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 2851–2900 of 3,595 foods

#	Food	Category	Per 100 g	% DV
2851	Apricot, canned, heavy syrup, drained	Fruits and fruit juices	0.30 mg	2%
2852	Pepper, sweet, green, sauteed	Vegetables and Vegetable Products	0.30 mg	2%
2853	Mushroom, Maitake, raw	Vegetables and Vegetable Products	0.30 mg	2%
2854	Cabbage, napa, raw	Vegetables and Vegetable Products	0.30 mg	2%
2855	Drink, fruit punch, frozen concentrate	Beverages	0.30 mg	2%
2856	Milk, evaporated, skim, canned, undiluted, 0.2% M.F.	Dairy and Egg Products	0.29 mg	2%
2857	Soup, cream, celery, canned, condensed, water added	Soups, Sauces and Gravies	0.29 mg	2%
2858	Fig, canned, water pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2859	Fig, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2860	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2861	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2862	Grape, North American type (slip skin), raw	Fruits and fruit juices	0.29 mg	2%
2863	Melon balls, frozen (cantaloupe and honeydew)	Fruits and fruit juices	0.29 mg	2%
2864	Peach, canned halves or slices, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2865	Pear, canned halves, juice pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2866	Rhubarb, frozen, uncooked	Fruits and fruit juices	0.29 mg	2%
2867	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.29 mg	2%
2868	Pineapple, raw	Fruits and fruit juices	0.29 mg	2%
2869	Nuts, coconut water (liquid from coconut)	Nuts and Seeds	0.29 mg	2%
2870	Nuts, ginkgo nuts, canned	Nuts and Seeds	0.29 mg	2%
2871	Sweets, pie fillings, canned apple	Sweets	0.29 mg	2%
2872	Jackfruit, canned, syrup pack	Fruits and fruit juices	0.29 mg	2%
2873	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained	Fruits and fruit juices	0.29 mg	2%
2874	Beans, baked, canned, no salt added	Legumes and Legume Products	0.29 mg	2%
2875	Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated	Sweets	0.29 mg	2%
2876	Grains, tapioca, pearl, cooked	Cereals, Grains and Pasta	0.29 mg	2%
2877	Kiwi fruit, gold, raw	Fruits and fruit juices	0.29 mg	2%
2878	Papaya, canned, heavy syrup pack, drained	Fruits and fruit juices	0.29 mg	2%
2879	Yogourt, plain, rich/Mediterranean style (6-9% M.F.)	Dairy and Egg Products	0.29 mg	2%
2880	Cheese, processed product, mozzarella, fat free, slices	Dairy and Egg Products	0.29 mg	2%
2881	Dessert, frozen, ice cream bar or stick, chocolate covered	Sweets	0.29 mg	2%
2882	Salad dressing, honey mustard, regular	Fats and Oils	0.29 mg	2%
2883	Salad dressing, caesar, fat free	Fats and Oils	0.29 mg	2%
2884	Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added	Dairy and Egg Products	0.29 mg	2%
2885	Soup, cream, mushroom, canned, condensed, reduced fat	Soups, Sauces and Gravies	0.29 mg	2%
2886	Soup, tomato, ready-to-serve	Soups, Sauces and Gravies	0.29 mg	2%
2887	Vegetable juice cocktail, canned, low sodium	Vegetables and Vegetable Products	0.29 mg	2%
2888	Okra (gumbo), boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	2%
2889	Squash, winter, hubbard, boiled, mashed, with salt	Vegetables and Vegetable Products	0.28 mg	2%
2890	Cheese, processed product, cheddar, spread	Dairy and Egg Products	0.28 mg	2%
2891	Cheese, processed product, cheddar, reduced fat, spread	Dairy and Egg Products	0.28 mg	2%
2892	Soup, cream, broccoli, canned, condensed, water added	Soups, Sauces and Gravies	0.28 mg	2%
2893	Soup, cream, broccoli, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%
2894	Soup, cream, broccoli, canned, condensed, reduced fat, water added	Soups, Sauces and Gravies	0.28 mg	2%
2895	Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%
2896	Fig, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2897	Fig, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2898	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2899	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2900	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%

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Vegetarian foods high in Iron (Canadian (CNF))

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