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 3151–3200 of 4,377 foods

#	Food	Category	Per 100 g	% DV
3151	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	0.41 mg	2%
3152	Cheese substitute, mozzarella	Dairy and Egg Products	0.40 mg	2%
3153	Babyfood, green beans, dices, toddler	Baby Foods	0.40 mg	2%
3154	Grapefruit, sections, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.40 mg	2%
3155	Babyfood, vegetable, butternut squash and corn	Baby Foods	0.40 mg	2%
3156	Salad dressing, italian dressing, fat-free	Fats and Oils	0.40 mg	2%
3157	Soup, chunky vegetable, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	0.40 mg	2%
3158	Beverages, Wine, non-alcoholic	Beverages	0.40 mg	2%
3159	Pie, coconut cream, prepared from mix, no-bake type	Baked Products	0.40 mg	2%
3160	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Legumes and Legume Products	0.40 mg	2%
3161	Salad dressing, french dressing, reduced calorie	Fats and Oils	0.40 mg	2%
3162	Candies, gumdrops, starch jelly pieces	Sweets	0.40 mg	2%
3163	Puddings, chocolate, dry mix, instant, prepared with 2% milk	Sweets	0.40 mg	2%
3164	Sweet Potato puffs, frozen, unprepared	Vegetables and Vegetable Products	0.40 mg	2%
3165	Chokecherries, raw, pitted (Shoshone Bannock)	American Indian/Alaska Native Foods	0.40 mg	2%
3166	Babyfood, dessert, peach yogurt	Baby Foods	0.40 mg	2%
3167	Kohlrabi, raw	Vegetables and Vegetable Products	0.40 mg	2%
3168	Kohlrabi, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.40 mg	2%
3169	Mushrooms, brown, italian, or crimini, raw	Vegetables and Vegetable Products	0.40 mg	2%
3170	Radishes, oriental, raw	Vegetables and Vegetable Products	0.40 mg	2%
3171	Soybeans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	0.40 mg	2%
3172	Squash, winter, hubbard, raw	Vegetables and Vegetable Products	0.40 mg	2%
3173	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	0.40 mg	2%
3174	Pickles, cucumber, sour, low sodium	Vegetables and Vegetable Products	0.40 mg	2%
3175	Jams and preserves, no sugar (with sodium saccharin), any flavor	Sweets	0.40 mg	2%
3176	Alcoholic beverage, wine, cooking	Beverages	0.40 mg	2%
3177	Alcoholic beverage, wine, light	Beverages	0.40 mg	2%
3178	Pineapple, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.40 mg	2%
3179	Mushrooms, portabella, grilled	Vegetables and Vegetable Products	0.40 mg	2%
3180	Squash, summer, scallop, raw	Vegetables and Vegetable Products	0.40 mg	2%
3181	Kohlrabi, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.40 mg	2%
3182	Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	0.40 mg	2%
3183	Mushrooms, portabella, exposed to ultraviolet light, grilled	Vegetables and Vegetable Products	0.40 mg	2%
3184	Pickles, cucumber, sour	Vegetables and Vegetable Products	0.40 mg	2%
3185	Cranberry, low bush or lingenberry, raw (Alaska Native)	American Indian/Alaska Native Foods	0.40 mg	2%
3186	Babyfood, vegetable and brown rice, strained	Baby Foods	0.40 mg	2%
3187	Pineapple, frozen, chunks, sweetened	Fruits and Fruit Juices	0.40 mg	2%
3188	Waxgourd, (chinese preserving melon), raw	Vegetables and Vegetable Products	0.40 mg	2%
3189	Cabbage, savoy, raw	Vegetables and Vegetable Products	0.40 mg	2%
3190	Babyfood, fruit, apple and blueberry, junior	Baby Foods	0.40 mg	2%
3191	Soup, mushroom barley, canned, condensed	Soups, Sauces, and Gravies	0.40 mg	2%
3192	Babyfood, prunes, without vitamin c, strained	Baby Foods	0.40 mg	2%
3193	Sauce, chili, peppers, hot, immature green, canned	Soups, Sauces, and Gravies	0.40 mg	2%
3194	Cheese, pasteurized process, cheddar or American, low sodium	Dairy and Egg Products	0.39 mg	2%
3195	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Fruits and Fruit Juices	0.39 mg	2%
3196	Pineapple, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.39 mg	2%
3197	Corn, yellow, whole kernel, frozen, microwaved	Vegetables and Vegetable Products	0.39 mg	2%
3198	Rice, white, steamed, Chinese restaurant	Cereal Grains and Pasta	0.39 mg	2%
3199	Tomato juice, canned, with salt added	Vegetables and Vegetable Products	0.39 mg	2%
3200	Tomato juice, canned, without salt added	Vegetables and Vegetable Products	0.39 mg	2%

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Vegetarian foods high in Iron (USDA SR Legacy)

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