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 2301–2350 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
2301	Peas, edible-podded (snow peas), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	2.40 mg	13%	CNF
2302	Fireweed, native, leaves, raw	Vegetables and Vegetable Products	2.40 mg	13%	CNF
2303	Beans, lima, dry, baby, boiled, salted	Legumes and Legume Products	2.40 mg	13%	CNF
2304	Beans, lima, dry, baby, boiled	Legumes and Legume Products	2.40 mg	13%	CNF
2305	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	2.40 mg	13%	CNF
2306	Dock (sorrel), raw	Vegetables and Vegetable Products	2.40 mg	13%	CNF
2307	Peas, edible-podded (snow peas), frozen, boiled, drained	Vegetables and Vegetable Products	2.40 mg	13%	CNF
2308	Cereal, ready to eat, Granola: Blueberry, light, Rogers	Breakfast cereals	2.40 mg	13%	CNF
2309	Crackers, standard snack-type, sandwich, with cheese filling	Baked Products	2.39 mg	13%	USDA_SR
2310	Lima beans, large, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.39 mg	13%	USDA_SR
2311	Lima beans, large, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.39 mg	13%	USDA_SR
2312	Muffins, plain, prepared from recipe, made with low fat (2%) milk	Baked Products	2.39 mg	13%	USDA_SR
2313	Nuts, chestnuts, european, dried, peeled	Nut and Seed Products	2.39 mg	13%	USDA_SR
2314	Muffin, plain, homemade, made with 2% milk	Baked Products	2.39 mg	13%	CNF
2315	Cracker, standard snack-type, sandwich, with cheese filling	Baked Products	2.39 mg	13%	CNF
2316	Beans, lima, dry, large, boiled, salted	Legumes and Legume Products	2.39 mg	13%	CNF
2317	Beans, lima, dry, large, boiled	Legumes and Legume Products	2.39 mg	13%	CNF
2318	Nuts, European chestnuts (sweet), dried, peeled	Nuts and Seeds	2.39 mg	13%	CNF
2319	Cookies, vanilla wafers, lower fat	Baked Products	2.38 mg	13%	USDA_SR
2320	Cookies, oatmeal, refrigerated dough, baked	Baked Products	2.38 mg	13%	USDA_SR
2321	Soy sauce made from soy (tamari)	Legumes and Legume Products	2.38 mg	13%	USDA_SR
2322	Doughnuts, yeast-leavened, glazed, enriched (includes honey buns)	Baked Products	2.38 mg	13%	USDA_SR
2323	Potato soup, instant, dry mix	Soups, Sauces, and Gravies	2.38 mg	13%	USDA_SR
2324	Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate	Baby Foods	2.38 mg	13%	USDA_SR
2325	Nuts, chestnuts, european, dried, unpeeled	Nut and Seed Products	2.38 mg	13%	USDA_SR
2326	Corn flour, whole-grain, yellow	Cereal Grains and Pasta	2.38 mg	13%	USDA_SR
2327	Corn flour, whole-grain, white	Cereal Grains and Pasta	2.38 mg	13%	USDA_SR
2328	Cookie, oatmeal, refrigerated dough, prepared	Baked Products	2.38 mg	13%	CNF
2329	Soup, potato, instant, dehydrated, unprepared	Soups, Sauces and Gravies	2.38 mg	13%	CNF
2330	Grains, corn flour, yellow, whole-grain	Cereals, Grains and Pasta	2.38 mg	13%	CNF
2331	Doughnut (donut), yeast-leavened (honey bun), glazed	Baked Products	2.38 mg	13%	CNF
2332	Cookie, vanilla wafer, 12 to 17% fat	Baked Products	2.38 mg	13%	CNF
2333	Soy sauce (made from soy), tamari	Legumes and Legume Products	2.38 mg	13%	CNF
2334	Nuts, European chestnuts (sweet), dried, unpeeled	Nuts and Seeds	2.38 mg	13%	CNF
2335	Nuts, pecans, halves, raw	Nut and Seed Products	2.37 mg	13%	USDA_FF
2336	Fast foods, burrito, with beans and cheese	Fast Foods	2.37 mg	13%	USDA_SR
2337	TACO BELL, Bean Burrito	Fast Foods	2.37 mg	13%	USDA_SR
2338	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain	Fast Foods	2.37 mg	13%	CNF
2339	Fast foods, mexican, burrito with beans and cheese	Fast Foods	2.37 mg	13%	CNF
2340	Beans, navy, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.36 mg	13%	USDA_SR
2341	Beans, navy, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.36 mg	13%	USDA_SR
2342	Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted	Baby Foods	2.36 mg	13%	USDA_SR
2343	Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted	Baby Foods	2.36 mg	13%	USDA_SR
2344	Macaroni or noodles with cheese, microwaveable, unprepared	Meals, Entrees, and Side Dishes	2.36 mg	13%	USDA_SR
2345	Fast foods, hot dog, plain	Fast Foods	2.36 mg	13%	CNF
2346	Beans, navy, boiled, salted	Legumes and Legume Products	2.36 mg	13%	CNF
2347	Beans, navy, boiled	Legumes and Legume Products	2.36 mg	13%	CNF
2348	Fast foods, cheeseburger; double, regular patty; with condiments	Fast Foods	2.35 mg	13%	USDA_SR
2349	DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked	Fast Foods	2.35 mg	13%	USDA_SR
2350	McDONALD'S, Cheeseburger	Fast Foods	2.35 mg	13%	USDA_SR

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Vegetarian foods high in Iron

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