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 2751–2800 of 3,595 foods

#	Food	Category	Per 100 g	% DV
2751	Squash, winter, spaghetti, baked or boiled, drained	Vegetables and Vegetable Products	0.34 mg	2%
2752	Dessert, frozen, ice cream, vanilla, rich, 16% M.F.	Sweets	0.34 mg	2%
2753	Candies, bars, 100 Grand	Sweets	0.34 mg	2%
2754	Dessert, egg custard, dry mix prepared with whole milk	Sweets	0.34 mg	2%
2755	Sports drink, orange flavour, powder	Beverages	0.34 mg	2%
2756	Carrot, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%
2757	Cheese, camembert	Dairy and Egg Products	0.33 mg	2%
2758	Salt, table	Spices and Herbs	0.33 mg	2%
2759	Sauce, white, medium, 2% milk, homemade	Soups, Sauces and Gravies	0.33 mg	2%
2760	Soup, cream, asparagus, canned, condensed, water added	Soups, Sauces and Gravies	0.33 mg	2%
2761	Apple, dried, sulphured, stewed, no added sugar	Fruits and fruit juices	0.33 mg	2%
2762	Blueberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.33 mg	2%
2763	Gooseberry, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.33 mg	2%
2764	Orange juice, frozen concentrate, undiluted	Fruits and fruit juices	0.33 mg	2%
2765	Onion, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.33 mg	2%
2766	Squash, summer, scallop, boiled, drained	Vegetables and Vegetable Products	0.33 mg	2%
2767	Soy sauce (made with hydrolyzed vegetable protein)	Legumes and Legume Products	0.33 mg	2%
2768	Dessert, egg custard, dry mix, prepared with 2% milk	Sweets	0.33 mg	2%
2769	Grains, arrowroot flour	Cereals, Grains and Pasta	0.33 mg	2%
2770	Hot chocolate, cocoa, without sugar, mix, powder, prepared with water	Beverages	0.33 mg	2%
2771	Salad dressing, buttermilk as main ingredient	Fats and Oils	0.33 mg	2%
2772	Sweets, pie fillings, cherry, low calorie	Sweets	0.33 mg	2%
2773	Cheese, cheddar, imitation	Dairy and Egg Products	0.33 mg	2%
2774	Chocolate flavour drink, whey and milk based	Beverages	0.33 mg	2%
2775	Mushroom, white, microwaved	Vegetables and Vegetable Products	0.33 mg	2%
2776	Squash, summer, scallop, boiled, drained, with salt	Vegetables and Vegetable Products	0.33 mg	2%
2777	Cheese, processed product, Swiss, slices	Dairy and Egg Products	0.33 mg	2%
2778	Salad, grape and apple with yogourt and candied walnuts	Fast Foods	0.33 mg	2%
2779	Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D	Fruits and fruit juices	0.33 mg	2%
2780	Babyfood, dessert, jarred, custard (includes vanilla custard)	Babyfoods	0.33 mg	2%
2781	Cheese, processed product, cheddar, reduced fat, slices	Dairy and Egg Products	0.32 mg	2%
2782	Babyfood, vegetables, jarred, squash, all stages	Babyfoods	0.32 mg	2%
2783	Milk, dry, skim, powder, regular	Dairy and Egg Products	0.32 mg	2%
2784	Soup, cheddar cheese, canned, condensed, water added	Soups, Sauces and Gravies	0.32 mg	2%
2785	Apricot, canned halves with skin, water pack, solids and liquid	Fruits and fruit juices	0.32 mg	2%
2786	Cherry, sour, red, raw	Fruits and fruit juices	0.32 mg	2%
2787	Peach, canned halves or slices, water pack, solids and liquid	Fruits and fruit juices	0.32 mg	2%
2788	Cauliflower, boiled, drained	Vegetables and Vegetable Products	0.32 mg	2%
2789	Potato, au gratin, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.32 mg	2%
2790	Bamboo shoots, canned, drained solids	Vegetables and Vegetable Products	0.32 mg	2%
2791	Chocolate syrup, thin type, whole milk added	Dairy and Egg Products	0.32 mg	2%
2792	Sauce, nacho cheese sauce, ready-to-serve	Soups, Sauces and Gravies	0.32 mg	2%
2793	Soup, cheddar cheese, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.32 mg	2%
2794	Chocolate syrup, thin type, 2% M.F. milk added	Dairy and Egg Products	0.32 mg	2%
2795	Cauliflower, boiled, drained, with salt	Vegetables and Vegetable Products	0.32 mg	2%
2796	Cheese, blue	Dairy and Egg Products	0.31 mg	2%
2797	Milk shake, chocolate, thick	Beverages	0.31 mg	2%
2798	Milk, dry, skim, powder, instant	Dairy and Egg Products	0.31 mg	2%
2799	Hot chocolate, cocoa, homemade, prepared with whole milk	Beverages	0.31 mg	2%
2800	Soup, tomato rice, canned, condensed, water added	Soups, Sauces and Gravies	0.31 mg	2%

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Vegetarian foods high in Iron (Canadian (CNF))

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