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 3451–3500 of 4,377 foods

#	Food	Category	Per 100 g	% DV
3451	Peppers, sweet, green, sauteed	Vegetables and Vegetable Products	0.30 mg	2%
3452	Onions, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.30 mg	2%
3453	Frozen novelties, juice type, POPSICLE SCRIBBLERS	Sweets	0.30 mg	2%
3454	Carrots, raw	Vegetables and Vegetable Products	0.30 mg	2%
3455	Onions, frozen, chopped, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.30 mg	2%
3456	Turnips, raw	Vegetables and Vegetable Products	0.30 mg	2%
3457	Babyfood, fruit, applesauce and cherries, strained	Baby Foods	0.30 mg	2%
3458	Babyfood, fruit, applesauce and cherries, junior	Baby Foods	0.30 mg	2%
3459	Babyfood, fruit, bananas with apples and pears, strained	Baby Foods	0.30 mg	2%
3460	Babyfood, dessert, peach melba, junior	Baby Foods	0.30 mg	2%
3461	Babyfood, juice, fruit punch, with calcium	Baby Foods	0.30 mg	2%
3462	Soup, broccoli cheese, canned, condensed, commercial	Soups, Sauces, and Gravies	0.30 mg	2%
3463	Milk, buttermilk, dried	Dairy and Egg Products	0.30 mg	2%
3464	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Fruits and Fruit Juices	0.30 mg	2%
3465	Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated	Sweets	0.29 mg	2%
3466	Restaurant, Latino, Arroz con grandules (rice and pigeonpeas)	Restaurant Foods	0.29 mg	2%
3467	Beans, baked, canned, no salt added	Legumes and Legume Products	0.29 mg	2%
3468	Rhubarb, frozen, uncooked	Fruits and Fruit Juices	0.29 mg	2%
3469	Fruit cocktail, canned, heavy syrup, drained	Fruits and Fruit Juices	0.29 mg	2%
3470	Jackfruit, canned, syrup pack	Fruits and Fruit Juices	0.29 mg	2%
3471	Pie fillings, apple, canned	Sweets	0.29 mg	2%
3472	Peaches, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
3473	Pineapple, raw, all varieties	Fruits and Fruit Juices	0.29 mg	2%
3474	Puddings, chocolate, dry mix, instant, prepared with whole milk	Sweets	0.29 mg	2%
3475	CRACKER BARREL, coleslaw	Restaurant Foods	0.29 mg	2%
3476	Melon balls, frozen	Fruits and Fruit Juices	0.29 mg	2%
3477	Papaya, canned, heavy syrup, drained	Fruits and Fruit Juices	0.29 mg	2%
3478	Pears, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
3479	Nuts, coconut water (liquid from coconuts)	Nut and Seed Products	0.29 mg	2%
3480	Nuts, ginkgo nuts, canned	Nut and Seed Products	0.29 mg	2%
3481	Vegetable juice cocktail, low sodium, canned	Vegetables and Vegetable Products	0.29 mg	2%
3482	Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.29 mg	2%
3483	Salad dressing, honey mustard, regular	Fats and Oils	0.29 mg	2%
3484	Salad dressing, caesar, fat-free	Fats and Oils	0.29 mg	2%
3485	Soup, tomato, canned, prepared with equal volume water, commercial	Soups, Sauces, and Gravies	0.29 mg	2%
3486	Cookies, butter, commercially prepared, unenriched	Baked Products	0.29 mg	2%
3487	Figs, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
3488	Figs, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
3489	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
3490	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
3491	Ice cream, bar or stick, chocolate covered	Dairy and Egg Products	0.29 mg	2%
3492	Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter	Fats and Oils	0.29 mg	2%
3493	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.29 mg	2%
3494	Grapes, american type (slip skin), raw	Fruits and Fruit Juices	0.29 mg	2%
3495	Babyfood, vegetables, corn, creamed, strained	Baby Foods	0.28 mg	2%
3496	Salad dressing, thousand island dressing, fat-free	Fats and Oils	0.28 mg	2%
3497	Soup, cream of celery, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.28 mg	2%
3498	Figs, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
3499	Figs, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
3500	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%

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Vegetarian foods high in Iron (USDA SR Legacy)

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