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 151-200 of 301 foods.

# Food Category Per 100 g % DV
151 Mushroom, oyster Vegetables and Vegetable Products 0.70 mg 4%
152 Mushroom, oyster Vegetables and Vegetable Products 0.70 mg 4%
153 Broccoli, raw Vegetables and Vegetable Products 0.69 mg 4%
154 Broccoli, raw Vegetables and Vegetable Products 0.69 mg 4%
155 Mushroom, lion's mane Vegetables and Vegetable Products 0.69 mg 4%
156 Mushroom, lion's mane Vegetables and Vegetable Products 0.69 mg 4%
157 Beans, snap, green, raw Vegetables and Vegetable Products 0.65 mg 4%
158 Avocado, Hass, peeled, raw Fruits and Fruit Juices 0.61 mg 3%
159 Tomatoes, canned, red, ripe, diced Vegetables and Vegetable Products 0.57 mg 3%
160 Soy milk, unsweetened, plain, shelf stable Legumes and Legume Products 0.54 mg 3%
161 Soy milk, unsweetened, plain, shelf stable Legumes and Legume Products 0.54 mg 3%
162 Parsnips, raw Vegetables and Vegetable Products 0.51 mg 3%
163 Mushroom, pioppini Vegetables and Vegetable Products 0.49 mg 3%
164 Cheese, pasteurized process, American, vitamin D fortified Dairy and Egg Products 0.48 mg 3%
165 Raspberries, raw Fruits and Fruit Juices 0.45 mg 3%
166 Raspberries, raw Fruits and Fruit Juices 0.45 mg 3%
167 Cheese, parmesan, grated Dairy and Egg Products 0.45 mg 2%
168 Juice, prune, shelf-stable Fruits and Fruit Juices 0.44 mg 2%
169 Asparagus, green, raw Vegetables and Vegetable Products 0.44 mg 2%
170 Cabbage, bok choy, raw Vegetables and Vegetable Products 0.44 mg 2%
171 Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) Vegetables and Vegetable Products 0.43 mg 2%
172 Carrots, frozen, unprepared Vegetables and Vegetable Products 0.43 mg 2%
173 Ketchup, restaurant Vegetables and Vegetable Products 0.43 mg 2%
174 Beets, raw Vegetables and Vegetable Products 0.43 mg 2%
175 Sauce, salsa, ready-to-serve Soups, Sauces, and Gravies 0.42 mg 2%
176 Sauce, salsa, ready-to-serve Soups, Sauces, and Gravies 0.42 mg 2%
177 Lettuce, leaf, red, raw Vegetables and Vegetable Products 0.40 mg 2%
178 Radicchio, raw Vegetables and Vegetable Products 0.40 mg 2%
179 Sweet potatoes, orange flesh, without skin, raw Vegetables and Vegetable Products 0.40 mg 2%
180 Potatoes, red, without skin, raw Vegetables and Vegetable Products 0.39 mg 2%
181 Corn, sweet, yellow and white kernels,  fresh, raw Vegetables and Vegetable Products 0.39 mg 2%
182 Potatoes, russet, without skin, raw Vegetables and Vegetable Products 0.38 mg 2%
183 Melons, cantaloupe, raw Fruits and Fruit Juices 0.38 mg 2%
184 Melons, cantaloupe, raw Fruits and Fruit Juices 0.38 mg 2%
185 Potatoes, gold, without skin, raw Vegetables and Vegetable Products 0.37 mg 2%
186 Soy milk, sweetened, plain, refrigerated Legumes and Legume Products 0.37 mg 2%
187 Peppers, bell, orange, raw Vegetables and Vegetable Products 0.37 mg 2%
188 Peppers, bell, yellow, raw Vegetables and Vegetable Products 0.36 mg 2%
189 Peppers, bell, red, raw Vegetables and Vegetable Products 0.35 mg 2%
190 Peaches, yellow, raw Fruits and Fruit Juices 0.34 mg 2%
191 Flour, rice, glutinous Cereal Grains and Pasta 0.34 mg 2%
192 Blueberries, raw Fruits and Fruit Juices 0.34 mg 2%
193 Blueberries, raw Fruits and Fruit Juices 0.34 mg 2%
194 Mushroom, king oyster Vegetables and Vegetable Products 0.34 mg 2%
195 Plantains, underripe, raw Fruits and Fruit Juices 0.33 mg 2%
196 Cauliflower, raw Vegetables and Vegetable Products 0.33 mg 2%
197 Shallots, bulb, peeled, root removed, raw Vegetables and Vegetable Products 0.33 mg 2%
198 Tomatoes, grape, raw Vegetables and Vegetable Products 0.33 mg 2%
199 Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) Fruits and Fruit Juices 0.33 mg 2%
200 Oranges, raw, navels Fruits and Fruit Juices 0.33 mg 2%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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