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 2651–2700 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
2651	Macaroni and cheese, box mix with cheese sauce, unprepared	Meals, Entrees, and Side Dishes	2.07 mg	12%	USDA_SR
2652	Macaroni and cheese, box mix with cheese sauce, unprepared	Mixed Dishes	2.07 mg	12%	CNF
2653	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments and vegetables	Fast Foods	2.07 mg	12%	CNF
2654	Cookie, chocolate chip, dry mix, unprepared	Baked Products	2.07 mg	12%	CNF
2655	Cake, fruitcake, commercial	Baked Products	2.07 mg	12%	CNF
2656	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Breakfast Cereals	2.06 mg	11%	USDA_SR
2657	Fast foods, bagel, with breakfast steak, egg, cheese, and condiments	Fast Foods	2.06 mg	11%	USDA_SR
2658	Cake, pound, commercially prepared, fat-free	Baked Products	2.06 mg	11%	USDA_SR
2659	Popcorn, microwave, regular (butter) flavor, made with palm oil	Snacks	2.06 mg	11%	USDA_SR
2660	Bread, wheat, sprouted, toasted	Baked Products	2.06 mg	11%	USDA_SR
2661	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Sweets	2.06 mg	11%	USDA_SR
2662	Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments	Fast Foods	2.06 mg	11%	CNF
2663	Cake, pound, commercial, fat free	Baked Products	2.06 mg	11%	CNF
2664	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables	Fast Foods	2.06 mg	11%	CNF
2665	Biscuits, plain or buttermilk, dry mix, prepared	Baked Products	2.05 mg	11%	USDA_SR
2666	Teff, cooked	Cereal Grains and Pasta	2.05 mg	11%	USDA_SR
2667	Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise	Mixed Dishes	2.05 mg	11%	CNF
2668	Biscuit, plain/buttermilk, dry mix, prepared	Baked Products	2.05 mg	11%	CNF
2669	Grains, teff, cooked	Cereals, Grains and Pasta	2.05 mg	11%	CNF
2670	Fast foods, entree, chili con carne	Fast Foods	2.05 mg	11%	CNF
2671	Tofu, extra firm, prepared with nigari	Legumes and Legume Products	2.04 mg	11%	USDA_SR
2672	PIZZA HUT 14" Cheese Pizza, Stuffed Crust	Fast Foods	2.04 mg	11%	USDA_SR
2673	Fast Food, Pizza Chain, 14" pizza, cheese topping, stuffed crust	Fast Foods	2.04 mg	11%	USDA_SR
2674	Balsam-pear (bitter gourd), leafy tips, raw	Vegetables and Vegetable Products	2.04 mg	11%	USDA_SR
2675	Fast foods, sandwiches and burgers, egg and cheese sandwich	Fast Foods	2.04 mg	11%	CNF
2676	Balsam-pear (bitter gourd, bitter melon), leafy tips, raw	Vegetables and Vegetable Products	2.04 mg	11%	CNF
2677	Sorghum grain, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	2.04 mg	11%	USDA_FF
2678	Figs, dried, uncooked	Fruits and Fruit Juices	2.03 mg	11%	USDA_FF
2679	Figs, dried, uncooked	Fruits and Fruit Juices	2.03 mg	11%	USDA_FF
2680	Croissants, butter	Baked Products	2.03 mg	11%	USDA_SR
2681	Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery	Baked Products	2.03 mg	11%	USDA_SR
2682	Figs, dried, uncooked	Fruits and Fruit Juices	2.03 mg	11%	USDA_SR
2683	Pillsbury, Chocolate Chip Cookies, refrigerated dough	Baked Products	2.03 mg	11%	USDA_SR
2684	Snacks, granola bar, chewy, reduced sugar, all flavors	Snacks	2.03 mg	11%	USDA_SR
2685	Granola bar, chewy, low fat	Baked Products	2.03 mg	11%	CNF
2686	Croissant, butter, commercial	Baked Products	2.03 mg	11%	CNF
2687	Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	2.03 mg	11%	CNF
2688	Fig, dried, uncooked	Fruits and fruit juices	2.03 mg	11%	CNF
2689	Cream puff shell, prepared from recipe	Baked Products	2.02 mg	11%	USDA_SR
2690	Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato	Fast Foods	2.02 mg	11%	USDA_SR
2691	SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato	Fast Foods	2.02 mg	11%	USDA_SR
2692	Snacks, tortilla chips, taco-flavor	Snacks	2.02 mg	11%	USDA_SR
2693	Butter tart, with raisins, homemade	Baked Products	2.02 mg	11%	CNF
2694	Snacks, tortilla chips, taco	Snacks	2.02 mg	11%	CNF
2695	Cream puff, homemade, shell only, includes eclair	Baked Products	2.02 mg	11%	CNF
2696	Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker	Breakfast cereals	2.02 mg	11%	CNF
2697	Chili, no beans, canned entree	Meals, Entrees, and Side Dishes	2.01 mg	11%	USDA_SR
2698	Potatoes, scalloped, dry mix, unprepared	Vegetables and Vegetable Products	2.01 mg	11%	USDA_SR
2699	Granola bar, chewy, fruit flavour, yogourt coated	Baked Products	2.01 mg	11%	CNF
2700	Chili without beans, canned	Mixed Dishes	2.01 mg	11%	CNF

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Vegetarian foods high in Iron

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