Vegan foods high in Iron (USDA Foundation)

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 101-150 of 271 foods.

# Food Category Per 100 g % DV
101 Beans, black, canned, sodium added, drained and rinsed Legumes and Legume Products 1.69 mg 9%
102 Flour, chestnut Nut and Seed Products 1.62 mg 9%
103 Kale, raw Vegetables and Vegetable Products 1.60 mg 9%
104 Beans, navy, canned, sodium added, drained and rinsed Legumes and Legume Products 1.60 mg 9%
105 Mustard, prepared, yellow Spices and Herbs 1.59 mg 9%
106 Peanuts, raw Legumes and Legume Products 1.55 mg 9%
107 Flour, semolina, coarse and semi-coarse Cereal Grains and Pasta 1.55 mg 9%
108 Wild rice, dry, raw Cereal Grains and Pasta 1.53 mg 8%
109 Flour, rice, brown Cereal Grains and Pasta 1.50 mg 8%
110 Restaurant, Latino, pupusas con frijoles (pupusas, bean) Restaurant Foods 1.46 mg 8%
111 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Legumes and Legume Products 1.44 mg 8%
112 Beans, cannellini, canned, sodium added, drained and rinsed Legumes and Legume Products 1.41 mg 8%
113 Arugula, baby, raw Vegetables and Vegetable Products 1.39 mg 8%
114 Beans, great northern, canned, sodium added, drained and rinsed Legumes and Legume Products 1.38 mg 8%
115 Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed Legumes and Legume Products 1.30 mg 7%
116 Beans, pinto, canned, sodium added, drained and rinsed Legumes and Legume Products 1.28 mg 7%
117 Mushroom, enoki Vegetables and Vegetable Products 1.27 mg 7%
118 Spinach, baby Vegetables and Vegetable Products 1.26 mg 7%
119 Spinach, baby Vegetables and Vegetable Products 1.26 mg 7%
120 Rice, brown, long grain, unenriched, raw Cereal Grains and Pasta 1.24 mg 7%
121 Tomato, puree, canned Vegetables and Vegetable Products 1.24 mg 7%
122 Rice, red, unenriched, dry, raw Cereal Grains and Pasta 1.20 mg 7%
123 Flour, wheat, all-purpose, unenriched, unbleached Cereal Grains and Pasta 1.18 mg 7%
124 Onion rings, breaded, par fried, frozen, prepared, heated in oven Vegetables and Vegetable Products 1.14 mg 6%
125 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed Vegetables and Vegetable Products 1.14 mg 6%
126 Rice, black, unenriched, raw Cereal Grains and Pasta 1.12 mg 6%
127 Tomato, sauce, canned, with salt added Vegetables and Vegetable Products 1.11 mg 6%
128 Blackeye pea, canned, sodium added, drained and rinsed Legumes and Legume Products 1.08 mg 6%
129 Spinach, mature Vegetables and Vegetable Products 1.05 mg 6%
130 Spinach, mature Vegetables and Vegetable Products 1.05 mg 6%
131 Green onion, (scallion), bulb and greens, root removed, raw Vegetables and Vegetable Products 1.04 mg 6%
132 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed Legumes and Legume Products 1.04 mg 6%
133 Flour, 00 Cereal Grains and Pasta 0.99 mg 5%
134 Lettuce, cos or romaine, raw Vegetables and Vegetable Products 0.95 mg 5%
135 Lettuce, cos or romaine, raw Vegetables and Vegetable Products 0.95 mg 5%
136 Tomatoes, whole, canned, solids and liquids, with salt added Vegetables and Vegetable Products 0.93 mg 5%
137 Flour, pastry, unenriched, unbleached Cereal Grains and Pasta 0.87 mg 5%
138 Kale, frozen, cooked, boiled, drained, without salt Vegetables and Vegetable Products 0.84 mg 5%
139 Beans, snap, green, canned, regular pack, drained solids Vegetables and Vegetable Products 0.78 mg 4%
140 Sauce, pasta, spaghetti/marinara, ready-to-serve Soups, Sauces, and Gravies 0.78 mg 4%
141 Leeks, bulb and greens, root removed, raw Vegetables and Vegetable Products 0.76 mg 4%
142 Collards, raw Vegetables and Vegetable Products 0.75 mg 4%
143 Mushroom, beech Vegetables and Vegetable Products 0.74 mg 4%
144 Brussels sprouts, raw Vegetables and Vegetable Products 0.73 mg 4%
145 Mushroom, oyster Vegetables and Vegetable Products 0.70 mg 4%
146 Mushroom, oyster Vegetables and Vegetable Products 0.70 mg 4%
147 Broccoli, raw Vegetables and Vegetable Products 0.69 mg 4%
148 Broccoli, raw Vegetables and Vegetable Products 0.69 mg 4%
149 Mushroom, lion's mane Vegetables and Vegetable Products 0.69 mg 4%
150 Mushroom, lion's mane Vegetables and Vegetable Products 0.69 mg 4%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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