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

Selling a product with iron? Generate a print-ready nutrition label from your recipe.

Showing 2701–2750 of 3,595 foods

#	Food	Category	Per 100 g	% DV
2701	Passion fruit juice, yellow, raw	Fruits and fruit juices	0.36 mg	2%
2702	Cherry, sweet, canned, light syrup pack	Fruits and fruit juices	0.36 mg	2%
2703	Grape, red or green (European type, such as Thompson seedless), adherent skin, raw	Fruits and fruit juices	0.36 mg	2%
2704	Grape juice, frozen concentrate, sugar and vitamin C added, undiluted	Fruits and fruit juices	0.36 mg	2%
2705	Peach, canned halves or slices, light syrup pack, solids and liquid	Fruits and fruit juices	0.36 mg	2%
2706	Corn, sweet, canned, brine pack, solids and liquid	Vegetables and Vegetable Products	0.36 mg	2%
2707	Gourd, dishcloth (towelgourd), raw	Vegetables and Vegetable Products	0.36 mg	2%
2708	Gourd, dishcloth (towelgourd), boiled, drained	Vegetables and Vegetable Products	0.36 mg	2%
2709	Drumstick (horseradish-tree), pods, raw	Vegetables and Vegetable Products	0.36 mg	2%
2710	Squash, summer, all varieties, boiled, drained	Vegetables and Vegetable Products	0.36 mg	2%
2711	Beets, harvard, canned, solids and liquid	Vegetables and Vegetable Products	0.36 mg	2%
2712	Coffee, instant, with sugar, French flavour, powder	Beverages	0.36 mg	2%
2713	Dessert, pudding, vanilla, ready-to-eat, fat free	Sweets	0.36 mg	2%
2714	Mango, nectar, canned	Fruits and fruit juices	0.36 mg	2%
2715	Corn, sweet, canned, brine pack, solids and liquid, unsalted	Vegetables and Vegetable Products	0.36 mg	2%
2716	Cheese sauce, homemade	Dairy and Egg Products	0.35 mg	2%
2717	Cherry, sweet, canned, heavy syrup pack	Fruits and fruit juices	0.35 mg	2%
2718	Cherry, sweet, canned, extra heavy syrup pack	Fruits and fruit juices	0.35 mg	2%
2719	Cherry, sweet, frozen, sweetened	Fruits and fruit juices	0.35 mg	2%
2720	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	0.35 mg	2%
2721	Potato, flesh, baked	Vegetables and Vegetable Products	0.35 mg	2%
2722	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.35 mg	2%
2723	Corn, sweet, white, frozen, kernels off cob, boiled, drained	Vegetables and Vegetable Products	0.35 mg	2%
2724	Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt	Vegetables and Vegetable Products	0.35 mg	2%
2725	Tomato ketchup (catsup)	Vegetables and Vegetable Products	0.35 mg	2%
2726	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	0.35 mg	2%
2727	Grains, rice flour, white	Cereals, Grains and Pasta	0.35 mg	2%
2728	Fast foods, dessert, ice cream, light, vanilla, soft serve with cone	Fast Foods	0.35 mg	2%
2729	Rambutan, canned, syrup pack	Fruits and fruit juices	0.35 mg	2%
2730	Soup, cream, asparagus, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.35 mg	2%
2731	Cherry, sweet, canned, heavy syrup, drained	Fruits and fruit juices	0.35 mg	2%
2732	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.35 mg	2%
2733	Salad dressing, green goddess, regular	Fats and Oils	0.35 mg	2%
2734	Dessert, egg custard, baked, homemade	Sweets	0.35 mg	2%
2735	Plant-based beverage, soy, enriched, all flavours, fat free	Beverages	0.35 mg	2%
2736	Potato, flesh, baked, with salt	Vegetables and Vegetable Products	0.35 mg	2%
2737	Cheese, processed product, Swiss, fat free, slices	Dairy and Egg Products	0.35 mg	2%
2738	Onion, frozen, whole, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%
2739	Squash, winter, spaghetti, baked or boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%
2740	Vegetable oil, flaxseed, contains added sliced flaxseed	Fats and Oils	0.34 mg	2%
2741	Soup, cream, potato, canned, condensed	Soups, Sauces and Gravies	0.34 mg	2%
2742	Soup, scotch broth, canned, condensed, water added	Soups, Sauces and Gravies	0.34 mg	2%
2743	Melon, casaba, raw	Fruits and fruit juices	0.34 mg	2%
2744	Papaya nectar, canned	Fruits and fruit juices	0.34 mg	2%
2745	Plum, canned, purple, juice pack, solids and liquid	Fruits and fruit juices	0.34 mg	2%
2746	Chayote, fruit, raw	Vegetables and Vegetable Products	0.34 mg	2%
2747	Onion, frozen, whole, boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%
2748	Carrot, boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%
2749	Pepper, sweet, green, raw	Vegetables and Vegetable Products	0.34 mg	2%
2750	Radish, raw	Vegetables and Vegetable Products	0.34 mg	2%

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Iron (Canadian (CNF))

Turn these foods into a print-ready nutrition label.