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 1101–1150 of 3,595 foods

#	Food	Category	Per 100 g	% DV
1101	Cookie, vanilla sandwich with cream filling	Baked Products	2.21 mg	12%
1102	Cookie, vanilla wafer, 18 to 21% fat	Baked Products	2.21 mg	12%
1103	French toast, frozen, ready to heat	Baked Products	2.21 mg	12%
1104	Beans, lima, baby, frozen, unprepared	Vegetables and Vegetable Products	2.21 mg	12%
1105	Fast foods, dessert, animal crackers	Fast Foods	2.20 mg	12%
1106	Bread, pumpernickel	Baked Products	2.20 mg	12%
1107	Cereal, hot, cream of wheat, instant: maple and brown sugar, prepared	Breakfast cereals	2.20 mg	12%
1108	Cereal, hot, cream of wheat, instant: apple and cinnamon, prepared	Breakfast cereals	2.20 mg	12%
1109	Grains, buckwheat	Cereals, Grains and Pasta	2.20 mg	12%
1110	Snacks, RICE KRISPIES SQUARES	Snacks	2.20 mg	12%
1111	Rowal, raw	Fruits and fruit juices	2.20 mg	12%
1112	Granola bar, chewy, chocolate coated, all flavours	Baked Products	2.20 mg	12%
1113	Indian, bread, chapati or roti, whole-wheat	Baked Products	2.20 mg	12%
1114	Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments	Fast Foods	2.18 mg	12%
1115	Cornsalad (lamb's lettuce), raw	Vegetables and Vegetable Products	2.18 mg	12%
1116	Seaweed, wakame, raw	Vegetables and Vegetable Products	2.18 mg	12%
1117	Leavening agent, yeast, baker's, active, dry	Baked Products	2.17 mg	12%
1118	Beans, mung, long rice (chinese noodles), dehydrated	Legumes and Legume Products	2.17 mg	12%
1119	Meatless, meatballs	Legumes and Legume Products	2.16 mg	12%
1120	Fast foods, brownie	Fast Foods	2.15 mg	12%
1121	Croissant, cheese, commercial	Baked Products	2.15 mg	12%
1122	Pie crust, standard-type, dry mix, prepared, baked	Baked Products	2.15 mg	12%
1123	Egg substitute, frozen (yolk replaced), cooked	Dairy and Egg Products	2.15 mg	12%
1124	Pizza, cheese, thin crust, frozen, cooked	Fast Foods	2.14 mg	12%
1125	Cereal, hot, cream of wheat, instant: whole grain, prepared with water	Breakfast cereals	2.14 mg	12%
1126	Grains, wheat, sprouted	Cereals, Grains and Pasta	2.14 mg	12%
1127	Cookie, oatmeal (with or without raisins), refrigerated dough	Baked Products	2.14 mg	12%
1128	Asparagus, raw	Vegetables and Vegetable Products	2.14 mg	12%
1129	Broccoli raab (rapini), raw	Vegetables and Vegetable Products	2.14 mg	12%
1130	Fast foods, breakfast, biscuit with egg	Fast Foods	2.13 mg	12%
1131	Biscuit, plain/buttermilk, refrigerated dough, lower fat	Baked Products	2.13 mg	12%
1132	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.13 mg	12%
1133	Beans, great northern, boiled	Legumes and Legume Products	2.13 mg	12%
1134	Beans, great northern, boiled, salted	Legumes and Legume Products	2.13 mg	12%
1135	Candies, bars, Special Dark	Sweets	2.13 mg	12%
1136	Cracker, cheese, sandwich, with cheese filling	Baked Products	2.13 mg	12%
1137	Soybean, fermented products, Tempeh (tempe), cooked	Legumes and Legume Products	2.13 mg	12%
1138	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.12 mg	12%
1139	Grains, rye flour, medium	Cereals, Grains and Pasta	2.12 mg	12%
1140	Snacks, sweet potato chips, unsalted	Snacks	2.12 mg	12%
1141	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained	Vegetables and Vegetable Products	2.12 mg	12%
1142	Shake and bake, dry	Baked Products	2.12 mg	12%
1143	Nuts, hickory nuts, dried	Nuts and Seeds	2.12 mg	12%
1144	Pie crust, cookie-type, graham cracker, homemade, chilled	Baked Products	2.12 mg	12%
1145	Beans, navy, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	2.11 mg	12%
1146	Beans, navy, mature seeds, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	2.11 mg	12%
1147	Cookie, peanut butter, commercial	Baked Products	2.11 mg	12%
1148	Soybeans, green (edamame), frozen, unprepared	Vegetables and Vegetable Products	2.11 mg	12%
1149	Chocolate syrup, thin type	Sweets	2.11 mg	12%
1150	Nuts, Japanese chestnuts, roasted	Nuts and Seeds	2.10 mg	12%

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Vegetarian foods high in Iron (Canadian (CNF))

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