1051	Drumstick (horseradish-tree), leaves, boiled, drained, with salt	Vegetables and Vegetable Products	2.32 mg	13%
1052	Granola bar, chewy, chocolate chip	Baked Products	2.31 mg	13%
1053	Bread, whole grain (whole-wheat), commercial	Baked Products	2.31 mg	13%
1054	Lentils, pink, boiled	Legumes and Legume Products	2.31 mg	13%
1055	Waffle, plain, homemade	Baked Products	2.31 mg	13%
1056	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise	Fast Foods	2.30 mg	13%
1057	Spinach, canned, drained solids	Vegetables and Vegetable Products	2.30 mg	13%
1058	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	2.30 mg	13%
1059	Beans, pink, boiled, salted	Legumes and Legume Products	2.30 mg	13%
1060	Chrysanthemum leaves, raw	Vegetables and Vegetable Products	2.30 mg	13%
1061	Beans, pink, boiled	Legumes and Legume Products	2.30 mg	13%
1062	Fast foods, mexican, burrito with beans, cheese and chili peppers	Fast Foods	2.29 mg	13%
1063	Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables	Fast Foods	2.29 mg	13%
1064	Cookie, raisin, soft-type	Baked Products	2.29 mg	13%
1065	Nuts, Chinese chestnuts, dried	Nuts and Seeds	2.29 mg	13%
1066	Candies, milk chocolate coated coffee beans	Sweets	2.29 mg	13%
1067	Chrysanthemum, garland, raw	Vegetables and Vegetable Products	2.29 mg	13%
1068	Nuts, coconut cream (liquid from grated meat), raw	Nuts and Seeds	2.28 mg	13%
1069	Snacks, popcorn, microwave, low fat and sodium	Snacks	2.28 mg	13%
1070	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.28 mg	13%
1071	Malted milk, chocolate flavour, powder	Beverages	2.28 mg	13%
1072	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.28 mg	13%
1073	Soybeans, green (edamame), frozen, prepared	Vegetables and Vegetable Products	2.27 mg	13%
1074	Snacks, potato sticks	Snacks	2.27 mg	13%
1075	Fast foods, pizza, cheese, regular crust, frozen, cooked	Fast Foods	2.27 mg	13%
1076	Muffin, blueberry, homemade, with 2% milk	Baked Products	2.27 mg	13%
1077	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	2.26 mg	13%
1078	Peach, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	2.26 mg	13%
1079	Peanut butter, natural	Legumes and Legume Products	2.26 mg	13%
1080	Amaranth leaves, boiled, drained	Vegetables and Vegetable Products	2.26 mg	13%
1081	Chard, swiss, boiled, drained	Vegetables and Vegetable Products	2.26 mg	13%
1082	Tea, instant, unsweetened, powder, decaffeinated	Beverages	2.26 mg	13%
1083	Tea, instant, unsweetened, powder	Beverages	2.26 mg	13%
1084	Cookie, brownie, commercial	Baked Products	2.25 mg	12%
1085	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments	Fast Foods	2.25 mg	12%
1086	Taro leaves, raw	Vegetables and Vegetable Products	2.25 mg	12%
1087	Bread, potato	Baked Products	2.25 mg	12%
1088	Snacks, popcorn, cheese flavour	Snacks	2.24 mg	12%
1089	Cookie, sugar, commercial	Baked Products	2.24 mg	12%
1090	Cereal, ready to eat, Kashi: puffed, Kashi	Breakfast cereals	2.24 mg	12%
1091	Fast foods, mexican, burrito with beans and chili peppers	Fast Foods	2.23 mg	12%
1092	Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain	Fast Foods	2.23 mg	12%
1093	Cookie, peanut butter, homemade, with margarine	Baked Products	2.23 mg	12%
1094	Bread, whole grain (whole-wheat), with added fibre, commercial	Baked Products	2.23 mg	12%
1095	Beans, kidney, all types, boiled	Legumes and Legume Products	2.22 mg	12%
1096	Cookie, butter, commercial	Baked Products	2.22 mg	12%
1097	Pumpkin leaves, raw	Vegetables and Vegetable Products	2.22 mg	12%
1098	Cookie, oatmeal (with or without raisins), dry mix, unprepared	Baked Products	2.22 mg	12%
1099	Arrowroot, raw	Vegetables and Vegetable Products	2.22 mg	12%
1100	Pie crust, standard-type, dry mix, unprepared	Baked Products	2.22 mg	12%

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Vegetarian foods high in Iron (Canadian (CNF))

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