Vegetarian 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 451-500 of 4377 foods.

# Food Category Per 100 g % DV
451 Pigeon peas (red gram), mature seeds, raw Legumes and Legume Products 5.23 mg 29%
452 Snacks, soy chips or crisps, salted Snacks 5.20 mg 29%
453 Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors Snacks 5.20 mg 29%
454 Vital wheat gluten Cereal Grains and Pasta 5.20 mg 29%
455 Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt Breakfast Cereals 5.19 mg 29%
456 Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Nut and Seed Products 5.18 mg 29%
457 Crackers, saltines, whole wheat (includes multi-grain) Baked Products 5.14 mg 29%
458 Soybeans, mature cooked, boiled, without salt Legumes and Legume Products 5.14 mg 29%
459 Soybeans, mature seeds, cooked, boiled, with salt Legumes and Legume Products 5.14 mg 29%
460 Kanpyo, (dried gourd strips) Vegetables and Vegetable Products 5.12 mg 28%
461 Hyacinth beans, mature seeds, raw Legumes and Legume Products 5.10 mg 28%
462 Jujube, Chinese, fresh, dried Fruits and Fruit Juices 5.09 mg 28%
463 Peppermint, fresh Spices and Herbs 5.08 mg 28%
464 Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Legumes and Legume Products 5.07 mg 28%
465 Wheat flour, white (industrial), 10% protein, unbleached, enriched Cereal Grains and Pasta 5.06 mg 28%
466 Wheat flour, white (industrial), 11.5% protein, bleached, enriched Cereal Grains and Pasta 5.06 mg 28%
467 Wheat flour, white (industrial), 11.5% protein, unbleached, enriched Cereal Grains and Pasta 5.06 mg 28%
468 Wheat flour, white (industrial), 13% protein, bleached, enriched Cereal Grains and Pasta 5.06 mg 28%
469 Wheat flour, white (industrial), 9% protein, bleached, enriched Cereal Grains and Pasta 5.06 mg 28%
470 Wheat flour, white (industrial), 10% protein, bleached, enriched Cereal Grains and Pasta 5.06 mg 28%
471 Wheat flour, white (industrial), 15% protein, bleached, enriched Cereal Grains and Pasta 5.06 mg 28%
472 Snacks, bagel chips, plain Snacks 5.05 mg 28%
473 Nuts, cashew butter, plain, without salt added Nut and Seed Products 5.03 mg 28%
474 Beans, black, mature seeds, raw Legumes and Legume Products 5.02 mg 28%
475 Crackers, wheat, reduced fat Baked Products 5.02 mg 28%
476 Parmesan cheese topping, fat free Dairy and Egg Products 5.00 mg 28%
477 Beans, cranberry (roman), mature seeds, raw Legumes and Legume Products 5.00 mg 28%
478 Archway Home Style Cookies, Old Fashioned Molasses Baked Products 4.99 mg 28%
479 Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt Breakfast Cereals 4.98 mg 28%
480 Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut Snacks 4.98 mg 28%
481 Beans, adzuki, mature seeds, raw Legumes and Legume Products 4.98 mg 28%
482 Rye flour, dark Cereal Grains and Pasta 4.97 mg 28%
483 Beverages, Cocoa mix, no sugar added, powder Beverages 4.96 mg 28%
484 Cereals, CREAM OF WHEAT, instant, prepared with water, without salt Breakfast Cereals 4.96 mg 28%
485 Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A Beverages 4.96 mg 28%
486 Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched Cereal Grains and Pasta 4.95 mg 28%
487 Cornmeal, white, self-rising, bolted, with wheat flour added, enriched Cereal Grains and Pasta 4.95 mg 28%
488 Bread, crumbs, dry, grated, seasoned Baked Products 4.92 mg 27%
489 Nuts, cashew butter, plain, with salt added Nut and Seed Products 4.91 mg 27%
490 Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour Snacks 4.90 mg 27%
491 Seeds, safflower seed kernels, dried Nut and Seed Products 4.90 mg 27%
492 Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) Baked Products 4.90 mg 27%
493 Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping Baked Products 4.90 mg 27%
494 Bread, white wheat Baked Products 4.89 mg 27%
495 Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt Breakfast Cereals 4.88 mg 27%
496 Crackers, cheese, regular Baked Products 4.88 mg 27%
497 Tofu, fried Legumes and Legume Products 4.87 mg 27%
498 Tofu, fried, prepared with calcium sulfate Legumes and Legume Products 4.87 mg 27%
499 Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza Baked Products 4.87 mg 27%
500 Breakfast bar, corn flake crust with fruit Snacks 4.86 mg 27%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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