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 2051–2100 of 4,377 foods

#	Food	Category	Per 100 g	% DV
2051	Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies	Sweets	1.16 mg	6%
2052	Cake, white, prepared from recipe with coconut frosting	Baked Products	1.16 mg	6%
2053	Snacks, granola bar, QUAKER, DIPPS, all flavors	Snacks	1.16 mg	6%
2054	Yokan, prepared from adzuki beans and sugar	Legumes and Legume Products	1.16 mg	6%
2055	Sauce, ready-to-serve, pepper, TABASCO	Soups, Sauces, and Gravies	1.16 mg	6%
2056	Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed	Baby Foods	1.15 mg	6%
2057	Bananas, dehydrated, or banana powder	Fruits and Fruit Juices	1.15 mg	6%
2058	Restaurant, Mexican, spanish rice	Restaurant Foods	1.15 mg	6%
2059	Pie crust, refrigerated, regular, baked	Baked Products	1.15 mg	6%
2060	Mushrooms, enoki, raw	Vegetables and Vegetable Products	1.15 mg	6%
2061	Eppaw, raw	Vegetables and Vegetable Products	1.15 mg	6%
2062	Snacks, rice cakes, brown rice, buckwheat	Snacks	1.14 mg	6%
2063	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Snacks	1.14 mg	6%
2064	Pickle relish, hamburger	Vegetables and Vegetable Products	1.14 mg	6%
2065	Pasta, fresh-refrigerated, plain, cooked	Cereal Grains and Pasta	1.14 mg	6%
2066	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	1.14 mg	6%
2067	Beverages, chocolate malt powder, prepared with 1% milk, fortified	Beverages	1.14 mg	6%
2068	Chili with beans, microwavable bowls	Meals, Entrees, and Side Dishes	1.13 mg	6%
2069	Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted	Baby Foods	1.13 mg	6%
2070	Beverages, Protein powder whey based	Beverages	1.13 mg	6%
2071	Beans, adzuki, mature seeds, canned, sweetened	Legumes and Legume Products	1.13 mg	6%
2072	Horned melon (Kiwano)	Fruits and Fruit Juices	1.13 mg	6%
2073	Collards, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.13 mg	6%
2074	Candies, WHATCHAMACALLIT Candy Bar	Sweets	1.13 mg	6%
2075	Pasta, homemade, made without egg, cooked	Cereal Grains and Pasta	1.13 mg	6%
2076	Cheese spread, cream cheese base	Dairy and Egg Products	1.13 mg	6%
2077	Collards, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.13 mg	6%
2078	Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.12 mg	6%
2079	Collards, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%
2080	Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%
2081	Mustard greens, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.12 mg	6%
2082	Collards, frozen, chopped, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.12 mg	6%
2083	Mustard greens, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.12 mg	6%
2084	Beverages, citrus fruit juice drink, frozen concentrate, prepared with water	Beverages	1.12 mg	6%
2085	Pie, apple, prepared from recipe	Baked Products	1.12 mg	6%
2086	Pigeon peas (red gram), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	1.11 mg	6%
2087	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Legumes and Legume Products	1.11 mg	6%
2088	Pigeon peas (red gram), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	1.11 mg	6%
2089	Snacks, potato chips, made from dried potatoes, reduced fat	Snacks	1.11 mg	6%
2090	Bread, kneel down (Navajo)	American Indian/Alaska Native Foods	1.11 mg	6%
2091	Candies, MARS SNACKFOOD US, DOVE Milk Chocolate	Sweets	1.11 mg	6%
2092	Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe	Sweets	1.11 mg	6%
2093	Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies	Sweets	1.11 mg	6%
2094	Pasta, fresh-refrigerated, spinach, cooked	Cereal Grains and Pasta	1.11 mg	6%
2095	Soup, tomato, canned, condensed, reduced sodium	Soups, Sauces, and Gravies	1.11 mg	6%
2096	Candies, NESTLE, GOOBERS Chocolate Covered Peanuts	Sweets	1.10 mg	6%
2097	Stew, steamed corn (Navajo)	American Indian/Alaska Native Foods	1.10 mg	6%
2098	Candies, MARS SNACKFOOD US, MARS Almond Bar	Sweets	1.10 mg	6%
2099	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	1.10 mg	6%
2100	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	1.10 mg	6%

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Vegetarian foods high in Iron (USDA SR Legacy)

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