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 2401–2450 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
2401	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	2.30 mg	13%	CNF
2402	Chrysanthemum leaves, raw	Vegetables and Vegetable Products	2.30 mg	13%	CNF
2403	Beans, pink, boiled, salted	Legumes and Legume Products	2.30 mg	13%	CNF
2404	Beans, pink, boiled	Legumes and Legume Products	2.30 mg	13%	CNF
2405	Spinach, canned, drained solids	Vegetables and Vegetable Products	2.30 mg	13%	CNF
2406	Cookies, raisin, soft-type	Baked Products	2.29 mg	13%	USDA_SR
2407	Nuts, chestnuts, chinese, dried	Nut and Seed Products	2.29 mg	13%	USDA_SR
2408	Chrysanthemum, garland, raw	Vegetables and Vegetable Products	2.29 mg	13%	USDA_SR
2409	Candies, milk chocolate coated coffee beans	Sweets	2.29 mg	13%	USDA_SR
2410	Corn, white, steamed (Navajo)	American Indian/Alaska Native Foods	2.29 mg	13%	USDA_SR
2411	Candies, milk chocolate coated coffee beans	Sweets	2.29 mg	13%	CNF
2412	Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables	Fast Foods	2.29 mg	13%	CNF
2413	Fast foods, mexican, burrito with beans, cheese and chili peppers	Fast Foods	2.29 mg	13%	CNF
2414	Cookie, raisin, soft-type	Baked Products	2.29 mg	13%	CNF
2415	Nuts, Chinese chestnuts, dried	Nuts and Seeds	2.29 mg	13%	CNF
2416	Chrysanthemum, garland, raw	Vegetables and Vegetable Products	2.29 mg	13%	CNF
2417	Cookies, oatmeal, soft, with raisins	Baked Products	2.28 mg	13%	USDA_FF
2418	Beverages, malted drink mix, chocolate, powder	Beverages	2.28 mg	13%	USDA_SR
2419	Snacks, popcorn, microwave, low fat	Snacks	2.28 mg	13%	USDA_SR
2420	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	2.28 mg	13%	USDA_SR
2421	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	2.28 mg	13%	USDA_SR
2422	Nuts, coconut cream, raw (liquid expressed from grated meat)	Nut and Seed Products	2.28 mg	13%	USDA_SR
2423	Popcorn, microwave, low fat and sodium	Snacks	2.28 mg	13%	USDA_SR
2424	Snacks, popcorn, microwave, low fat and sodium	Snacks	2.28 mg	13%	CNF
2425	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.28 mg	13%	CNF
2426	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.28 mg	13%	CNF
2427	Malted milk, chocolate flavour, powder	Beverages	2.28 mg	13%	CNF
2428	Nuts, coconut cream (liquid from grated meat), raw	Nuts and Seeds	2.28 mg	13%	CNF
2429	Doughnuts, cake-type, chocolate, sugared or glazed	Baked Products	2.27 mg	13%	USDA_SR
2430	Pillsbury, Crusty French Loaf, refrigerated dough	Baked Products	2.27 mg	13%	USDA_SR
2431	Muffins, blueberry, prepared from recipe, made with low fat (2%) milk	Baked Products	2.27 mg	13%	USDA_SR
2432	Pizza, cheese topping, regular crust, frozen, cooked	Fast Foods	2.27 mg	13%	USDA_SR
2433	Snacks, potato sticks	Snacks	2.27 mg	13%	USDA_SR
2434	Edamame, frozen, prepared	Vegetables and Vegetable Products	2.27 mg	13%	USDA_SR
2435	Elk, free range, roast, eye of round, raw (Shoshone Bannock)	American Indian/Alaska Native Foods	2.27 mg	13%	USDA_SR
2436	Soybeans, green (edamame), frozen, prepared	Vegetables and Vegetable Products	2.27 mg	13%	CNF
2437	Fast foods, pizza, cheese, regular crust, frozen, cooked	Fast Foods	2.27 mg	13%	CNF
2438	Snacks, potato sticks	Snacks	2.27 mg	13%	CNF
2439	Muffin, blueberry, homemade, with 2% milk	Baked Products	2.27 mg	13%	CNF
2440	Tomatoes, crushed, canned	Vegetables and Vegetable Products	2.27 mg	13%	USDA_FF
2441	Beverages, tea, instant, decaffeinated, unsweetened	Beverages	2.26 mg	13%	USDA_SR
2442	Archway Home Style Cookies, Date Filled Oatmeal	Baked Products	2.26 mg	13%	USDA_SR
2443	Beverages, tea, instant, unsweetened, powder	Beverages	2.26 mg	13%	USDA_SR
2444	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	2.26 mg	13%	USDA_SR
2445	Chard, swiss, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.26 mg	13%	USDA_SR
2446	Peaches, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	2.26 mg	13%	USDA_SR
2447	Chard, swiss, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.26 mg	13%	USDA_SR
2448	Amaranth leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	2.26 mg	13%	USDA_SR
2449	Amaranth leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	2.26 mg	13%	USDA_SR
2450	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked Products	2.26 mg	13%	USDA_SR

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Vegetarian foods high in Iron

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