Vegetarian 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 301 foods.

# Food Category Per 100 g % DV
101 Peanut butter, creamy Legumes and Legume Products 1.85 mg 10%
102 Egg, whole, raw, frozen, pasteurized Dairy and Egg Products 1.77 mg 10%
103 Peanut butter, smooth style, with salt Legumes and Legume Products 1.73 mg 10%
104 Corn flour, masa harina, white or yellow, dry, raw Cereal Grains and Pasta 1.70 mg 9%
105 Beans, black, canned, sodium added, drained and rinsed Legumes and Legume Products 1.69 mg 9%
106 Eggs, Grade A, Large, egg whole Dairy and Egg Products 1.67 mg 9%
107 Flour, chestnut Nut and Seed Products 1.62 mg 9%
108 Kale, raw Vegetables and Vegetable Products 1.60 mg 9%
109 Beans, navy, canned, sodium added, drained and rinsed Legumes and Legume Products 1.60 mg 9%
110 Mustard, prepared, yellow Spices and Herbs 1.59 mg 9%
111 Peanuts, raw Legumes and Legume Products 1.55 mg 9%
112 Flour, semolina, coarse and semi-coarse Cereal Grains and Pasta 1.55 mg 9%
113 Wild rice, dry, raw Cereal Grains and Pasta 1.53 mg 8%
114 Flour, rice, brown Cereal Grains and Pasta 1.50 mg 8%
115 Restaurant, Latino, pupusas con frijoles (pupusas, bean) Restaurant Foods 1.46 mg 8%
116 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Legumes and Legume Products 1.44 mg 8%
117 Beans, cannellini, canned, sodium added, drained and rinsed Legumes and Legume Products 1.41 mg 8%
118 Arugula, baby, raw Vegetables and Vegetable Products 1.39 mg 8%
119 Beans, great northern, canned, sodium added, drained and rinsed Legumes and Legume Products 1.38 mg 8%
120 Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed Legumes and Legume Products 1.30 mg 7%
121 Cheese, pasteurized process cheese food or product, American, singles Dairy and Egg Products 1.30 mg 7%
122 Beans, pinto, canned, sodium added, drained and rinsed Legumes and Legume Products 1.28 mg 7%
123 Mushroom, enoki Vegetables and Vegetable Products 1.27 mg 7%
124 Spinach, baby Vegetables and Vegetable Products 1.26 mg 7%
125 Spinach, baby Vegetables and Vegetable Products 1.26 mg 7%
126 Rice, brown, long grain, unenriched, raw Cereal Grains and Pasta 1.24 mg 7%
127 Tomato, puree, canned Vegetables and Vegetable Products 1.24 mg 7%
128 Rice, red, unenriched, dry, raw Cereal Grains and Pasta 1.20 mg 7%
129 Flour, wheat, all-purpose, unenriched, unbleached Cereal Grains and Pasta 1.18 mg 7%
130 Onion rings, breaded, par fried, frozen, prepared, heated in oven Vegetables and Vegetable Products 1.14 mg 6%
131 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed Vegetables and Vegetable Products 1.14 mg 6%
132 Rice, black, unenriched, raw Cereal Grains and Pasta 1.12 mg 6%
133 Tomato, sauce, canned, with salt added Vegetables and Vegetable Products 1.11 mg 6%
134 Blackeye pea, canned, sodium added, drained and rinsed Legumes and Legume Products 1.08 mg 6%
135 Spinach, mature Vegetables and Vegetable Products 1.05 mg 6%
136 Spinach, mature Vegetables and Vegetable Products 1.05 mg 6%
137 Green onion, (scallion), bulb and greens, root removed, raw Vegetables and Vegetable Products 1.04 mg 6%
138 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed Legumes and Legume Products 1.04 mg 6%
139 Flour, 00 Cereal Grains and Pasta 0.99 mg 5%
140 Lettuce, cos or romaine, raw Vegetables and Vegetable Products 0.95 mg 5%
141 Lettuce, cos or romaine, raw Vegetables and Vegetable Products 0.95 mg 5%
142 Tomatoes, whole, canned, solids and liquids, with salt added Vegetables and Vegetable Products 0.93 mg 5%
143 Flour, pastry, unenriched, unbleached Cereal Grains and Pasta 0.87 mg 5%
144 Kale, frozen, cooked, boiled, drained, without salt Vegetables and Vegetable Products 0.84 mg 5%
145 Beans, snap, green, canned, regular pack, drained solids Vegetables and Vegetable Products 0.78 mg 4%
146 Sauce, pasta, spaghetti/marinara, ready-to-serve Soups, Sauces, and Gravies 0.78 mg 4%
147 Leeks, bulb and greens, root removed, raw Vegetables and Vegetable Products 0.76 mg 4%
148 Collards, raw Vegetables and Vegetable Products 0.75 mg 4%
149 Mushroom, beech Vegetables and Vegetable Products 0.74 mg 4%
150 Brussels sprouts, raw Vegetables and Vegetable Products 0.73 mg 4%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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