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 1751–1800 of 3,595 foods

#	Food	Category	Per 100 g	% DV
1751	Pie, apple, homemade, 2 crust	Baked Products	1.12 mg	6%
1752	Collards, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%
1753	Egg, chicken, whole, cooked, scrambled or omelet	Dairy and Egg Products	1.11 mg	6%
1754	Peas, pigeon (red gram), boiled	Legumes and Legume Products	1.11 mg	6%
1755	Peas, pigeon (red gram), boiled, salted	Legumes and Legume Products	1.11 mg	6%
1756	Snacks, potato chips, dried potatoes, light	Snacks	1.11 mg	6%
1757	Candies, M&M's, plain chocolate candies	Sweets	1.11 mg	6%
1758	Candies, fudge, chocolate marshmallow with nuts, homemade	Sweets	1.11 mg	6%
1759	Pasta, fresh-refrigerated, spinach, cooked	Cereals, Grains and Pasta	1.11 mg	6%
1760	Stir fry with tofu	Mixed Dishes	1.11 mg	6%
1761	Leeks (bulb and lower-leaf portion), boiled, drained, with salt	Vegetables and Vegetable Products	1.10 mg	6%
1762	Dessert, frozen, ice cream cookie sandwich	Sweets	1.10 mg	6%
1763	Cowpeas (black-eyed peas), immature seeds, raw	Vegetables and Vegetable Products	1.10 mg	6%
1764	Turnip greens, raw	Vegetables and Vegetable Products	1.10 mg	6%
1765	Leeks (bulb and lower-leaf portion), boiled, drained	Vegetables and Vegetable Products	1.10 mg	6%
1766	Cake, cherry fudge with chocolate icing (frosting)	Baked Products	1.10 mg	6%
1767	Croissant, apple, commercial	Baked Products	1.10 mg	6%
1768	Candies, goobers, chocolate covered peanuts	Sweets	1.10 mg	6%
1769	Candies, bars, Mars almond	Sweets	1.10 mg	6%
1770	Grains, cornmeal (yellow), degermed	Cereals, Grains and Pasta	1.10 mg	6%
1771	Cowpeas, leafy tips, boiled, drained	Vegetables and Vegetable Products	1.09 mg	6%
1772	Peas and carrots, frozen, unprepared	Vegetables and Vegetable Products	1.09 mg	6%
1773	Potato, mashed, dehydrated, granules without milk, unprepared	Vegetables and Vegetable Products	1.09 mg	6%
1774	Winged beans (goa bean), green, boiled, drained	Vegetables and Vegetable Products	1.09 mg	6%
1775	Mushroom, enoki, raw	Vegetables and Vegetable Products	1.09 mg	6%
1776	Bread stuffing, dry mix, prepared	Baked Products	1.09 mg	6%
1777	Pasta, egg noodles, spinach, enriched, cooked	Cereals, Grains and Pasta	1.09 mg	6%
1778	Butter, light, salted	Dairy and Egg Products	1.09 mg	6%
1779	Butter, light, unsalted	Dairy and Egg Products	1.09 mg	6%
1780	Cowpeas, leafy tips, boiled, drained, with salt	Vegetables and Vegetable Products	1.09 mg	6%
1781	Winged beans (goa bean), green, boiled, drained, with salt	Vegetables and Vegetable Products	1.09 mg	6%
1782	Peas, green, canned, drained solids, rinsed	Vegetables and Vegetable Products	1.09 mg	6%
1783	Potato, flesh and skin, baked, with salt	Vegetables and Vegetable Products	1.08 mg	6%
1784	Potato, flesh and skin, baked	Vegetables and Vegetable Products	1.08 mg	6%
1785	Beans, french, mature seeds, boiled	Legumes and Legume Products	1.08 mg	6%
1786	Beans, french, mature seeds, boiled, salted	Legumes and Legume Products	1.08 mg	6%
1787	Pie, chocolate mousse, prepared from mix, no-bake type	Baked Products	1.08 mg	6%
1788	Grains, couscous, dry	Cereals, Grains and Pasta	1.08 mg	6%
1789	Salad dressing, caesar dressing, regular	Fats and Oils	1.08 mg	6%
1790	Collards, frozen, unprepared	Vegetables and Vegetable Products	1.07 mg	6%
1791	Cake, yellow, commercial, with vanilla (white) icing (frosting)	Baked Products	1.07 mg	6%
1792	Potato, Russet, flesh and skin, baked	Vegetables and Vegetable Products	1.07 mg	6%
1793	Chickpeas (garbanzo beans, bengal gram), canned, drained solids	Legumes and Legume Products	1.07 mg	6%
1794	Egg, chicken, omelet, with cheese	Dairy and Egg Products	1.06 mg	6%
1795	Pumpkin pie mix, canned	Vegetables and Vegetable Products	1.06 mg	6%
1796	Tomato, red, ripe, stewed (scalloped with breadcrumbs)	Vegetables and Vegetable Products	1.06 mg	6%
1797	Beans, snap (Italian, green or yellow), canned, drained solids	Vegetables and Vegetable Products	1.06 mg	6%
1798	Doughnut (donut), cake-type, plain, sugared or glazed	Baked Products	1.06 mg	6%
1799	Candies, bars, Krackel	Sweets	1.06 mg	6%
1800	Pasta, macaroni (elbow), whole wheat, cooked	Cereals, Grains and Pasta	1.06 mg	6%

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Vegetarian foods high in Iron (Canadian (CNF))

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