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 1201–1250 of 4,377 foods

#	Food	Category	Per 100 g	% DV
1201	Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate	Baby Foods	2.38 mg	13%
1202	Potato soup, instant, dry mix	Soups, Sauces, and Gravies	2.38 mg	13%
1203	Corn flour, whole-grain, white	Cereal Grains and Pasta	2.38 mg	13%
1204	Doughnuts, yeast-leavened, glazed, enriched (includes honey buns)	Baked Products	2.38 mg	13%
1205	Soy sauce made from soy (tamari)	Legumes and Legume Products	2.38 mg	13%
1206	Cookies, oatmeal, refrigerated dough, baked	Baked Products	2.38 mg	13%
1207	Cookies, vanilla wafers, lower fat	Baked Products	2.38 mg	13%
1208	Fast foods, burrito, with beans and cheese	Fast Foods	2.37 mg	13%
1209	TACO BELL, Bean Burrito	Fast Foods	2.37 mg	13%
1210	Macaroni or noodles with cheese, microwaveable, unprepared	Meals, Entrees, and Side Dishes	2.36 mg	13%
1211	Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted	Baby Foods	2.36 mg	13%
1212	Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted	Baby Foods	2.36 mg	13%
1213	Beans, navy, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.36 mg	13%
1214	Beans, navy, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.36 mg	13%
1215	Fast foods, cheeseburger; double, regular patty; with condiments	Fast Foods	2.35 mg	13%
1216	Candies, milk chocolate	Sweets	2.35 mg	13%
1217	DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked	Fast Foods	2.35 mg	13%
1218	McDONALD'S, Cheeseburger	Fast Foods	2.35 mg	13%
1219	Fast foods, cheeseburger, double, regular patty and bun, with condiments	Fast Foods	2.35 mg	13%
1220	Cowpeas (blackeyes), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	2.35 mg	13%
1221	Pillsbury Grands, Buttermilk Biscuits, refrigerated dough	Baked Products	2.34 mg	13%
1222	LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust	Fast Foods	2.34 mg	13%
1223	DOMINO'S 14" Cheese Pizza, Classic Hand-Tossed Crust	Fast Foods	2.34 mg	13%
1224	Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip	Snacks	2.33 mg	13%
1225	BURGER KING, Double Cheeseburger	Fast Foods	2.33 mg	13%
1226	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted	Baby Foods	2.33 mg	13%
1227	Snacks, tortilla chips, unsalted, white corn	Snacks	2.32 mg	13%
1228	Amaranth leaves, raw	Vegetables and Vegetable Products	2.32 mg	13%
1229	Drumstick leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.32 mg	13%
1230	Drumstick leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.32 mg	13%
1231	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted	Baby Foods	2.32 mg	13%
1232	DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust	Fast Foods	2.32 mg	13%
1233	Archway Home Style Cookies, Raspberry Filled	Baked Products	2.32 mg	13%
1234	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA	Baby Foods	2.32 mg	13%
1235	Archway Home Style Cookies, Strawberry Filled	Baked Products	2.32 mg	13%
1236	LITTLE CAESARS 14" Cheese Pizza, Large Deep Dish Crust	Fast Foods	2.31 mg	13%
1237	Waffles, plain, prepared from recipe	Baked Products	2.31 mg	13%
1238	Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise	Fast Foods	2.30 mg	13%
1239	Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted	Baby Foods	2.30 mg	13%
1240	Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted	Baby Foods	2.30 mg	13%
1241	McDONALD'S, Egg McMUFFIN	Fast Foods	2.30 mg	13%
1242	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate	Baby Foods	2.30 mg	13%
1243	Beans, pink, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.30 mg	13%
1244	Bread, reduced-calorie, oatmeal	Baked Products	2.30 mg	13%
1245	Cookies, oatmeal, with raisins	Baked Products	2.30 mg	13%
1246	Beans, pink, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.30 mg	13%
1247	WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single	Fast Foods	2.30 mg	13%
1248	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	Dairy and Egg Products	2.30 mg	13%
1249	Spinach, canned, regular pack, drained solids	Vegetables and Vegetable Products	2.30 mg	13%
1250	Chrysanthemum leaves, raw	Vegetables and Vegetable Products	2.30 mg	13%

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Vegetarian foods high in Iron (USDA SR Legacy)

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