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 401-450 of 4377 foods.

# Food Category Per 100 g % DV
401 Piki bread, made from blue cornmeal (Hopi) American Indian/Alaska Native Foods 6.11 mg 34%
402 Potatoes, boiled, cooked in skin, skin, without salt Vegetables and Vegetable Products 6.07 mg 34%
403 Potatoes, boiled, cooked in skin, skin, with salt Vegetables and Vegetable Products 6.07 mg 34%
404 Nuts, cashew nuts, oil roasted, with salt added Nut and Seed Products 6.05 mg 34%
405 Nuts, cashew nuts, oil roasted, without salt added Nut and Seed Products 6.05 mg 34%
406 Waffles, buttermilk, frozen, ready-to-heat Baked Products 6.04 mg 34%
407 Peppers, hot chile, sun-dried Vegetables and Vegetable Products 6.04 mg 34%
408 Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors Snacks 6.00 mg 33%
409 Nuts, cashew nuts, dry roasted, with salt added Nut and Seed Products 6.00 mg 33%
410 Shallots, freeze-dried Vegetables and Vegetable Products 6.00 mg 33%
411 Nuts, cashew nuts, dry roasted, without salt added Nut and Seed Products 6.00 mg 33%
412 Milk and cereal bar Snacks 5.99 mg 33%
413 Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) Breakfast Cereals 5.96 mg 33%
414 Potatoes, microwaved, cooked in skin, skin, without salt Vegetables and Vegetable Products 5.94 mg 33%
415 Potatoes, microwaved, cooked, in skin, skin with salt Vegetables and Vegetable Products 5.94 mg 33%
416 Crackers, rye, wafers, plain Baked Products 5.94 mg 33%
417 Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes Breakfast Cereals 5.89 mg 33%
418 Fungi, Cloud ears, dried Vegetables and Vegetable Products 5.88 mg 33%
419 Soy flour, full-fat, roasted Legumes and Legume Products 5.82 mg 32%
420 Waffle, plain, frozen, ready-to-heat, microwave Baked Products 5.81 mg 32%
421 Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS Breakfast Cereals 5.80 mg 32%
422 Cornmeal, yellow, self-rising, bolted, plain, enriched Cereal Grains and Pasta 5.76 mg 32%
423 Cornmeal, white, self-rising, bolted, plain, enriched Cereal Grains and Pasta 5.76 mg 32%
424 Seeds, flaxseed Nut and Seed Products 5.73 mg 32%
425 Pancakes plain, frozen, ready-to-heat (includes buttermilk) Baked Products 5.67 mg 32%
426 Crackers, snack, Goya Crackers Baked Products 5.66 mg 31%
427 Spices, garlic powder Spices and Herbs 5.65 mg 31%
428 Snacks, NUTRI-GRAIN FRUIT AND NUT BAR Snacks 5.65 mg 31%
429 Toaster pastries, brown-sugar-cinnamon Baked Products 5.62 mg 31%
430 Waffles, plain, frozen, ready-to-heat Baked Products 5.61 mg 31%
431 Soybean, curd cheese Legumes and Legume Products 5.60 mg 31%
432 Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt Breakfast Cereals 5.59 mg 31%
433 Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched Baked Products 5.58 mg 31%
434 Nuts, pine nuts, dried Nut and Seed Products 5.53 mg 31%
435 Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) Baked Products 5.51 mg 31%
436 Peaches, dehydrated (low-moisture), sulfured, uncooked Fruits and Fruit Juices 5.51 mg 31%
437 Beans, navy, mature seeds, raw Legumes and Legume Products 5.49 mg 30%
438 Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Legumes and Legume Products 5.47 mg 30%
439 Oat bran, raw Cereal Grains and Pasta 5.41 mg 30%
440 Formulated Bar, SOUTH BEACH protein bar Snacks 5.40 mg 30%
441 Smelt, dried (Alaska Native) American Indian/Alaska Native Foods 5.40 mg 30%
442 Longans, dried Fruits and Fruit Juices 5.40 mg 30%
443 Seeds, cottonseed kernels, roasted (glandless) Nut and Seed Products 5.40 mg 30%
444 Wheat, soft white Cereal Grains and Pasta 5.37 mg 30%
445 Tofu, raw, regular, prepared with calcium sulfate Legumes and Legume Products 5.36 mg 30%
446 Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt Breakfast Cereals 5.33 mg 30%
447 Cereals, farina, enriched, cooked with water, with salt Breakfast Cereals 5.33 mg 30%
448 Sauce, worcestershire Soups, Sauces, and Gravies 5.30 mg 29%
449 BURGER KING, DOUBLE WHOPPER, with cheese Fast Foods 5.30 mg 29%
450 Seeds, sunflower seed kernels, dried Nut and Seed Products 5.25 mg 29%

Related nutrients

Calcium Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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