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200 Vegetarian Foods Highest in Iron

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a common serving size.

  1. 21.4mg (119% DV) in 100 grams

  2. 15.1mg (84% DV) in 1 cup

  3. 13.3mg (74% DV) in 1 cup

  4. 9.1mg (50% DV) in 1 cup

  5. 8.8mg (49% DV) in 1 cup

  6. 8.8mg (49% DV) in 1 cup

  7. 8mg (45% DV) in 1 cup

  8. 7.5mg (42% DV) in 1 cup

  9. 7.5mg (41% DV) in 1 cup

  10. 7.4mg (41% DV) in 1 cup

  11. 6.7mg (37% DV) in 1 cup

  12. 6.6mg (37% DV) in 1 cup

  13. 6.6mg (37% DV) in 1 cup

  14. 6.4mg (36% DV) in 1 cup

  15. 6.4mg (36% DV) in 1 cup

  16. 5.9mg (33% DV) in 1 fruit without refuse

  17. 5.5mg (30% DV) in 1 cup

  18. 5.3mg (29% DV) in 1 cup

  19. 5.3mg (29% DV) in 1 cup

  20. 5.2mg (29% DV) in 1 cup

  21. 5.2mg (29% DV) in 1 cup

  22. 5.2mg (29% DV) in 1 cup

  23. 5.1mg (28% DV) in 1 cup slices

  24. 5.1mg (28% DV) in 100 grams

  25. 5.1mg (28% DV) in 1 cup

  26. 5mg (28% DV) in 1 cup

  27. 5mg (28% DV) in 1 cup

  28. 4.8mg (27% DV) in 1 cup

  29. 4.7mg (26% DV) in 1 cup

  30. 4.7mg (26% DV) in 1 cup

  31. 4.6mg (26% DV) in 1 cup

  32. 4.6mg (26% DV) in 1 cup

  33. 4.6mg (25% DV) in 1 cup

  34. 4.5mg (25% DV) in 8 fl oz

  35. 4.5mg (25% DV) in 1 cup

  36. 4.5mg (25% DV) in 1 cup

  37. 4.5mg (25% DV) in 1 cup

  38. 4.5mg (25% DV) in 1 cup

  39. 4.4mg (25% DV) in 1 cup

  40. 4.4mg (24% DV) in 1 cup

  41. 4.3mg (24% DV) in 1 cup

  42. 4.3mg (24% DV) in 1 cup

  43. 4.2mg (23% DV) in 1 cup

  44. 4.2mg (23% DV) in 1 oz

  45. 4.2mg (23% DV) in 1 cup

  46. 4.1mg (23% DV) in 1 cup

  47. 4mg (22% DV) in 1 cup

  48. 4mg (22% DV) in 1 cup, chopped

  49. 3.9mg (22% DV) in 1 cup

  50. 3.8mg (21% DV) in 1 cup

  51. 3.8mg (21% DV) in 1 cup

  52. 3.8mg (21% DV) in 1 cup

  53. 3.8mg (21% DV) in 1 cup

  54. 3.8mg (21% DV) in 1 cup

  55. 3.7mg (21% DV) in 1 cup (1 Inch pieces)

  56. 3.7mg (21% DV) in 1 cup

  57. 3.7mg (21% DV) in 1 cup chopped

  58. 3.7mg (21% DV) in 1 cup

  59. 3.7mg (20% DV) in 1 cup

  60. 3.6mg (20% DV) in 1 cup

  61. 3.6mg (20% DV) in 1 cup

  62. 3.5mg (20% DV) in 1 cup

  63. 3.4mg (19% DV) in 1 cup

  64. 3.4mg (19% DV) in 1 cup

  65. 3.4mg (19% DV) in 1 cup, pulp

  66. 3.2mg (18% DV) in 1 cup

  67. 3.2mg (18% DV) in 1 cup

  68. 3.2mg (18% DV) in 1 cup

  69. 3.2mg (18% DV) in 1 cup

  70. 3.1mg (17% DV) in 100 grams

  71. 3mg (17% DV) in 1 cup

  72. 3mg (17% DV) in 1 cup

  73. 3mg (17% DV) in 1 cup

  74. 3mg (17% DV) in 1 cup

  75. 2.9mg (16% DV) in 1 cup

  76. 2.9mg (16% DV) in 1 cup

  77. 2.8mg (16% DV) in 1 cup

  78. 2.8mg (16% DV) in 100 grams

  79. 2.8mg (15% DV) in 1 cup

  80. 2.7mg (15% DV) in 1 cup (1 Inch pieces)

