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 1101–1150 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
1101	Pie crust, cookie-type, chocolate, ready-to-serve	Baked Products	4.30 mg	24%	CNF
1102	Cereal, ready to eat, Morning Crisp: chocolate, Jordans	Breakfast cereals	4.30 mg	24%	CNF
1103	Bread, sticks, plain	Baked Products	4.28 mg	24%	USDA_SR
1104	Seeds, sunflower seed kernels, oil roasted, without salt	Nut and Seed Products	4.28 mg	24%	USDA_SR
1105	Macaroni, vegetable, enriched, dry	Cereal Grains and Pasta	4.28 mg	24%	USDA_SR
1106	Seeds, sunflower seed kernels, oil roasted, with salt added	Nut and Seed Products	4.28 mg	24%	USDA_SR
1107	Pasta, macaroni (spirals), vegetable, enriched, dry	Cereals, Grains and Pasta	4.28 mg	24%	CNF
1108	Bread stick, plain	Baked Products	4.28 mg	24%	CNF
1109	Seeds, sunflower seed kernels, oil roasted	Nuts and Seeds	4.28 mg	24%	CNF
1110	Seeds, sunflower seed kernels, oil roasted, salted	Nuts and Seeds	4.28 mg	24%	CNF
1111	Cereal, ready to eat, Blueberry Muesli with Almonds, Nature's Path	Breakfast cereals	4.28 mg	24%	CNF
1112	Candies, sesame crunch	Sweets	4.27 mg	24%	USDA_SR
1113	Soup, NISSIN, OODLES OF NOODLES TOP RAMEN, ramen noodles, oriental flavour, dry	Soups, Sauces and Gravies	4.27 mg	24%	CNF
1114	Candies, sesame crunch (crisp)	Sweets	4.27 mg	24%	CNF
1115	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Baked Products	4.26 mg	24%	USDA_SR
1116	Cereals, oats, regular and quick, not fortified, dry	Breakfast Cereals	4.25 mg	24%	USDA_SR
1117	Cracker, barge pilot biscuit	Baked Products	4.25 mg	24%	CNF
1118	Cereal, ready to eat, granola, homemade	Breakfast cereals	4.25 mg	24%	CNF
1119	Rice, white, short-grain, enriched, uncooked	Cereal Grains and Pasta	4.23 mg	24%	USDA_SR
1120	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Breakfast Cereals	4.20 mg	23%	USDA_SR
1121	Muffins, oat bran	Baked Products	4.20 mg	23%	USDA_SR
1122	Babyfood, crackers, vegetable	Baby Foods	4.20 mg	23%	USDA_SR
1123	Noodles, egg, spinach, enriched, dry	Cereal Grains and Pasta	4.20 mg	23%	USDA_SR
1124	Pasta, egg noodles, spinach, enriched, dry	Cereals, Grains and Pasta	4.20 mg	23%	CNF
1125	Muffin, oat bran (wheat free-product)	Baked Products	4.20 mg	23%	CNF
1126	Bagels, whole grain white	Baked Products	4.19 mg	23%	USDA_SR
1127	Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added iron fortified	Baby Foods	4.18 mg	23%	USDA_SR
1128	Babyfood, cookies	Baby Foods	4.18 mg	23%	USDA_SR
1129	Cereal, ready to eat, Millet Rice, Nature's Path	Breakfast cereals	4.17 mg	23%	CNF
1130	Bread, protein (includes gluten)	Baked Products	4.15 mg	23%	USDA_SR
1131	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cereal Grains and Pasta	4.15 mg	23%	USDA_SR
1132	Baking chocolate, unsweetened, liquid	Sweets	4.15 mg	23%	USDA_SR
1133	Pasta, macaroni, protein-fortified, enriched, dry	Cereals, Grains and Pasta	4.15 mg	23%	CNF
1134	Sweets, baking chocolate, unsweetened, liquid	Sweets	4.15 mg	23%	CNF
1135	Bread, protein (includes gluten)	Baked Products	4.15 mg	23%	CNF
1136	Rolls, dinner, oat bran	Baked Products	4.14 mg	23%	USDA_SR
1137	Roll, dinner, oat bran	Baked Products	4.14 mg	23%	CNF
1138	Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path	Breakfast cereals	4.14 mg	23%	CNF
1139	Egg, yolk, raw, frozen, pasteurized	Dairy and Egg Products	4.13 mg	23%	USDA_FF
1140	Nabisco, Nabisco Grahams Crackers	Baked Products	4.13 mg	23%	USDA_SR
1141	Cereal, ready to eat, Shredded Wheat: honey nut, Post	Breakfast cereals	4.13 mg	23%	CNF
1142	Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise	Fast Foods	4.12 mg	23%	USDA_SR
1143	Seeds, sunflower seed butter, without salt	Nut and Seed Products	4.12 mg	23%	USDA_SR
1144	Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program)	Nut and Seed Products	4.12 mg	23%	USDA_SR
1145	Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise	Fast Foods	4.12 mg	23%	CNF
1146	Seeds, sunflower seed butter, salted	Nuts and Seeds	4.12 mg	23%	CNF
1147	Seeds, sunflower seed butter	Nuts and Seeds	4.12 mg	23%	CNF
1148	Soup, ramen noodle, any flavor, dry	Soups, Sauces, and Gravies	4.11 mg	23%	USDA_SR
1149	Soup, ramen noodles, any flavour, dry	Soups, Sauces and Gravies	4.11 mg	23%	CNF
1150	Almond butter, creamy	Nut and Seed Products	4.11 mg	23%	USDA_FF

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Vegetarian foods high in Iron

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