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 2801–2850 of 3,595 foods

#	Food	Category	Per 100 g	% DV
2801	Apple, dried, sulphured, stewed, added sugar	Fruits and fruit juices	0.31 mg	2%
2802	Gooseberry raw	Fruits and fruit juices	0.31 mg	2%
2803	Kiwi fruit, raw	Fruits and fruit juices	0.31 mg	2%
2804	Lychee (litchi), raw	Fruits and fruit juices	0.31 mg	2%
2805	Pineapple juice, canned, added vitamin C	Fruits and fruit juices	0.31 mg	2%
2806	Cabbage, Chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.31 mg	2%
2807	Potato, boiled with skin, flesh	Vegetables and Vegetable Products	0.31 mg	2%
2808	Potato, boiled without skin, flesh	Vegetables and Vegetable Products	0.31 mg	2%
2809	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.31 mg	2%
2810	Milk shake (fast food), chocolate	Beverages	0.31 mg	2%
2811	Juice drink, pineapple and grapefruit, vitamin C added, canned	Beverages	0.31 mg	2%
2812	Sweets, fruit butters, apple	Sweets	0.31 mg	2%
2813	Fast foods, entree, salad, vegetable, no dressing, with cheese and egg	Fast Foods	0.31 mg	2%
2814	Fast foods, side dish, potato, mashed	Fast Foods	0.31 mg	2%
2815	Mushroom, portabella (portobello), raw	Vegetables and Vegetable Products	0.31 mg	2%
2816	Cheese, mozzarella, nonfat	Dairy and Egg Products	0.31 mg	2%
2817	Potato, boiled with skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%
2818	Potato, boiled without skin, flesh, with salt	Vegetables and Vegetable Products	0.31 mg	2%
2819	Potato, scalloped, dry mix, prepared with water, 2% milk and margarine	Vegetables and Vegetable Products	0.31 mg	2%
2820	Babyfood, vegetables, jarred, carrots, all stages	Babyfoods	0.31 mg	2%
2821	Huckleberries, raw	Fruits and fruit juices	0.30 mg	2%
2822	Onion, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%
2823	Cheese, processed product, mozzarella, slices	Dairy and Egg Products	0.30 mg	2%
2824	Plant-based beverage, almond, enriched, sweetened, vanilla flavoured	Beverages	0.30 mg	2%
2825	Soup, cream, asparagus, ready-to-serve	Soups, Sauces and Gravies	0.30 mg	2%
2826	Babyfood, dessert, jarred, blueberry, all stages	Babyfoods	0.30 mg	2%
2827	Milk, dry, buttermilk, sweet cream	Dairy and Egg Products	0.30 mg	2%
2828	Apricot, canned halves with skin, juice pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
2829	Apricot, canned halves with skin, extra light syrup, solids and liquid	Fruits and fruit juices	0.30 mg	2%
2830	Apricot, canned halves with skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
2831	Cherimoya, raw	Fruits and fruit juices	0.30 mg	2%
2832	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
2833	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
2834	Peach, canned halves or slices, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.30 mg	2%
2835	Pomegranate, raw	Fruits and fruit juices	0.30 mg	2%
2836	Prickly pear, raw	Fruits and fruit juices	0.30 mg	2%
2837	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	0.30 mg	2%
2838	Onion, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	0.30 mg	2%
2839	Carrot, raw	Vegetables and Vegetable Products	0.30 mg	2%
2840	Turnip, raw	Vegetables and Vegetable Products	0.30 mg	2%
2841	Beverage mix, chocolate flavour, powder, with whole milk	Beverages	0.30 mg	2%
2842	Juice, cocktail, cranberry, vitamin C added, frozen concentrate	Beverages	0.30 mg	2%
2843	Candies, hard	Sweets	0.30 mg	2%
2844	Dessert, rennin, chocolate, dry mix, made with 2% milk	Sweets	0.30 mg	2%
2845	Dessert, rennin, chocolate, dry mix, prepared with whole milk	Sweets	0.30 mg	2%
2846	Dessert, frozen yogourt, vanilla, soft-serve	Sweets	0.30 mg	2%
2847	Mangosteen, canned, syrup pack	Fruits and fruit juices	0.30 mg	2%
2848	Salad dressing, ranch dressing, commercial, regular	Fats and Oils	0.30 mg	2%
2849	Soup, cream, mushroom, canned, condensed, reduced sodium	Soups, Sauces and Gravies	0.30 mg	2%
2850	Soup, broccoli cheese, canned, condensed	Soups, Sauces and Gravies	0.30 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.