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 2151–2200 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
2151	Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned)	Baked Products	2.53 mg	14%	CNF
2152	Cookie, marshmallow (includes pies), chocolate-coated	Baked Products	2.53 mg	14%	CNF
2153	Nuts, pecans, dried	Nuts and Seeds	2.53 mg	14%	CNF
2154	PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust	Fast Foods	2.52 mg	14%	USDA_SR
2155	Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour	Baked Products	2.52 mg	14%	USDA_SR
2156	Fast foods, breakfast, english muffin with butter	Fast Foods	2.52 mg	14%	CNF
2157	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.51 mg	14%	USDA_SR
2158	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.51 mg	14%	USDA_SR
2159	Burrito, bean and cheese, frozen	Meals, Entrees, and Side Dishes	2.51 mg	14%	USDA_SR
2160	POPEYES, biscuit	Fast Foods	2.51 mg	14%	USDA_SR
2161	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nut and Seed Products	2.51 mg	14%	USDA_SR
2162	Bread, spelt, commercial	Baked Products	2.51 mg	14%	CNF
2163	Burrito, bean and cheese, frozen	Mixed Dishes	2.51 mg	14%	CNF
2164	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	2.51 mg	14%	CNF
2165	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	2.51 mg	14%	CNF
2166	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nuts and Seeds	2.51 mg	14%	CNF
2167	Taco shells, baked, without added salt	Baked Products	2.50 mg	14%	USDA_SR
2168	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Baked Products	2.50 mg	14%	USDA_SR
2169	Cookies, chocolate chip, refrigerated dough, baked	Baked Products	2.50 mg	14%	USDA_SR
2170	Bread, cornbread, prepared from recipe, made with low fat (2%) milk	Baked Products	2.50 mg	14%	USDA_SR
2171	Bread, cornbread, dry mix, enriched (includes corn muffin mix)	Baked Products	2.50 mg	14%	USDA_SR
2172	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Breakfast Cereals	2.50 mg	14%	USDA_SR
2173	Soybeans, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.50 mg	14%	USDA_SR
2174	Cabbage, kimchi	Vegetables and Vegetable Products	2.50 mg	14%	USDA_SR
2175	BURGER KING, Cheeseburger	Fast Foods	2.50 mg	14%	USDA_SR
2176	School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Cheese Pizza, frozen	Fast Foods	2.50 mg	14%	USDA_SR
2177	Barley, pearled, raw	Cereal Grains and Pasta	2.50 mg	14%	USDA_SR
2178	Persimmons, native, raw	Fruits and Fruit Juices	2.50 mg	14%	USDA_SR
2179	Soybeans, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.50 mg	14%	USDA_SR
2180	Bread, multi-grain (includes whole-grain)	Baked Products	2.50 mg	14%	USDA_SR
2181	Candies, HERSHEY'S GOLDEN ALMOND SOLITAIRES	Sweets	2.50 mg	14%	USDA_SR
2182	Snacks, granola bars, hard, almond	Snacks	2.50 mg	14%	USDA_SR
2183	Soybeans, green (edamame), boiled, drained, with salt	Vegetables and Vegetable Products	2.50 mg	14%	CNF
2184	Cookie, chocolate chip, refrigerated dough, baked	Baked Products	2.50 mg	14%	CNF
2185	Cereal, ready to eat, Hole n' Oats, Honey Nut, Barbara's Bakery	Breakfast cereals	2.50 mg	14%	CNF
2186	Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	Breakfast cereals	2.50 mg	14%	CNF
2187	Grains, barley, pearled, dry	Cereals, Grains and Pasta	2.50 mg	14%	CNF
2188	Candies, Golden Almond Solitaires, chocolate with almonds	Sweets	2.50 mg	14%	CNF
2189	Taco shell, baked, unsalted	Baked Products	2.50 mg	14%	CNF
2190	Bread, cornbread, homemade, made with 2% milk	Baked Products	2.50 mg	14%	CNF
2191	Bread, cornbread (also corn muffin mix), dry mix, unprepared	Baked Products	2.50 mg	14%	CNF
2192	Soybeans, green (edamame), boiled, drained	Vegetables and Vegetable Products	2.50 mg	14%	CNF
2193	Persimmon, native, raw	Fruits and fruit juices	2.50 mg	14%	CNF
2194	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	2.50 mg	14%	CNF
2195	Soup, mushroom, dehydrated	Soups, Sauces and Gravies	2.50 mg	14%	CNF
2196	Corn fritter	Baked Products	2.50 mg	14%	CNF
2197	Cookies, chocolate, made with rice cereal	Baked Products	2.49 mg	14%	USDA_SR
2198	DOMINO'S 14" Cheese Pizza, Ultimate Deep Dish Crust	Fast Foods	2.49 mg	14%	USDA_SR
2199	Miso	Legumes and Legume Products	2.49 mg	14%	USDA_SR
2200	Bread, cheese	Baked Products	2.49 mg	14%	USDA_SR

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Vegetarian foods high in Iron

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