Vegetarian foods high in Iron (USDA SR Legacy)

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 3051–3100 of 4,377 foods

#	Food	Category	Per 100 g	% DV
3051	Corn, sweet, yellow, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.45 mg	2%
3052	Drumstick pods, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.45 mg	2%
3053	McDONALD'S, Fruit 'n Yogurt Parfait	Fast Foods	0.45 mg	2%
3054	Vinegar, red wine	Spices and Herbs	0.45 mg	2%
3055	Beverages, chocolate almond milk, unsweetened, shelf-stable, fortified with vitamin D2 and E	Beverages	0.45 mg	2%
3056	Pie, apple, commercially prepared, enriched flour	Baked Products	0.45 mg	2%
3057	Cheese, edam	Dairy and Egg Products	0.44 mg	2%
3058	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Legumes and Legume Products	0.44 mg	2%
3059	SILK Light Plain, soymilk	Legumes and Legume Products	0.44 mg	2%
3060	SILK Light Vanilla, soymilk	Legumes and Legume Products	0.44 mg	2%
3061	SILK Very Vanilla, soymilk	Legumes and Legume Products	0.44 mg	2%
3062	SILK Chai, soymilk	Legumes and Legume Products	0.44 mg	2%
3063	SILK Mocha, soymilk	Legumes and Legume Products	0.44 mg	2%
3064	Soup, vegetarian vegetable, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.44 mg	2%
3065	Strawberry-flavor beverage mix, powder	Beverages	0.44 mg	2%
3066	Vitasoy USA, Vitasoy Organic Classic Original Soymilk	Legumes and Legume Products	0.44 mg	2%
3067	SILK Plain, soymilk	Legumes and Legume Products	0.44 mg	2%
3068	SILK Vanilla, soymilk	Legumes and Legume Products	0.44 mg	2%
3069	SILK Plus Omega-3 DHA, soymilk	Legumes and Legume Products	0.44 mg	2%
3070	SILK Plus for Bone Health, soymilk	Legumes and Legume Products	0.44 mg	2%
3071	SILK Plus Fiber, soymilk	Legumes and Legume Products	0.44 mg	2%
3072	SILK Unsweetened, soymilk	Legumes and Legume Products	0.44 mg	2%
3073	Sweet Potatoes, french fried, crosscut, frozen, unprepared	Vegetables and Vegetable Products	0.44 mg	2%
3074	Mountain yam, hawaii, raw	Vegetables and Vegetable Products	0.44 mg	2%
3075	Mushrooms, shiitake, cooked, without salt	Vegetables and Vegetable Products	0.44 mg	2%
3076	Rutabagas, raw	Vegetables and Vegetable Products	0.44 mg	2%
3077	Squash, summer, crookneck and straightneck, raw	Vegetables and Vegetable Products	0.44 mg	2%
3078	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.44 mg	2%
3079	Mushrooms, shiitake, cooked, with salt	Vegetables and Vegetable Products	0.44 mg	2%
3080	Squash, winter, all varieties, cooked, baked, with salt	Vegetables and Vegetable Products	0.44 mg	2%
3081	Squash, winter, all varieties, cooked, baked, without salt	Vegetables and Vegetable Products	0.44 mg	2%
3082	Cheese, mozzarella, whole milk	Dairy and Egg Products	0.44 mg	2%
3083	Cheese, ricotta, part skim milk	Dairy and Egg Products	0.44 mg	2%
3084	Babyfood, fruit, papaya and applesauce with tapioca, strained	Baby Foods	0.44 mg	2%
3085	Maraschino cherries, canned, drained	Fruits and Fruit Juices	0.43 mg	2%
3086	Blueberries, canned, light syrup, drained	Fruits and Fruit Juices	0.43 mg	2%
3087	Durian, raw or frozen	Fruits and Fruit Juices	0.43 mg	2%
3088	Balsam-pear (bitter gourd), pods, raw	Vegetables and Vegetable Products	0.43 mg	2%
3089	Mountain yam, hawaii, cooked, steamed, without salt	Vegetables and Vegetable Products	0.43 mg	2%
3090	Mountain yam, hawaii, cooked, steamed, with salt	Vegetables and Vegetable Products	0.43 mg	2%
3091	APPLEBEE'S, mozzarella sticks	Restaurant Foods	0.43 mg	2%
3092	Cheese, pasteurized process, American, low fat	Dairy and Egg Products	0.43 mg	2%
3093	Celeriac, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.43 mg	2%
3094	Celeriac, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.43 mg	2%
3095	Beans, mung, mature seeds, sprouted, canned, drained solids	Vegetables and Vegetable Products	0.43 mg	2%
3096	Peppers, sweet, red, raw	Vegetables and Vegetable Products	0.43 mg	2%
3097	Cheese, port de salut	Dairy and Egg Products	0.43 mg	2%
3098	Apples, dehydrated (low moisture), sulfured, stewed	Fruits and Fruit Juices	0.43 mg	2%
3099	Apricots, canned, heavy syrup pack, without skin, solids and liquids	Fruits and Fruit Juices	0.43 mg	2%
3100	Boysenberries, canned, heavy syrup	Fruits and Fruit Juices	0.43 mg	2%

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Vegetarian foods high in Iron (USDA SR Legacy)

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