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 301-350 of 4377 foods.

# Food Category Per 100 g % DV
301 Beans, kidney, all types, mature seeds, raw Legumes and Legume Products 8.20 mg 46%
302 Lemon grass (citronella), raw Vegetables and Vegetable Products 8.17 mg 45%
303 Leavening agents, baking powder, low-sodium Baked Products 8.17 mg 45%
304 Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) Sweets 8.13 mg 45%
305 Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated Vegetables and Vegetable Products 8.07 mg 45%
306 Seeds, pumpkin and squash seed kernels, roasted, with salt added Nut and Seed Products 8.07 mg 45%
307 Seeds, pumpkin and squash seed kernels, roasted, without salt Nut and Seed Products 8.07 mg 45%
308 Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry Breakfast Cereals 8.07 mg 45%
309 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ Breakfast Cereals 8.05 mg 45%
310 Chocolate, dark, 45- 59% cacao solids Sweets 8.02 mg 45%
311 Seeds, hemp seed, hulled Nut and Seed Products 7.95 mg 44%
312 Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Breakfast Cereals 7.92 mg 44%
313 Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry Breakfast Cereals 7.91 mg 44%
314 Pancakes, whole-wheat, dry mix, incomplete Baked Products 7.84 mg 44%
315 Papad Legumes and Legume Products 7.80 mg 43%
316 Spices, pepper, red or cayenne Spices and Herbs 7.80 mg 43%
317 Cookies, chocolate sandwich, with extra creme filling Baked Products 7.80 mg 43%
318 Seeds, sesame seed kernels, toasted, with salt added (decorticated) Nut and Seed Products 7.78 mg 43%
319 Seeds, sesame seed kernels, toasted, without salt added (decorticated) Nut and Seed Products 7.78 mg 43%
320 Beans, small white, mature seeds, raw Legumes and Legume Products 7.73 mg 43%
321 Seeds, chia seeds, dried Nut and Seed Products 7.72 mg 43%
322 Crackers, saltines, fat-free, low-sodium Baked Products 7.72 mg 43%
323 Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted Baby Foods 7.70 mg 43%
324 Infant formula, NESTLE, GOOD START SUPREME, with iron, powder Baby Foods 7.70 mg 43%
325 Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder Beverages 7.70 mg 43%
326 Infant formula, GERBER, GOOD START, PROTECT PLUS, powder Baby Foods 7.70 mg 43%
327 Teff, uncooked Cereal Grains and Pasta 7.63 mg 42%
328 Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES Breakfast Cereals 7.62 mg 42%
329 Amaranth grain, uncooked Cereal Grains and Pasta 7.61 mg 42%
330 Leeks, (bulb and lower-leaf portion), freeze-dried Vegetables and Vegetable Products 7.60 mg 42%
331 Mungo beans, mature seeds, raw Legumes and Legume Products 7.57 mg 42%
332 Lima beans, large, mature seeds, raw Legumes and Legume Products 7.51 mg 42%
333 Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder Baby Foods 7.50 mg 42%
334 Babyfood, cereal, oatmeal, with applesauce and bananas, strained Baby Foods 7.50 mg 42%
335 Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified Baby Foods 7.50 mg 42%
336 Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder Baby Foods 7.40 mg 41%
337 Gravy, brown instant, dry Soups, Sauces, and Gravies 7.40 mg 41%
338 Lentils, pink or red, raw Legumes and Legume Products 7.39 mg 41%
339 Wheat flour, white, cake, enriched Cereal Grains and Pasta 7.32 mg 41%
340 Seeds, watermelon seed kernels, dried Nut and Seed Products 7.28 mg 40%
341 Egg, whole, dried Dairy and Egg Products 7.20 mg 40%
342 Seasoning mix, dry, taco, original Spices and Herbs 7.20 mg 40%
343 Elk, free range, ground, raw (Shoshone Bannock) American Indian/Alaska Native Foods 7.17 mg 40%
344 Pancakes, whole wheat, dry mix, incomplete Baked Products 7.11 mg 40%
345 Desserts, rennin, tablets, unsweetened Sweets 7.07 mg 39%
346 Spices, allspice, ground Spices and Herbs 7.06 mg 39%
347 Wheat flour, white, tortilla mix, enriched Cereal Grains and Pasta 7.05 mg 39%
348 Potatoes, baked, skin, without salt Vegetables and Vegetable Products 7.04 mg 39%
349 Potatoes, baked, skin only, with salt Vegetables and Vegetable Products 7.04 mg 39%
350 Beans, yellow, mature seeds, raw Legumes and Legume Products 7.01 mg 39%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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