To be considered “high” in a nutrient the food must provide 20% or more of the recommended Daily Value in a reasonable serving. Reasonable serving is the important piece of the puzzle, because plant foods are not known for their high bioavailable iron content. In fact, it’s recommended that vegans and vegetarians consume 1.8x more iron than someone who eats meat.
But don’t worry. Getting adequate iron from plants is totally doable. Here are a few that can live up to the HIGH in IRON label!
Serving Size: 1 cup cooked
20-30% Daily Value
31-37% Daily Value
Dried apricots (do not need to be cooked)
49% Daily Value