Vegetarian foods high in Iron (Canadian (CNF))

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 3,595 foods

#	Food	Category	Per 100 g	% DV
2651	Cheese, processed product, cheddar, slices, low sodium	Dairy and Egg Products	0.39 mg	2%
2652	Jam type spread, Double Fruit, apricot	Sweets	0.39 mg	2%
2653	Juice, tomato, canned, no salt added	Vegetables and Vegetable Products	0.39 mg	2%
2654	Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved	Vegetables and Vegetable Products	0.39 mg	2%
2655	Grains, rice, white, steamed, Chinese restaurant	Cereals, Grains and Pasta	0.39 mg	2%
2656	Salad, garden, with Italian dressing, homemade	Mixed Dishes	0.39 mg	2%
2657	Waxgourd (Chinese perserving melon), boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%
2658	Sauce, peanut (made from coconut, water, sugar, peanuts)	Soups, Sauces and Gravies	0.38 mg	2%
2659	Cheese, cream	Dairy and Egg Products	0.38 mg	2%
2660	Cheese, ricotta, with whole milk	Dairy and Egg Products	0.38 mg	2%
2661	Soup, minestrone, canned, condensed, water added	Soups, Sauces and Gravies	0.38 mg	2%
2662	Apricot nectar, canned	Fruits and fruit juices	0.38 mg	2%
2663	Pineapple, canned heavy syrup pack, solids and liquid	Fruits and fruit juices	0.38 mg	2%
2664	Pineapple, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.38 mg	2%
2665	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained	Vegetables and Vegetable Products	0.38 mg	2%
2666	Cabbage, savoy, boiled, drained	Vegetables and Vegetable Products	0.38 mg	2%
2667	Waxgourd (Chinese perserving melon), boiled, drained	Vegetables and Vegetable Products	0.38 mg	2%
2668	Corn, sweet, canned, cream style	Vegetables and Vegetable Products	0.38 mg	2%
2669	Potato, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.38 mg	2%
2670	Alcohol, table wine, rosé (11.5% alcohol by volume)	Beverages	0.38 mg	2%
2671	Cake, Boston cream pie, commercial	Baked Products	0.38 mg	2%
2672	Grains, couscous, cooked	Cereals, Grains and Pasta	0.38 mg	2%
2673	Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared	Sweets	0.38 mg	2%
2674	Dessert, flan, caramel custard, homemade	Sweets	0.38 mg	2%
2675	Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%
2676	Cabbage, savoy, boiled, drained, with salt	Vegetables and Vegetable Products	0.38 mg	2%
2677	Corn, sweet, canned, cream style, unsalted	Vegetables and Vegetable Products	0.38 mg	2%
2678	Soup, pea, green or split, dehydrated, water added	Soups, Sauces and Gravies	0.37 mg	2%
2679	Peach, frozen sliced, sweetened	Fruits and fruit juices	0.37 mg	2%
2680	Fig, raw	Fruits and fruit juices	0.37 mg	2%
2681	Tangerine (mandarin), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.37 mg	2%
2682	Squash, summer, crookneck, boiled, drained	Vegetables and Vegetable Products	0.37 mg	2%
2683	Squash, summer, zucchini, raw	Vegetables and Vegetable Products	0.37 mg	2%
2684	Squash, summer, zucchini, boiled, drained	Vegetables and Vegetable Products	0.37 mg	2%
2685	Alcohol, table wine, all (11.5% alcohol by volume)	Beverages	0.37 mg	2%
2686	Sweets, syrups, corn, dark	Sweets	0.37 mg	2%
2687	Fast foods, dessert, sundae, hot fudge	Fast Foods	0.37 mg	2%
2688	Blueberry, wild, raw	Fruits and fruit juices	0.37 mg	2%
2689	Squash, summer, zucchini, boiled, drained, with salt	Vegetables and Vegetable Products	0.37 mg	2%
2690	Sweets, turbinado	Sweets	0.37 mg	2%
2691	Babyfood, mixed fruit with oatmeal cereal, all stages	Babyfoods	0.37 mg	2%
2692	Gourd, dishcloth (towelgourd), boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%
2693	Squash, summer, all varieties, boiled, drained, with salt	Vegetables and Vegetable Products	0.36 mg	2%
2694	Salad dressing, honey mustard, fat free	Fats and Oils	0.36 mg	2%
2695	Soup, tomato and red pepper, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.36 mg	2%
2696	Babyfood, vegetables, jarred, sweet potato, all stages	Babyfoods	0.36 mg	2%
2697	Cherry, sweet, raw	Fruits and fruit juices	0.36 mg	2%
2698	Cherry, sweet, canned, water pack, solids and liquid	Fruits and fruit juices	0.36 mg	2%
2699	Crabapple, raw	Fruits and fruit juices	0.36 mg	2%
2700	Grapefruit juice, canned, sweetened	Fruits and fruit juices	0.36 mg	2%

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Vegetarian foods high in Iron (Canadian (CNF))

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