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 151-200 of 271 foods.

# Food Category Per 100 g % DV
151 Beans, snap, green, raw Vegetables and Vegetable Products 0.65 mg 4%
152 Avocado, Hass, peeled, raw Fruits and Fruit Juices 0.61 mg 3%
153 Tomatoes, canned, red, ripe, diced Vegetables and Vegetable Products 0.57 mg 3%
154 Soy milk, unsweetened, plain, shelf stable Legumes and Legume Products 0.54 mg 3%
155 Soy milk, unsweetened, plain, shelf stable Legumes and Legume Products 0.54 mg 3%
156 Parsnips, raw Vegetables and Vegetable Products 0.51 mg 3%
157 Mushroom, pioppini Vegetables and Vegetable Products 0.49 mg 3%
158 Raspberries, raw Fruits and Fruit Juices 0.45 mg 3%
159 Raspberries, raw Fruits and Fruit Juices 0.45 mg 3%
160 Juice, prune, shelf-stable Fruits and Fruit Juices 0.44 mg 2%
161 Asparagus, green, raw Vegetables and Vegetable Products 0.44 mg 2%
162 Cabbage, bok choy, raw Vegetables and Vegetable Products 0.44 mg 2%
163 Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) Vegetables and Vegetable Products 0.43 mg 2%
164 Carrots, frozen, unprepared Vegetables and Vegetable Products 0.43 mg 2%
165 Ketchup, restaurant Vegetables and Vegetable Products 0.43 mg 2%
166 Beets, raw Vegetables and Vegetable Products 0.43 mg 2%
167 Sauce, salsa, ready-to-serve Soups, Sauces, and Gravies 0.42 mg 2%
168 Sauce, salsa, ready-to-serve Soups, Sauces, and Gravies 0.42 mg 2%
169 Lettuce, leaf, red, raw Vegetables and Vegetable Products 0.40 mg 2%
170 Radicchio, raw Vegetables and Vegetable Products 0.40 mg 2%
171 Sweet potatoes, orange flesh, without skin, raw Vegetables and Vegetable Products 0.40 mg 2%
172 Potatoes, red, without skin, raw Vegetables and Vegetable Products 0.39 mg 2%
173 Corn, sweet, yellow and white kernels,  fresh, raw Vegetables and Vegetable Products 0.39 mg 2%
174 Potatoes, russet, without skin, raw Vegetables and Vegetable Products 0.38 mg 2%
175 Melons, cantaloupe, raw Fruits and Fruit Juices 0.38 mg 2%
176 Melons, cantaloupe, raw Fruits and Fruit Juices 0.38 mg 2%
177 Potatoes, gold, without skin, raw Vegetables and Vegetable Products 0.37 mg 2%
178 Soy milk, sweetened, plain, refrigerated Legumes and Legume Products 0.37 mg 2%
179 Peppers, bell, orange, raw Vegetables and Vegetable Products 0.37 mg 2%
180 Peppers, bell, yellow, raw Vegetables and Vegetable Products 0.36 mg 2%
181 Peppers, bell, red, raw Vegetables and Vegetable Products 0.35 mg 2%
182 Peaches, yellow, raw Fruits and Fruit Juices 0.34 mg 2%
183 Flour, rice, glutinous Cereal Grains and Pasta 0.34 mg 2%
184 Blueberries, raw Fruits and Fruit Juices 0.34 mg 2%
185 Blueberries, raw Fruits and Fruit Juices 0.34 mg 2%
186 Mushroom, king oyster Vegetables and Vegetable Products 0.34 mg 2%
187 Plantains, underripe, raw Fruits and Fruit Juices 0.33 mg 2%
188 Cauliflower, raw Vegetables and Vegetable Products 0.33 mg 2%
189 Shallots, bulb, peeled, root removed, raw Vegetables and Vegetable Products 0.33 mg 2%
190 Tomatoes, grape, raw Vegetables and Vegetable Products 0.33 mg 2%
191 Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) Fruits and Fruit Juices 0.33 mg 2%
192 Oranges, raw, navels Fruits and Fruit Juices 0.33 mg 2%
193 Lettuce, leaf, green, raw Vegetables and Vegetable Products 0.32 mg 2%
194 Plantains, ripe, raw Fruits and Fruit Juices 0.32 mg 2%
195 Plantains, overripe, raw Fruits and Fruit Juices 0.31 mg 2%
196 Mushroom, crimini Vegetables and Vegetable Products 0.31 mg 2%
197 Olives, green, Manzanilla, stuffed with pimiento Fruits and Fruit Juices 0.31 mg 2%
198 Squash, winter, acorn, raw Vegetables and Vegetable Products 0.31 mg 2%
199 Nectarines, raw Fruits and Fruit Juices 0.30 mg 2%
200 Tomato juice, with added ingredients, from concentrate, shelf stable Vegetables and Vegetable Products 0.30 mg 2%

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