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 151-200 of 4377 foods.

# Food Category Per 100 g % DV
151 Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches Breakfast Cereals 15.50 mg 86%
152 Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal Breakfast Cereals 15.25 mg 85%
153 Seeds, sesame flour, high-fat Nut and Seed Products 15.17 mg 84%
154 Cereals ready-to-eat, frosted oat cereal with marshmallows Breakfast Cereals 15.00 mg 83%
155 Seeds, sesame seeds, whole, roasted and toasted Nut and Seed Products 14.76 mg 82%
156 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR Snacks 14.67 mg 82%
157 Seeds, sesame seeds, whole, dried Nut and Seed Products 14.55 mg 81%
158 Seeds, sesame meal, partially defatted Nut and Seed Products 14.55 mg 81%
159 Cocoa, dry powder, hi-fat or breakfast, processed with alkali Sweets 14.50 mg 81%
160 Soy protein isolate Legumes and Legume Products 14.50 mg 81%
161 Soy protein isolate, potassium type Legumes and Legume Products 14.50 mg 81%
162 Babyfood, cereal, high protein, with apple and orange, prepared with whole milk Baby Foods 14.42 mg 80%
163 Walrus, liver, raw (Alaska Native) American Indian/Alaska Native Foods 14.40 mg 80%
164 Spices, pepper, white Spices and Herbs 14.31 mg 80%
165 Seeds, sesame flour, partially defatted Nut and Seed Products 14.30 mg 79%
166 Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified Baby Foods 14.30 mg 79%
167 Seeds, sesame flour, low-fat Nut and Seed Products 14.22 mg 79%
168 Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE Snacks 14.20 mg 79%
169 Spices, cardamom Spices and Herbs 13.97 mg 78%
170 Spices, mace, ground Spices and Herbs 13.90 mg 77%
171 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Breakfast Cereals 13.88 mg 77%
172 Cocoa, dry powder, unsweetened Sweets 13.86 mg 77%
173 Soy meal, defatted, raw Legumes and Legume Products 13.70 mg 76%
174 Seal, ringed, liver (Alaska Native) American Indian/Alaska Native Foods 13.50 mg 75%
175 Winged beans, mature seeds, raw Legumes and Legume Products 13.44 mg 75%
176 Seeds, cottonseed meal, partially defatted (glandless) Nut and Seed Products 13.35 mg 74%
177 Babyfood, fortified cereal bar, fruit filling Baby Foods 13.16 mg 73%
178 Cereals ready-to-eat, WEETABIX whole grain cereal Breakfast Cereals 12.86 mg 71%
179 Beverage, instant breakfast powder, chocolate, not reconstituted Dairy and Egg Products 12.82 mg 71%
180 Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar Breakfast Cereals 12.77 mg 71%
181 Seeds, cottonseed flour, partially defatted (glandless) Nut and Seed Products 12.66 mg 70%
182 Seeds, cottonseed flour, low fat (glandless) Nut and Seed Products 12.58 mg 70%
183 Archway Home Style Cookies, Reduced Fat Ginger Snaps Baked Products 12.57 mg 70%
184 Mushrooms, morel, raw Vegetables and Vegetable Products 12.18 mg 68%
185 Cookies, chocolate sandwich, with creme filling, regular Baked Products 12.14 mg 67%
186 Babyfood, cereal, high protein, prepared with whole milk Baby Foods 12.14 mg 67%
187 Babyfood, cereal, oatmeal, prepared with whole milk Baby Foods 12.14 mg 67%
188 Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar Breakfast Cereals 12.13 mg 67%
189 Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar Breakfast Cereals 12.00 mg 67%
190 Beverages, Protein powder soy based Beverages 12.00 mg 67%
191 Protein supplement, milk based, Muscle Milk Light, powder Dairy and Egg Products 12.00 mg 67%
192 Meat extender Legumes and Legume Products 11.99 mg 67%
193 Chocolate, dark, 70-85% cacao solids Sweets 11.90 mg 66%
194 Spearmint, fresh Spices and Herbs 11.87 mg 66%
195 Spices, cloves, ground Spices and Herbs 11.83 mg 66%
196 Formulated bar, POWER BAR, chocolate Snacks 11.70 mg 65%
197 Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes Breakfast Cereals 11.60 mg 64%
198 Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry Breakfast Cereals 11.30 mg 63%
199 Leavening agents, baking powder, double-acting, straight phosphate Baked Products 11.27 mg 63%
200 Babyfood, cereal, mixed, with honey, prepared with whole milk Baby Foods 11.27 mg 63%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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