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 3101–3150 of 4,377 foods

#	Food	Category	Per 100 g	% DV
3101	Cheese, brick	Dairy and Egg Products	0.43 mg	2%
3102	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Legumes and Legume Products	0.43 mg	2%
3103	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.43 mg	2%
3104	Yogurt, chocolate, nonfat milk	Dairy and Egg Products	0.42 mg	2%
3105	Yogurt, chocolate, nonfat milk, fortified with vitamin D	Dairy and Egg Products	0.42 mg	2%
3106	Soymilk, original and vanilla, with added calcium, vitamins A and D	Legumes and Legume Products	0.42 mg	2%
3107	Cheese, low fat, cheddar or colby	Dairy and Egg Products	0.42 mg	2%
3108	Horseradish, prepared	Spices and Herbs	0.42 mg	2%
3109	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.42 mg	2%
3110	Strudel, apple	Baked Products	0.42 mg	2%
3111	Tomato and vegetable juice, low sodium	Vegetables and Vegetable Products	0.42 mg	2%
3112	Raspberries, canned, red, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.42 mg	2%
3113	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Fruits and Fruit Juices	0.42 mg	2%
3114	Cherry juice, tart	Fruits and Fruit Juices	0.42 mg	2%
3115	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.42 mg	2%
3116	Corn, sweet, white, canned, vacuum pack, regular pack	Vegetables and Vegetable Products	0.42 mg	2%
3117	Corn, sweet, white, canned, vacuum pack, no salt added	Vegetables and Vegetable Products	0.42 mg	2%
3118	Candies, ROLO Caramels in Milk Chocolate	Sweets	0.42 mg	2%
3119	Corn, sweet, yellow, canned, vacuum pack, regular pack	Vegetables and Vegetable Products	0.42 mg	2%
3120	Celery, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.42 mg	2%
3121	Corn, sweet, yellow, canned, vacuum pack, no salt added	Vegetables and Vegetable Products	0.42 mg	2%
3122	Honey	Sweets	0.42 mg	2%
3123	Cauliflower, raw	Vegetables and Vegetable Products	0.42 mg	2%
3124	Celery, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.42 mg	2%
3125	BURGER KING, Vanilla Shake	Fast Foods	0.42 mg	2%
3126	Cheese, pasteurized process, pimento	Dairy and Egg Products	0.42 mg	2%
3127	Babyfood, juice, orange and pineapple	Baby Foods	0.42 mg	2%
3128	Milk, chocolate beverage, hot cocoa, homemade	Dairy and Egg Products	0.42 mg	2%
3129	Candies, fudge, vanilla with nuts	Sweets	0.41 mg	2%
3130	Plums, dried (prunes), stewed, without added sugar	Fruits and Fruit Juices	0.41 mg	2%
3131	Strawberries, raw	Fruits and Fruit Juices	0.41 mg	2%
3132	Prunes, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.41 mg	2%
3133	Cauliflower, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.41 mg	2%
3134	Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids	Vegetables and Vegetable Products	0.41 mg	2%
3135	Corn, sweet, white, frozen, kernels cut off cob, unprepared	Vegetables and Vegetable Products	0.41 mg	2%
3136	Cheese, muenster, low fat	Dairy and Egg Products	0.41 mg	2%
3137	Mushrooms, shiitake, raw	Vegetables and Vegetable Products	0.41 mg	2%
3138	Lettuce, iceberg (includes crisphead types), raw	Vegetables and Vegetable Products	0.41 mg	2%
3139	Taro shoots, cooked, without salt	Vegetables and Vegetable Products	0.41 mg	2%
3140	Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids	Vegetables and Vegetable Products	0.41 mg	2%
3141	Taro, shoots, cooked, with salt	Vegetables and Vegetable Products	0.41 mg	2%
3142	Cauliflower, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.41 mg	2%
3143	Potatoes, microwaved, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	0.41 mg	2%
3144	Beets, pickled, canned, solids and liquids	Vegetables and Vegetable Products	0.41 mg	2%
3145	Potatoes, microwaved, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	0.41 mg	2%
3146	Frozen novelties, KLONDIKE, SLIM-A-BEAR, No Sugar Added, Stickless Bar	Sweets	0.41 mg	2%
3147	Salad dressing, honey mustard dressing, reduced calorie	Fats and Oils	0.41 mg	2%
3148	Cheese, muenster	Dairy and Egg Products	0.41 mg	2%
3149	Babyfood, vegetables, mix vegetables junior	Baby Foods	0.41 mg	2%
3150	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.41 mg	2%

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Vegetarian foods high in Iron (USDA SR Legacy)

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