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 401–450 of 8,274 foods

#	Food	Category	Per 100 g	% DV	Source
401	Cereal, ready to eat, Corn Bran Squares, Quaker	Breakfast cereals	10.65 mg	59%	CNF
402	Wheat bran, crude	Cereal Grains and Pasta	10.57 mg	59%	USDA_SR
403	Grains, wheat bran, crude	Cereals, Grains and Pasta	10.57 mg	59%	CNF
404	Instant breakfast, powder	Beverages	10.50 mg	58%	CNF
405	Beans, white, mature seeds, raw	Legumes and Legume Products	10.44 mg	58%	USDA_SR
406	Beans, white, raw	Legumes and Legume Products	10.44 mg	58%	CNF
407	Babyfood, cereal, mixed, prepared with whole milk	Baby Foods	10.43 mg	58%	USDA_SR
408	Peppers, sweet, red, freeze-dried	Vegetables and Vegetable Products	10.40 mg	58%	USDA_SR
409	Pepper, sweet, red, freeze-dried	Vegetables and Vegetable Products	10.40 mg	58%	CNF
410	Pepper, sweet, green, freeze-dried	Vegetables and Vegetable Products	10.40 mg	58%	CNF
411	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	10.36 mg	58%	USDA_SR
412	Cereal, ready to eat, Life Multigrains, Quaker	Breakfast cereals	10.30 mg	57%	CNF
413	SCHIFF,TIGER'S MILK BAR	Sweets	10.28 mg	57%	USDA_SR
414	Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA	Baby Foods	10.20 mg	57%	USDA_SR
415	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	Snacks	10.13 mg	56%	USDA_SR
416	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	10.13 mg	56%	USDA_SR
417	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	10.07 mg	56%	USDA_SR
418	Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder	Baby Foods	10.00 mg	56%	USDA_SR
419	Cowpeas, catjang, mature seeds, raw	Legumes and Legume Products	9.95 mg	55%	USDA_SR
420	Black-eyed peas (cowpeas), catjang, raw	Legumes and Legume Products	9.95 mg	55%	CNF
421	Peppers, pasilla, dried	Vegetables and Vegetable Products	9.83 mg	55%	USDA_SR
422	Pepper, pasilla, dried	Vegetables and Vegetable Products	9.83 mg	55%	CNF
423	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Breakfast Cereals	9.82 mg	55%	USDA_SR
424	Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder	Baby Foods	9.80 mg	54%	USDA_SR
425	Lentils, flour	Legumes and Legume Products	9.79 mg	54%	CNF
426	Spices, poppy seed	Spices and Herbs	9.76 mg	54%	USDA_SR
427	Spices, poppy seed	Spices and Herbs	9.76 mg	54%	CNF
428	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Legumes and Legume Products	9.73 mg	54%	USDA_SR
429	Tofu, dried-frozen (koyadofu)	Legumes and Legume Products	9.73 mg	54%	USDA_SR
430	Tofu, koyadofu, dried-frozen (prepared with calcium sulphate)	Legumes and Legume Products	9.73 mg	54%	CNF
431	Tofu, koyadofu, dried-frozen	Legumes and Legume Products	9.73 mg	54%	CNF
432	Spices, pepper, black	Spices and Herbs	9.71 mg	54%	USDA_SR
433	Spices, pepper, black	Spices and Herbs	9.71 mg	54%	CNF
434	Egg, yolk, dried	Dairy and Egg Products	9.56 mg	53%	USDA_SR
435	Flour, soy, full-fat	Legumes and Legume Products	9.51 mg	53%	USDA_FF
436	Infant formula, PBM PRODUCTS, store brand, powder	Baby Foods	9.50 mg	53%	USDA_SR
437	Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted	Baby Foods	9.50 mg	53%	USDA_SR
438	Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA	Baby Foods	9.50 mg	53%	USDA_SR
439	Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE LIPIL, powder, with ARA and DHA	Baby Foods	9.50 mg	53%	USDA_SR
440	Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder	Baby Foods	9.50 mg	53%	USDA_SR
441	Chocolate syrup, thin type, less sugar, with added vitamins and minerals	Beverages	9.50 mg	53%	CNF
442	Egg, chicken, yolk, dried	Dairy and Egg Products	9.50 mg	53%	CNF
443	Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted	Baby Foods	9.47 mg	53%	USDA_SR
444	Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted	Baby Foods	9.47 mg	53%	USDA_SR
445	Babyfood, cereal, wheat, with milk powder, prepared with water	Babyfoods	9.43 mg	52%	CNF
446	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Breakfast Cereals	9.41 mg	52%	USDA_SR
447	Grains, quinoa, flour	Cereals, Grains and Pasta	9.40 mg	52%	CNF
448	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	9.35 mg	52%	USDA_SR
449	Beans, kidney, light red, raw	Legumes and Legume Products	9.35 mg	52%	CNF
450	Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's	Breakfast cereals	9.34 mg	52%	CNF

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Vegetarian foods high in Iron

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