Vegetarian foods high in Iron (USDA SR Legacy)

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 4,377 foods

#	Food	Category	Per 100 g	% DV
1051	Crackers, wheat, regular	Baked Products	2.64 mg	15%
1052	Snacks, trail mix, tropical	Snacks	2.64 mg	15%
1053	School Lunch, pizza, cheese topping, thick crust, whole grain, frozen, cooked	Fast Foods	2.63 mg	15%
1054	Grape leaves, raw	Vegetables and Vegetable Products	2.63 mg	15%
1055	Rye grain	Cereal Grains and Pasta	2.63 mg	15%
1056	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Breakfast Cereals	2.63 mg	15%
1057	Tortillas, ready-to-bake or -fry, whole wheat	Baked Products	2.63 mg	15%
1058	Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca	Baked Products	2.63 mg	15%
1059	Archway Home Style Cookies, Chocolate Chip Ice Box	Baked Products	2.63 mg	15%
1060	Crackers, wheat, sandwich, with cheese filling	Baked Products	2.62 mg	15%
1061	PIZZA HUT 14" Cheese Pizza, Hand-Tossed Crust	Fast Foods	2.62 mg	15%
1062	Bread, pita, white, enriched	Baked Products	2.62 mg	15%
1063	Muffins, corn, prepared from recipe, made with low fat (2%) milk	Baked Products	2.61 mg	14%
1064	Corn, dried, yellow (Northern Plains Indians)	American Indian/Alaska Native Foods	2.61 mg	14%
1065	Nuts, mixed nuts, oil roasted, with peanuts, without salt added	Nut and Seed Products	2.61 mg	14%
1066	Nuts, mixed nuts, oil roasted, with peanuts, lightly salted	Nut and Seed Products	2.61 mg	14%
1067	Nuts, mixed nuts, oil roasted, with peanuts, with salt added	Nut and Seed Products	2.61 mg	14%
1068	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Baked Products	2.60 mg	14%
1069	Willow, young leaves, chopped (Alaska Native)	American Indian/Alaska Native Foods	2.60 mg	14%
1070	Soup, cream of vegetable, dry, powder	Soups, Sauces, and Gravies	2.60 mg	14%
1071	Nuts, formulated, wheat-based, all flavors except macadamia, without salt	Nut and Seed Products	2.60 mg	14%
1072	Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted	Baby Foods	2.60 mg	14%
1073	Puff pastry, frozen, ready-to-bake, baked	Baked Products	2.60 mg	14%
1074	Pillsbury, Buttermilk Biscuits, Artificial Flavor, refrigerated dough	Baked Products	2.60 mg	14%
1075	Cookies, peanut butter sandwich, regular	Baked Products	2.60 mg	14%
1076	Pie crust, standard-type, frozen, ready-to-bake, enriched	Baked Products	2.60 mg	14%
1077	Crackers, multigrain	Baked Products	2.59 mg	14%
1078	Fast foods, egg, scrambled	Fast Foods	2.59 mg	14%
1079	Raisins, seeded	Fruits and Fruit Juices	2.59 mg	14%
1080	Triticale flour, whole-grain	Cereal Grains and Pasta	2.59 mg	14%
1081	Cookies, oatmeal, commercially prepared, regular	Baked Products	2.58 mg	14%
1082	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Breakfast Cereals	2.58 mg	14%
1083	Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked	Baked Products	2.57 mg	14%
1084	Pie crust, standard-type, prepared from recipe, unbaked	Baked Products	2.57 mg	14%
1085	Nuts, walnuts, dry roasted, with salt added	Nut and Seed Products	2.57 mg	14%
1086	Nuts, mixed nuts, oil roasted, without peanuts, without salt added	Nut and Seed Products	2.57 mg	14%
1087	Beet greens, raw	Vegetables and Vegetable Products	2.57 mg	14%
1088	Fast foods, cheeseburger; single, large patty; plain	Fast Foods	2.57 mg	14%
1089	Triticale	Cereal Grains and Pasta	2.57 mg	14%
1090	Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow	Snacks	2.57 mg	14%
1091	Nuts, mixed nuts, oil roasted, without peanuts, with salt added	Nut and Seed Products	2.57 mg	14%
1092	Arrowhead, raw	Vegetables and Vegetable Products	2.57 mg	14%
1093	Restaurant, family style, sirloin steak	Restaurant Foods	2.57 mg	14%
1094	Snacks, granola bars, soft, uncoated, plain	Snacks	2.56 mg	14%
1095	Puff pastry, frozen, ready-to-bake	Baked Products	2.56 mg	14%
1096	Rice and Wheat cereal bar	Snacks	2.56 mg	14%
1097	Fast foods, miniature cinnamon rolls	Fast Foods	2.55 mg	14%
1098	Peanuts, virginia, raw	Legumes and Legume Products	2.55 mg	14%
1099	Cookies, peanut butter sandwich, special dietary	Baked Products	2.55 mg	14%
1100	Fast foods, hush puppies	Fast Foods	2.55 mg	14%

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Vegetarian foods high in Iron (USDA SR Legacy)

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