Vegetarian foods high in Iron

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 4151–4200 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
4151	Peanuts, all types, cooked, boiled, with salt	Legumes and Legume Products	1.01 mg	6%	USDA_SR
4152	Sauce, hoisin, ready-to-serve	Soups, Sauces, and Gravies	1.01 mg	6%	USDA_SR
4153	Nuts, chestnuts, european, raw, unpeeled	Nut and Seed Products	1.01 mg	6%	USDA_SR
4154	DIGIORNO Pizza, supreme topping, rising crust, frozen, baked	Fast Foods	1.01 mg	6%	USDA_SR
4155	TACO BELL, Nachos Supreme	Fast Foods	1.01 mg	6%	USDA_SR
4156	APPLEBEE'S, french fries	Restaurant Foods	1.01 mg	6%	USDA_SR
4157	Snacks, fruit leather, rolls	Sweets	1.01 mg	6%	USDA_SR
4158	Sauce, hoisin, ready-to-serve	Soups, Sauces and Gravies	1.01 mg	6%	CNF
4159	Snacks, fruit leather, roll	Snacks	1.01 mg	6%	CNF
4160	Peanuts, all types, boiled, salted	Legumes and Legume Products	1.01 mg	6%	CNF
4161	Nuts, European chestnuts (sweet), raw, unpeeled	Nuts and Seeds	1.01 mg	6%	CNF
4162	Potato, whole, peeled, frozen, unprepared	Vegetables and Vegetable Products	1.01 mg	6%	CNF
4163	Pie, lemon meringue, prepared from recipe	Baked Products	1.00 mg	6%	USDA_SR
4164	Currants, red and white, raw	Fruits and Fruit Juices	1.00 mg	6%	USDA_SR
4165	Broadbeans (fava beans), mature seeds, canned	Legumes and Legume Products	1.00 mg	6%	USDA_SR
4166	Groundcherries, (cape-gooseberries or poha), raw	Fruits and Fruit Juices	1.00 mg	6%	USDA_SR
4167	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Baked Products	1.00 mg	6%	USDA_SR
4168	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Breakfast Cereals	1.00 mg	6%	USDA_SR
4169	SMART SOUP, Greek Minestrone	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
4170	SMART SOUP, French Lentil	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
4171	SMART SOUP, Santa Fe Corn Chowder	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
4172	Gravy, unspecified type, dry	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
4173	SMART SOUP, Moroccan Chick Pea	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
4174	SMART SOUP, Indian Bean Masala	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
4175	Gravy, onion, dry, mix	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
4176	Gravy, mushroom, dry, powder	Soups, Sauces, and Gravies	1.00 mg	6%	USDA_SR
4177	Babyfood, peas, dices, toddler	Baby Foods	1.00 mg	6%	USDA_SR
4178	Nuts, ginkgo nuts, raw	Nut and Seed Products	1.00 mg	6%	USDA_SR
4179	Cranberries, wild, bush, raw (Alaska Native)	American Indian/Alaska Native Foods	1.00 mg	6%	USDA_SR
4180	Cowpeas, young pods with seeds, raw	Vegetables and Vegetable Products	1.00 mg	6%	USDA_SR
4181	Acorn stew (Apache)	American Indian/Alaska Native Foods	1.00 mg	6%	USDA_SR
4182	Candies, KIT KAT Wafer Bar	Sweets	1.00 mg	6%	USDA_SR
4183	Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing	Baked Products	1.00 mg	6%	CNF
4184	Cranberry (lingonberry), wild, raw	Fruits and fruit juices	1.00 mg	6%	CNF
4185	Candies, bars, Kit Kat wafer bar	Sweets	1.00 mg	6%	CNF
4186	Pie, lemon meringue, homemade	Baked Products	1.00 mg	6%	CNF
4187	Broadbeans (fava beans), canned, solids and liquid	Legumes and Legume Products	1.00 mg	6%	CNF
4188	Nuts, ginkgo nuts, raw	Nuts and Seeds	1.00 mg	6%	CNF
4189	Cowpeas, young pods with seeds, raw	Vegetables and Vegetable Products	1.00 mg	6%	CNF
4190	Currant, red and white, raw	Fruits and fruit juices	1.00 mg	6%	CNF
4191	Groundcherry, raw	Fruits and fruit juices	1.00 mg	6%	CNF
4192	Cereal, hot, corn grits (yellow), dry	Breakfast cereals	1.00 mg	6%	CNF
4193	Gravy, unspecified, dehydrated	Soups, Sauces and Gravies	1.00 mg	6%	CNF
4194	Gravy, onion, dehydrated	Soups, Sauces and Gravies	1.00 mg	6%	CNF
4195	Gravy, mushroom, dehydrated	Soups, Sauces and Gravies	1.00 mg	6%	CNF
4196	Soup, oxtail, dehydrated	Soups, Sauces and Gravies	1.00 mg	6%	CNF
4197	Soup, consomme, dehydrated	Soups, Sauces and Gravies	1.00 mg	6%	CNF
4198	Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix	Meals, Entrees, and Side Dishes	0.99 mg	6%	USDA_SR
4199	Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, prepared from liquid concentrate	Baby Foods	0.99 mg	6%	USDA_SR
4200	Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, ready-to-feed	Baby Foods	0.99 mg	6%	USDA_SR

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Vegetarian foods high in Iron

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