High Iron Foods Vegan. The only reliable vegan sources of b12 are foods fortified with b12 (including some plant milks, some soy products and some breakfast cereals) and b12 supplements. Eating the following 10 foods packed with iron, together with sources of vitamin c, such as citrus fruits, will improve your body’s absorption of iron.

A good source of iron will be one that provides at least 15% of the recommended daily iron intake. Summary one cup (198 grams) of cooked lentils provides 37% of the dv for iron. The table and graphs above are not 100% complete, but i included every vegan food i could find or think of that has iron.

Again it has oats and flax for iron, with strawberries providing a large amount of vitamin c.

One extra that it has is cashew butter, which is another amazing vegan source of iron. Here is a list of vegan foods / plant based foods that are high in iron, along with the amount of iron they contain per serving. It’s a good idea to think of the general types of foods that have iron when you’re planning your meals, of which there are 3 main categories. One cup cooked lentils can provide 6.6 mg iron, or 37% dv.