Vegetarian foods high in Iron

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 2051–2100 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
2051	Muffins, corn, prepared from recipe, made with low fat (2%) milk	Baked Products	2.61 mg	14%	USDA_SR
2052	Nuts, mixed nuts, oil roasted, with peanuts, without salt added	Nut and Seed Products	2.61 mg	14%	USDA_SR
2053	Nuts, mixed nuts, oil roasted, with peanuts, lightly salted	Nut and Seed Products	2.61 mg	14%	USDA_SR
2054	Nuts, mixed nuts, oil roasted, with peanuts, with salt added	Nut and Seed Products	2.61 mg	14%	USDA_SR
2055	Corn, dried, yellow (Northern Plains Indians)	American Indian/Alaska Native Foods	2.61 mg	14%	USDA_SR
2056	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	2.61 mg	14%	CNF
2057	Corn, dried, yellow	Vegetables and Vegetable Products	2.61 mg	14%	CNF
2058	Muffin, corn, homemade, with 2% milk	Baked Products	2.61 mg	14%	CNF
2059	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	2.61 mg	14%	CNF
2060	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	2.61 mg	14%	CNF
2061	Pie crust, standard-type, frozen, ready-to-bake, enriched	Baked Products	2.60 mg	14%	USDA_SR
2062	Cookies, peanut butter sandwich, regular	Baked Products	2.60 mg	14%	USDA_SR
2063	Pillsbury, Buttermilk Biscuits, Artificial Flavor, refrigerated dough	Baked Products	2.60 mg	14%	USDA_SR
2064	Puff pastry, frozen, ready-to-bake, baked	Baked Products	2.60 mg	14%	USDA_SR
2065	Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted	Baby Foods	2.60 mg	14%	USDA_SR
2066	Soup, cream of vegetable, dry, powder	Soups, Sauces, and Gravies	2.60 mg	14%	USDA_SR
2067	Nuts, formulated, wheat-based, all flavors except macadamia, without salt	Nut and Seed Products	2.60 mg	14%	USDA_SR
2068	Willow, young leaves, chopped (Alaska Native)	American Indian/Alaska Native Foods	2.60 mg	14%	USDA_SR
2069	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Baked Products	2.60 mg	14%	USDA_SR
2070	Cereal, ready to eat, Oaty Bites, Nature's Path	Breakfast cereals	2.60 mg	14%	CNF
2071	Pie crust, cookie-type, graham cracker, ready-to-serve	Baked Products	2.60 mg	14%	CNF
2072	Cereal, ready to eat, Muesli: supreme, Jordans	Breakfast cereals	2.60 mg	14%	CNF
2073	Pie crust, standard type, frozen, ready-to-bake	Baked Products	2.60 mg	14%	CNF
2074	Puff pastry, frozen, ready-to-bake, baked	Baked Products	2.60 mg	14%	CNF
2075	Cookie, peanut butter sandwich	Baked Products	2.60 mg	14%	CNF
2076	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	2.60 mg	14%	CNF
2077	Soup, cream, vegetable, dehydrated	Soups, Sauces and Gravies	2.60 mg	14%	CNF
2078	Fast foods, egg, scrambled	Fast Foods	2.59 mg	14%	USDA_SR
2079	Crackers, multigrain	Baked Products	2.59 mg	14%	USDA_SR
2080	Triticale flour, whole-grain	Cereal Grains and Pasta	2.59 mg	14%	USDA_SR
2081	Raisins, seeded	Fruits and Fruit Juices	2.59 mg	14%	USDA_SR
2082	Soup, split pea, ready-to-serve	Soups, Sauces and Gravies	2.59 mg	14%	CNF
2083	Cracker, multigrain	Baked Products	2.59 mg	14%	CNF
2084	Fast foods, egg, scrambled	Fast Foods	2.59 mg	14%	CNF
2085	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	2.59 mg	14%	CNF
2086	Raisin, seeded	Fruits and fruit juices	2.59 mg	14%	CNF
2087	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Breakfast Cereals	2.58 mg	14%	USDA_SR
2088	Cookies, oatmeal, commercially prepared, regular	Baked Products	2.58 mg	14%	USDA_SR
2089	Sweet potato, flour	Vegetables and Vegetable Products	2.58 mg	14%	CNF
2090	Cookie, oatmeal (with or without raisins), commercial	Baked Products	2.58 mg	14%	CNF
2091	Pie crust, standard-type, prepared from recipe, unbaked	Baked Products	2.57 mg	14%	USDA_SR
2092	Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked	Baked Products	2.57 mg	14%	USDA_SR
2093	Nuts, walnuts, dry roasted, with salt added	Nut and Seed Products	2.57 mg	14%	USDA_SR
2094	Nuts, mixed nuts, oil roasted, without peanuts, without salt added	Nut and Seed Products	2.57 mg	14%	USDA_SR
2095	Beet greens, raw	Vegetables and Vegetable Products	2.57 mg	14%	USDA_SR
2096	Fast foods, cheeseburger; single, large patty; plain	Fast Foods	2.57 mg	14%	USDA_SR
2097	Triticale	Cereal Grains and Pasta	2.57 mg	14%	USDA_SR
2098	Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow	Snacks	2.57 mg	14%	USDA_SR
2099	Nuts, mixed nuts, oil roasted, without peanuts, with salt added	Nut and Seed Products	2.57 mg	14%	USDA_SR
2100	Arrowhead, raw	Vegetables and Vegetable Products	2.57 mg	14%	USDA_SR

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Vegetarian foods high in Iron

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