Vegan foods high in Iron (USDA SR Legacy)

Iron is needed to make hemoglobin, which carries oxygen in the blood.

FDA daily value: 18 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 501-550 of 3584 foods.

# Food Category Per 100 g % DV
501 Chocolate-flavored hazelnut spread Sweets 4.38 mg 24%
502 Nuts, hazelnuts or filberts, dry roasted, without salt added Nut and Seed Products 4.38 mg 24%
503 Lupins, mature seeds, raw Legumes and Legume Products 4.36 mg 24%
504 Cornmeal, degermed, enriched, yellow Cereal Grains and Pasta 4.36 mg 24%
505 Rice, white, medium-grain, raw, enriched Cereal Grains and Pasta 4.36 mg 24%
506 Cornmeal, degermed, enriched, white Cereal Grains and Pasta 4.36 mg 24%
507 Semolina, enriched Cereal Grains and Pasta 4.36 mg 24%
508 Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) Baked Products 4.35 mg 24%
509 Winged beans, mature seeds, cooked, boiled, without salt Legumes and Legume Products 4.33 mg 24%
510 Winged beans, mature seeds, cooked, boiled, with salt Legumes and Legume Products 4.33 mg 24%
511 Snacks, pretzels, hard, plain, made with enriched flour, unsalted Snacks 4.32 mg 24%
512 Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Legumes and Legume Products 4.31 mg 24%
513 Rice, white, long-grain, regular, raw, enriched Cereal Grains and Pasta 4.31 mg 24%
514 Pie Crust, Cookie-type, Chocolate, Ready Crust Baked Products 4.30 mg 24%
515 Bread, sticks, plain Baked Products 4.28 mg 24%
516 Seeds, sunflower seed kernels, oil roasted, with salt added Nut and Seed Products 4.28 mg 24%
517 Macaroni, vegetable, enriched, dry Cereal Grains and Pasta 4.28 mg 24%
518 Seeds, sunflower seed kernels, oil roasted, without salt Nut and Seed Products 4.28 mg 24%
519 Candies, sesame crunch Sweets 4.27 mg 24%
520 Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar Baked Products 4.26 mg 24%
521 Cereals, oats, regular and quick, not fortified, dry Breakfast Cereals 4.25 mg 24%
522 Rice, white, short-grain, enriched, uncooked Cereal Grains and Pasta 4.23 mg 24%
523 Noodles, egg, spinach, enriched, dry Cereal Grains and Pasta 4.20 mg 23%
524 Babyfood, crackers, vegetable Baby Foods 4.20 mg 23%
525 Muffins, oat bran Baked Products 4.20 mg 23%
526 Cereals, QUAKER, Instant Oatmeal Organic, Regular Breakfast Cereals 4.20 mg 23%
527 Bagels, whole grain white Baked Products 4.19 mg 23%
528 Babyfood, cookies Baby Foods 4.18 mg 23%
529 Bread, protein (includes gluten) Baked Products 4.15 mg 23%
530 Baking chocolate, unsweetened, liquid Sweets 4.15 mg 23%
531 Spaghetti, protein-fortified, dry, enriched (n x 6.25) Cereal Grains and Pasta 4.15 mg 23%
532 Rolls, dinner, oat bran Baked Products 4.14 mg 23%
533 Nabisco, Nabisco Grahams Crackers Baked Products 4.13 mg 23%
534 Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) Nut and Seed Products 4.12 mg 23%
535 Seeds, sunflower seed butter, without salt Nut and Seed Products 4.12 mg 23%
536 Soup, ramen noodle, any flavor, dry Soups, Sauces, and Gravies 4.11 mg 23%
537 Archway Home Style Cookies, Iced Molasses Baked Products 4.10 mg 23%
538 Bagels, cinnamon-raisin, toasted Baked Products 4.09 mg 23%
539 Bread, wheat, toasted Baked Products 4.09 mg 23%
540 Croutons, plain Baked Products 4.08 mg 23%
541 Cookies, chocolate chip, commercially prepared, soft-type Baked Products 4.07 mg 23%
542 Cookies, oatmeal, commercially prepared, special dietary Baked Products 4.07 mg 23%
543 Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal Breakfast Cereals 4.07 mg 23%
544 Peaches, dried, sulfured, uncooked Fruits and Fruit Juices 4.06 mg 23%
545 Buckwheat flour, whole-groat Cereal Grains and Pasta 4.06 mg 23%
546 Yeast extract spread Vegetables and Vegetable Products 4.04 mg 22%
547 Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola Breakfast Cereals 4.04 mg 22%
548 Cereals ready-to-eat, UNCLE SAM CEREAL Breakfast Cereals 4.03 mg 22%
549 Crackers, standard snack-type, regular Baked Products 4.03 mg 22%
550 Nuts, pistachio nuts, dry roasted, with salt added Nut and Seed Products 4.03 mg 22%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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