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 3301–3350 of 4,377 foods

#	Food	Category	Per 100 g	% DV
3301	Soup, tomato bisque, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.35 mg	2%
3302	Fast foods, vanilla, light, soft-serve ice cream, with cone	Fast Foods	0.35 mg	2%
3303	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.35 mg	2%
3304	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Legumes and Legume Products	0.35 mg	2%
3305	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Legumes and Legume Products	0.35 mg	2%
3306	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked Products	0.34 mg	2%
3307	Beverages, drink mix, QUAKER OATS, GATORADE, orange flavor, powder	Beverages	0.34 mg	2%
3308	Ice creams, vanilla, rich	Sweets	0.34 mg	2%
3309	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Fruits and Fruit Juices	0.34 mg	2%
3310	Candies, NESTLE, 100 GRAND Bar	Sweets	0.34 mg	2%
3311	Egg custards, dry mix, prepared with whole milk	Sweets	0.34 mg	2%
3312	Puddings, chocolate, dry mix, regular, prepared with 2% milk	Sweets	0.34 mg	2%
3313	Candies, MARS SNACKFOOD US, MILKY WAY Caramels, milk chocolate covered	Sweets	0.34 mg	2%
3314	DENNY'S, coleslaw	Restaurant Foods	0.34 mg	2%
3315	Melons, casaba, raw	Fruits and Fruit Juices	0.34 mg	2%
3316	Papaya nectar, canned	Fruits and Fruit Juices	0.34 mg	2%
3317	Radishes, raw	Vegetables and Vegetable Products	0.34 mg	2%
3318	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	Vegetables and Vegetable Products	0.34 mg	2%
3319	Carrots, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%
3320	Puddings, chocolate, dry mix, regular, prepared with whole milk	Sweets	0.34 mg	2%
3321	Plums, canned, purple, juice pack, solids and liquids	Fruits and Fruit Juices	0.34 mg	2%
3322	Jams, preserves, marmalades, sweetened with fruit juice	Sweets	0.34 mg	2%
3323	Carrots, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.34 mg	2%
3324	Chayote, fruit, raw	Vegetables and Vegetable Products	0.34 mg	2%
3325	Onions, frozen, whole, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.34 mg	2%
3326	Peppers, sweet, green, raw	Vegetables and Vegetable Products	0.34 mg	2%
3327	Onions, frozen, whole, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.34 mg	2%
3328	Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	Vegetables and Vegetable Products	0.34 mg	2%
3329	Soup, cream of potato, canned, condensed	Soups, Sauces, and Gravies	0.34 mg	2%
3330	Babyfood, juice, mixed fruit	Baby Foods	0.34 mg	2%
3331	Oil, flaxseed, contains added sliced flaxseed	Fats and Oils	0.34 mg	2%
3332	Beverages, Chocolate-flavored drink, whey and milk based	Beverages	0.33 mg	2%
3333	Egg custards, dry mix, prepared with 2% milk	Sweets	0.33 mg	2%
3334	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron	Baby Foods	0.33 mg	2%
3335	Salad dressing, coleslaw	Fats and Oils	0.33 mg	2%
3336	Pie fillings, cherry, low calorie	Sweets	0.33 mg	2%
3337	Squash, summer, scallop, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.33 mg	2%
3338	Mushrooms, white, microwaved	Vegetables and Vegetable Products	0.33 mg	2%
3339	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron	Baby Foods	0.33 mg	2%
3340	Cheese, american cheddar, imitation	Dairy and Egg Products	0.33 mg	2%
3341	Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium	Fruits and Fruit Juices	0.33 mg	2%
3342	Orange juice, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	0.33 mg	2%
3343	Onions, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.33 mg	2%
3344	Squash, summer, scallop, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.33 mg	2%
3345	Arrowroot flour	Cereal Grains and Pasta	0.33 mg	2%
3346	Babyfood, dessert, peach melba, strained	Baby Foods	0.33 mg	2%
3347	Cheese spread, pasteurized process, American	Dairy and Egg Products	0.33 mg	2%
3348	Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior	Baby Foods	0.33 mg	2%
3349	Soup, tomato bisque, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.33 mg	2%
3350	Soup, vegetable soup, condensed, low sodium, prepared with equal volume water	Soups, Sauces, and Gravies	0.33 mg	2%

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Vegetarian foods high in Iron (USDA SR Legacy)

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