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 2901–2950 of 3,595 foods

#	Food	Category	Per 100 g	% DV
2901	Loquat, raw	Fruits and fruit juices	0.28 mg	2%
2902	Nectarine, raw	Fruits and fruit juices	0.28 mg	2%
2903	Peach, spiced, canned whole, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2904	Blueberry, raw	Fruits and fruit juices	0.28 mg	2%
2905	Pear, canned halves, light syrup pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2906	Pineapple, canned, juice pack, solids and liquid	Fruits and fruit juices	0.28 mg	2%
2907	Corn, sweet, canned, brine pack, drained solids	Vegetables and Vegetable Products	0.28 mg	2%
2908	Okra (gumbo), boiled, drained	Vegetables and Vegetable Products	0.28 mg	2%
2909	Cucumber, raw	Vegetables and Vegetable Products	0.28 mg	2%
2910	Squash, winter, hubbard, boiled, mashed	Vegetables and Vegetable Products	0.28 mg	2%
2911	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	0.28 mg	2%
2912	Sweets, topping, strawberry	Sweets	0.28 mg	2%
2913	Soup, cream, celery, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%
2914	Soup, cream, onion, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.28 mg	2%
2915	Potato, mashed, homemade, prepared with 2% M.F. milk	Vegetables and Vegetable Products	0.28 mg	2%
2916	Salad dressing, thousand island dressing, fat free	Fats and Oils	0.28 mg	2%
2917	Pineapple, canned, juice pack, drained	Fruits and fruit juices	0.28 mg	2%
2918	Pineapple, raw, extra sweet variety	Fruits and fruit juices	0.28 mg	2%
2919	Candies, TWIZZLERS NIBS CHERRY BITS	Sweets	0.28 mg	2%
2920	Dessert, frozen, juice with cream	Sweets	0.28 mg	2%
2921	Soup, cream, mushroom, canned, condensed, water added	Soups, Sauces and Gravies	0.27 mg	2%
2922	Soup, onion, canned, condensed, water added	Soups, Sauces and Gravies	0.27 mg	2%
2923	Peach, canned halves or slices, juice pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%
2924	Peach, canned halves or slices, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%
2925	Tangerine (mandarin), canned, juice pack, solids and liquid	Fruits and fruit juices	0.27 mg	2%
2926	Cassava (manioc), raw	Vegetables and Vegetable Products	0.27 mg	2%
2927	Potato, mashed, homemade, prepared with whole milk	Vegetables and Vegetable Products	0.27 mg	2%
2928	Tomato, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.27 mg	2%
2929	Alcohol, table wine, white (11.5% alcohol by volume)	Beverages	0.27 mg	2%
2930	Juice drink, pineapple and orange, vitamin C added, canned	Beverages	0.27 mg	2%
2931	Alcohol, wine cooler	Beverages	0.27 mg	2%
2932	Cake mix, angel food, dry, unprepared	Baked Products	0.27 mg	2%
2933	Milk, fluid, chocolate, partly skimmed, 1% M.F.	Dairy and Egg Products	0.27 mg	2%
2934	Soup, cream, mushroom, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.27 mg	2%
2935	Beverage mix, chocolate flavour, powder, with 2% M.F. milk	Beverages	0.27 mg	2%
2936	Peach, canned, heavy syrup, drained	Fruits and fruit juices	0.27 mg	2%
2937	Tangerine, (mandarin), canned, juice pack, drained	Fruits and fruit juices	0.27 mg	2%
2938	Orange-strawberry-banana juice	Fruits and fruit juices	0.27 mg	2%
2939	Salad dressing, mayonnaise, made with tofu	Fats and Oils	0.27 mg	2%
2940	Onion, yellow, sauteed	Vegetables and Vegetable Products	0.27 mg	2%
2941	Soup, butternut squash, ready-to-serve	Soups, Sauces and Gravies	0.27 mg	2%
2942	Dessert, frozen, light ice cream, soft serve, blended with milk chocolate candies	Sweets	0.27 mg	2%
2943	Soup, vegetable, homemade	Soups, Sauces and Gravies	0.27 mg	2%
2944	Soup, butternut squash, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.27 mg	2%
2945	Soup, cream, potato, ready-to-serve	Soups, Sauces and Gravies	0.27 mg	2%
2946	Babyfood, fruit, jarred, banana, all stages	Babyfoods	0.27 mg	2%
2947	Chinese dish, soup, egg drop, restaurant prepared	Soups, Sauces and Gravies	0.26 mg	1%
2948	Dessert, pudding, rice, with raisins, homemade	Sweets	0.26 mg	1%
2949	Dessert, frozen, ice cream sandwich	Sweets	0.26 mg	1%
2950	Salad dressing, italian, commercial, regular	Fats and Oils	0.26 mg	1%

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Vegetarian foods high in Iron (Canadian (CNF))

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