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 1151–1200 of 4,377 foods

#	Food	Category	Per 100 g	% DV
1151	Beans, yellow, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.48 mg	14%
1152	Bread, whole-wheat, commercially prepared	Baked Products	2.47 mg	14%
1153	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Baked Products	2.47 mg	14%
1154	PIZZA HUT 14" Cheese Pizza, Pan Crust	Fast Foods	2.47 mg	14%
1155	Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond	Breakfast Cereals	2.47 mg	14%
1156	Buckwheat groats, roasted, dry	Cereal Grains and Pasta	2.47 mg	14%
1157	Nuts, pecans, oil roasted, without salt added	Nut and Seed Products	2.47 mg	14%
1158	Pie crust, deep dish, frozen, baked, made with enriched flour	Baked Products	2.47 mg	14%
1159	Nuts, pecans, oil roasted, with salt added	Nut and Seed Products	2.47 mg	14%
1160	Bulgur, dry	Cereal Grains and Pasta	2.46 mg	14%
1161	Nuts, beechnuts, dried	Nut and Seed Products	2.46 mg	14%
1162	Cookies, chocolate chip, prepared from recipe, made with margarine	Baked Products	2.46 mg	14%
1163	Crackers, rye, sandwich-type with cheese filling	Baked Products	2.45 mg	14%
1164	Muffins, English, whole-wheat	Baked Products	2.45 mg	14%
1165	Archway Home Style Cookies, Oatmeal	Baked Products	2.45 mg	14%
1166	Lima beans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.45 mg	14%
1167	Lima beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.45 mg	14%
1168	Snacks, granola bars, soft, uncoated, raisin	Snacks	2.44 mg	14%
1169	Snacks, oriental mix, rice-based	Snacks	2.44 mg	14%
1170	Rice and vermicelli mix, rice pilaf flavor, unprepared	Meals, Entrees, and Side Dishes	2.44 mg	14%
1171	Sweet rolls, cinnamon, refrigerated dough with frosting	Baked Products	2.44 mg	14%
1172	Cookie, butter or sugar, with chocolate icing or filling	Baked Products	2.44 mg	14%
1173	Crackers, crispbread, rye	Baked Products	2.43 mg	14%
1174	Cake, coffeecake, fruit	Baked Products	2.43 mg	14%
1175	Cookies, shortbread, commercially prepared, pecan	Baked Products	2.43 mg	14%
1176	Nuts, brazilnuts, dried, unblanched	Nut and Seed Products	2.43 mg	14%
1177	Nuts, coconut meat, raw	Nut and Seed Products	2.43 mg	14%
1178	Doughnuts, french crullers, glazed	Baked Products	2.42 mg	13%
1179	Rolls, dinner, whole-wheat	Baked Products	2.42 mg	13%
1180	Bacon, meatless	Legumes and Legume Products	2.41 mg	13%
1181	Veggie burgers or soyburgers, unprepared	Legumes and Legume Products	2.41 mg	13%
1182	McDONALD'S, QUARTER POUNDER	Fast Foods	2.41 mg	13%
1183	School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Cheese Pizza 50/50 Cheese, frozen	Fast Foods	2.40 mg	13%
1184	Peas, edible-podded, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.40 mg	13%
1185	Peas, edible-podded, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.40 mg	13%
1186	Nuts, formulated, wheat-based, unflavored, with salt added	Nut and Seed Products	2.40 mg	13%
1187	Dock, raw	Vegetables and Vegetable Products	2.40 mg	13%
1188	Snacks, potato chips, fat-free, made with olestra	Snacks	2.40 mg	13%
1189	Snacks, granola bars, hard, peanut butter	Snacks	2.40 mg	13%
1190	Fireweed, leaves, raw	Vegetables and Vegetable Products	2.40 mg	13%
1191	Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.40 mg	13%
1192	Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.40 mg	13%
1193	Archway Home Style Cookies, Oatmeal Raisin	Baked Products	2.40 mg	13%
1194	Muffins, plain, prepared from recipe, made with low fat (2%) milk	Baked Products	2.39 mg	13%
1195	Lima beans, large, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.39 mg	13%
1196	Lima beans, large, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.39 mg	13%
1197	Crackers, standard snack-type, sandwich, with cheese filling	Baked Products	2.39 mg	13%
1198	Nuts, chestnuts, european, dried, peeled	Nut and Seed Products	2.39 mg	13%
1199	Nuts, chestnuts, european, dried, unpeeled	Nut and Seed Products	2.38 mg	13%
1200	Corn flour, whole-grain, yellow	Cereal Grains and Pasta	2.38 mg	13%

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Vegetarian foods high in Iron (USDA SR Legacy)

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