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 1101–1150 of 4,377 foods

#	Food	Category	Per 100 g	% DV
1101	Desserts, rennin, chocolate, dry mix	Sweets	2.55 mg	14%
1102	Snacks, corn-based, extruded, cones, plain	Snacks	2.54 mg	14%
1103	Rye flour, medium	Cereal Grains and Pasta	2.54 mg	14%
1104	Bread, cinnamon	Baked Products	2.54 mg	14%
1105	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	2.54 mg	14%
1106	Snack, Pretzel, hard chocolate coated	Snacks	2.54 mg	14%
1107	Hummus, commercial	Legumes and Legume Products	2.54 mg	14%
1108	Cake, shortcake, biscuit-type, prepared from recipe	Baked Products	2.54 mg	14%
1109	Cookies, marshmallow, chocolate-coated (includes marshmallow pies)	Baked Products	2.53 mg	14%
1110	English muffins, whole grain white	Baked Products	2.53 mg	14%
1111	Doughnuts, cake-type, plain (includes unsugared, old-fashioned)	Baked Products	2.53 mg	14%
1112	School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked	Fast Foods	2.53 mg	14%
1113	Keikitos (muffins), Latino bakery item	Baked Products	2.53 mg	14%
1114	Nuts, pecans	Nut and Seed Products	2.53 mg	14%
1115	Yellow rice with seasoning, dry packet mix, unprepared	Meals, Entrees, and Side Dishes	2.53 mg	14%
1116	Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour	Baked Products	2.52 mg	14%
1117	PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust	Fast Foods	2.52 mg	14%
1118	POPEYES, biscuit	Fast Foods	2.51 mg	14%
1119	Burrito, bean and cheese, frozen	Meals, Entrees, and Side Dishes	2.51 mg	14%
1120	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.51 mg	14%
1121	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.51 mg	14%
1122	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nut and Seed Products	2.51 mg	14%
1123	Snacks, granola bars, hard, almond	Snacks	2.50 mg	14%
1124	Soybeans, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.50 mg	14%
1125	Cabbage, kimchi	Vegetables and Vegetable Products	2.50 mg	14%
1126	BURGER KING, Cheeseburger	Fast Foods	2.50 mg	14%
1127	School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Cheese Pizza, frozen	Fast Foods	2.50 mg	14%
1128	Barley, pearled, raw	Cereal Grains and Pasta	2.50 mg	14%
1129	Candies, HERSHEY'S GOLDEN ALMOND SOLITAIRES	Sweets	2.50 mg	14%
1130	Bread, multi-grain (includes whole-grain)	Baked Products	2.50 mg	14%
1131	Persimmons, native, raw	Fruits and Fruit Juices	2.50 mg	14%
1132	Soybeans, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.50 mg	14%
1133	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Breakfast Cereals	2.50 mg	14%
1134	Bread, cornbread, dry mix, enriched (includes corn muffin mix)	Baked Products	2.50 mg	14%
1135	Bread, cornbread, prepared from recipe, made with low fat (2%) milk	Baked Products	2.50 mg	14%
1136	Cookies, chocolate chip, refrigerated dough, baked	Baked Products	2.50 mg	14%
1137	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Baked Products	2.50 mg	14%
1138	Taco shells, baked, without added salt	Baked Products	2.50 mg	14%
1139	Miso	Legumes and Legume Products	2.49 mg	14%
1140	DOMINO'S 14" Cheese Pizza, Ultimate Deep Dish Crust	Fast Foods	2.49 mg	14%
1141	Cookies, chocolate, made with rice cereal	Baked Products	2.49 mg	14%
1142	Bread, cheese	Baked Products	2.49 mg	14%
1143	Cookies, peanut butter, commercially prepared, sugar free	Baked Products	2.48 mg	14%
1144	Biscuits, plain or buttermilk, refrigerated dough, higher fat	Baked Products	2.48 mg	14%
1145	Cookies, chocolate chip, prepared from recipe, made with butter	Baked Products	2.48 mg	14%
1146	Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust	Fast Foods	2.48 mg	14%
1147	Fast Food, Pizza Chain, 14" pizza, cheese topping, thick crust	Fast Foods	2.48 mg	14%
1148	Beans, yellow, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.48 mg	14%
1149	Apricots, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	2.48 mg	14%
1150	Cookies, fudge, cake-type (includes trolley cakes)	Baked Products	2.48 mg	14%

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Vegetarian foods high in Iron (USDA SR Legacy)

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