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 201-250 of 301 foods.

# Food Category Per 100 g % DV
201 Lettuce, leaf, green, raw Vegetables and Vegetable Products 0.32 mg 2%
202 Plantains, ripe, raw Fruits and Fruit Juices 0.32 mg 2%
203 Plantains, overripe, raw Fruits and Fruit Juices 0.31 mg 2%
204 Mushroom, crimini Vegetables and Vegetable Products 0.31 mg 2%
205 Olives, green, Manzanilla, stuffed with pimiento Fruits and Fruit Juices 0.31 mg 2%
206 Squash, winter, acorn, raw Vegetables and Vegetable Products 0.31 mg 2%
207 Nectarines, raw Fruits and Fruit Juices 0.30 mg 2%
208 Tomato juice, with added ingredients, from concentrate, shelf stable Vegetables and Vegetable Products 0.30 mg 2%
209 Almond milk, unsweetened, plain, shelf stable Beverages 0.29 mg 2%
210 Almond milk, unsweetened, plain, shelf stable Beverages 0.29 mg 2%
211 Strawberries, raw Fruits and Fruit Juices 0.28 mg 2%
212 Strawberries, raw Fruits and Fruit Juices 0.28 mg 2%
213 Onions, yellow, raw Vegetables and Vegetable Products 0.28 mg 2%
214 Lettuce, romaine, green, raw Vegetables and Vegetable Products 0.27 mg 1%
215 Oat milk, unsweetened, plain, refrigerated Beverages 0.26 mg 1%
216 Cabbage, napa, leaf, destemmed, raw Vegetables and Vegetable Products 0.26 mg 1%
217 Strawberries, raw Fruits and Fruit Juices 0.26 mg 1%
218 Strawberries, raw Fruits and Fruit Juices 0.26 mg 1%
219 Tomatillos, dehusked, raw Vegetables and Vegetable Products 0.24 mg 1%
220 Kiwifruit, green, raw Fruits and Fruit Juices 0.24 mg 1%
221 Cheese, American, restaurant Dairy and Egg Products 0.24 mg 1%
222 Onions, red, raw Vegetables and Vegetable Products 0.24 mg 1%
223 Pickles, cucumber, dill or kosher dill Vegetables and Vegetable Products 0.23 mg 1%
224 Mushrooms, white button Vegetables and Vegetable Products 0.23 mg 1%
225 Mushrooms, white button Vegetables and Vegetable Products 0.23 mg 1%
226 Flour, rice, white, unenriched Cereal Grains and Pasta 0.22 mg 1%
227 Squash, winter, butternut, raw Vegetables and Vegetable Products 0.21 mg 1%
228 Mushroom, maitake Vegetables and Vegetable Products 0.21 mg 1%
229 Blackberries, raw Fruits and Fruit Juices 0.21 mg 1%
230 Juice, tart cherry, from concentrate, shelf-stable Fruits and Fruit Juices 0.20 mg 1%
231 Cheese, mozzarella, low moisture, part-skim Dairy and Egg Products 0.20 mg 1%
232 Grapes, green, seedless, raw Fruits and Fruit Juices 0.20 mg 1%
233 Grapes, green, seedless, raw Fruits and Fruit Juices 0.20 mg 1%
234 Squash, summer, green, zucchini, includes skin, raw Vegetables and Vegetable Products 0.19 mg 1%
235 Peppers, bell, green, raw Vegetables and Vegetable Products 0.19 mg 1%
236 Egg, white, raw, frozen, pasteurized Dairy and Egg Products 0.18 mg 1%
237 Cheese, dry white, queso seco Dairy and Egg Products 0.18 mg 1%
238 Cheese, dry white, queso seco Dairy and Egg Products 0.18 mg 1%
239 Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) Fruits and Fruit Juices 0.17 mg 1%
240 Pears, raw, bartlett Fruits and Fruit Juices 0.17 mg 1%
241 Apricot, with skin, raw Fruits and Fruit Juices 0.16 mg 1%
242 Peppers, banana or Hungarian wax, seeded, raw Vegetables and Vegetable Products 0.16 mg 1%
243 Grapes, red, seedless, raw Fruits and Fruit Juices 0.16 mg 1%
244 Grapes, red, seedless, raw Fruits and Fruit Juices 0.16 mg 1%
245 Cheese, cheddar Dairy and Egg Products 0.16 mg 1%
246 Carrots, mature, raw Vegetables and Vegetable Products 0.15 mg 1%
247 Onions, white, raw Vegetables and Vegetable Products 0.15 mg 1%
248 Mushrooms, shiitake Vegetables and Vegetable Products 0.14 mg 1%
249 Mushrooms, shiitake Vegetables and Vegetable Products 0.14 mg 1%
250 Cheese, parmesan, grated, refrigerated Dairy and Egg Products 0.14 mg 1%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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