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 3501–3550 of 4,377 foods

#	Food	Category	Per 100 g	% DV
3501	Soup, cream of onion, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.28 mg	2%
3502	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
3503	Beverages, almond milk, unsweetened, shelf stable	Beverages	0.28 mg	2%
3504	Frozen novelties, juice type, juice with cream	Sweets	0.28 mg	2%
3505	Pineapple, canned, juice pack, drained	Fruits and Fruit Juices	0.28 mg	2%
3506	Candies, TWIZZLERS NIBS CHERRY BITS	Sweets	0.28 mg	2%
3507	Pineapple, raw, extra sweet variety	Fruits and Fruit Juices	0.28 mg	2%
3508	Cucumber, with peel, raw	Vegetables and Vegetable Products	0.28 mg	2%
3509	Toppings, strawberry	Sweets	0.28 mg	2%
3510	Peaches, spiced, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
3511	Pineapple, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
3512	Plantains, yellow, baked	Fruits and Fruit Juices	0.28 mg	2%
3513	Okra, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.28 mg	2%
3514	Squash, winter, hubbard, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	0.28 mg	2%
3515	Ginger root, pickled, canned, with artificial sweetener	Vegetables and Vegetable Products	0.28 mg	2%
3516	Loquats, raw	Fruits and Fruit Juices	0.28 mg	2%
3517	Nectarines, raw	Fruits and Fruit Juices	0.28 mg	2%
3518	Pears, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.28 mg	2%
3519	Vegetable juice cocktail, canned	Vegetables and Vegetable Products	0.28 mg	2%
3520	Okra, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	2%
3521	Frozen novelties, No Sugar Added CREAMSICLE Pops	Sweets	0.28 mg	2%
3522	Squash, winter, hubbard, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	0.28 mg	2%
3523	Blueberries, raw	Fruits and Fruit Juices	0.28 mg	2%
3524	Mayonnaise, made with tofu	Fats and Oils	0.27 mg	2%
3525	Peaches, canned, heavy syrup, drained	Fruits and Fruit Juices	0.27 mg	2%
3526	Tangerines, (mandarin oranges), canned, juice pack, drained	Fruits and Fruit Juices	0.27 mg	2%
3527	Tangerines, (mandarin oranges), canned, juice pack	Fruits and Fruit Juices	0.27 mg	2%
3528	Peaches, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.27 mg	2%
3529	Corn, sweet, yellow, canned, whole kernel, drained solids	Vegetables and Vegetable Products	0.27 mg	2%
3530	Corn, sweet, white, canned, whole kernel, drained solids	Vegetables and Vegetable Products	0.27 mg	2%
3531	Potatoes, mashed, ready-to-eat	Vegetables and Vegetable Products	0.27 mg	2%
3532	Peaches, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.27 mg	2%
3533	Cassava, raw	Vegetables and Vegetable Products	0.27 mg	2%
3534	Onions, yellow, sauteed	Vegetables and Vegetable Products	0.27 mg	2%
3535	Tomatoes, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.27 mg	2%
3536	Potatoes, mashed, home-prepared, whole milk added	Vegetables and Vegetable Products	0.27 mg	2%
3537	Ice creams, BREYERS, No Sugar Added, Vanilla Chocolate Strawberry	Sweets	0.27 mg	2%
3538	Babyfood, fruit, apricot with tapioca, junior	Baby Foods	0.27 mg	2%
3539	Milk, chocolate, fat free, with added vitamin A and vitamin D	Dairy and Egg Products	0.27 mg	2%
3540	Babyfood, vegetables, corn, creamed, junior	Baby Foods	0.27 mg	2%
3541	Beverages, pineapple and orange juice drink, canned	Beverages	0.27 mg	2%
3542	McDONALD'S, McFLURRY with M&M'S CANDIES	Fast Foods	0.27 mg	2%
3543	Light Ice Cream, soft serve, blended with milk chocolate candies	Fast Foods	0.27 mg	2%
3544	Cherimoya, raw	Fruits and Fruit Juices	0.27 mg	2%
3545	Alcoholic beverage, wine, table, white, Chardonnay	Beverages	0.27 mg	2%
3546	Alcoholic beverage, wine, table, white	Beverages	0.27 mg	2%
3547	Ice cream sandwich	Dairy and Egg Products	0.26 mg	1%
3548	Soup, cream of celery, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.26 mg	1%
3549	Grapes, muscadine, raw	Fruits and Fruit Juices	0.26 mg	1%
3550	Guavas, common, raw	Fruits and Fruit Juices	0.26 mg	1%

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Vegetarian foods high in Iron (USDA SR Legacy)

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