  81. 2.7mg (15% DV) in 1 cup

  82. 2.7mg (15% DV) in 1 cup pieces

  83. 2.7mg (15% DV) in 1 cup

  84. 2.7mg (15% DV) in 1 cup, sliced

  85. 2.6mg (15% DV) in 1 cup

  86. 2.6mg (14% DV) in 1 cup

  87. 2.6mg (14% DV) in 1 cup

  88. 2.6mg (14% DV) in 1 oz

  89. 2.6mg (14% DV) in 1 cup

  90. 2.5mg (14% DV) in 1 cup

  91. 2.5mg (14% DV) in 1 cup, chopped

  92. 2.5mg (14% DV) in 1 oz

  93. 2.5mg (14% DV) in 1 cup

  94. 2.5mg (14% DV) in 1 cup

  95. 2.4mg (13% DV) in 1 cup, with hulls, edible yield

  96. 2.3mg (13% DV) in 1 cup

  97. 2.3mg (13% DV) in 1 oz

  98. 2.3mg (13% DV) in 1 oz

  99. 2.3mg (13% DV) in 1 cup

  100. 2.3mg (13% DV) in 1oz

  101. 2.3mg (13% DV) in 1 cup, chopped

  102. 2.2mg (12% DV) in 1 cup

  103. 2.2mg (12% DV) in 1 oz

  104. 2.1mg (12% DV) in 1 cup, chopped

  105. 2.1mg (12% DV) in 16oz glass

  106. 2.1mg (12% DV) in 1 cup

  107. 2.1mg (12% DV) in 100 grams

  108. 2.1mg (12% DV) in 1 cup

  109. 2.1mg (12% DV) in 1 cup

  110. 2.1mg (12% DV) in 1 potato large (3 Inch to 4-1/4 Inch dia.

  111. 2.1mg (12% DV) in 1 cup

  112. 2.1mg (12% DV) in 1 cup

  113. 2.1mg (11% DV) in 1 oz

  114. 2mg (11% DV) in 1/2 cup

  115. 2mg (11% DV) in 1 cup spaghetti not packed

  116. 2mg (11% DV) in 1 cup, chopped

  117. 2mg (11% DV) in 1 tablespoon

  118. 2mg (11% DV) in 1 large

  119. 2mg (11% DV) in 1/4 cup

  120. 2mg (11% DV) in 1 cup slices

  121. 2mg (11% DV) in 1 cup

  122. 1.9mg (11% DV) in 1 cup, pulp

  123. 1.9mg (11% DV) in 1 cup

  124. 1.9mg (11% DV) in 1 cup, cubes

  125. 1.9mg (11% DV) in 5 tbsp

  126. 1.9mg (11% DV) in 1 oz

  127. 1.9mg (11% DV) in 1 cup

  128. 1.9mg (11% DV) in 1 cup, chopped

  129. 1.9mg (10% DV) in 1 cup

  130. 1.9mg (10% DV) in 1 cup

  131. 1.9mg (10% DV) in 1 cup

  132. 1.9mg (10% DV) in 1 potato medium

  133. 1.9mg (10% DV) in 1 pepper

  134. 1.9mg (10% DV) in 1/5 block

  135. 1.8mg (10% DV) in 1 cup

  136. 1.8mg (10% DV) in 1 cup

  137. 1.8mg (10% DV) in 1/2 cup

  138. 1.8mg (10% DV) in 1 cup, shredded

  139. 1.8mg (10% DV) in 1 cup, shredded

  140. 1.7mg (10% DV) in 1 cup

  141. 1.7mg (10% DV) in 1 cup

  142. 1.7mg (10% DV) in 1 oz (18 kernels)

  143. 1.7mg (9% DV) in 1 cup, chopped

  144. 1.7mg (9% DV) in 1 oz

  145. 1.7mg (9% DV) in 1 pattie

  146. 1.7mg (9% DV) in 1 cup, thawed

  147. 1.7mg (9% DV) in 1 tsp

  148. 1.6mg (9% DV) in 1 artichoke, medium

  149. 1.6mg (9% DV) in 1 cup

  150. 1.6mg (9% DV) in 1 cup

  151. 1.6mg (9% DV) in 1oz

  152. 1.6mg (9% DV) in 1 cup

  153. 1.6mg (9% DV) in 1 cup

  154. 1.6mg (9% DV) in 1 oz (167 kernels)

  155. 1.6mg (9% DV) in 1 cup

  156. 1.5mg (8% DV) in 100 grams

  157. 1.5mg (8% DV) in 1 cup

  158. 1.5mg (8% DV) in 1 cup

  159. 1.5mg (8% DV) in 1 cup

  160. 1.4mg (8% DV) in 1 cup, chopped

  161. 1.4mg (8% DV) in 1 tbsp

  162. 1.4mg (8% DV) in 1 oz

  163. 1.4mg (8% DV) in 1 cup, pureed

  164. 1.4mg (8% DV) in 1 cup

  165. 1.4mg (8% DV) in 1 cup, mashed

  166. 1.4mg (8% DV) in 1 tsp, whole

  167. 1.4mg (8% DV) in 1 oz

  168. 1.4mg (8% DV) in 1 cup, mashed

  169. 1.4mg (8% DV) in 1 tablespoon

  170. 1.4mg (8% DV) in 1 cup 1 Inch pieces

  171. 1.4mg (8% DV) in 1 leek

  172. 1.4mg (8% DV) in 1 cup, pulp

  173. 1.3mg (7% DV) in 1 cup

  174. 1.3mg (7% DV) in 1 cup

  175. 1.3mg (7% DV) in 1 oz (21 whole kernels)

  176. 1.3mg (7% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)

  177. 1.3mg (7% DV) in 1 cup

  178. 1.3mg (7% DV) in 1 cup, sliced

  179. 1.3mg (7% DV) in 1 cup, whole

  180. 1.3mg (7% DV) in 100 grams

  181. 1.3mg (7% DV) in 1 oz

  182. 1.3mg (7% DV) in 1 cup, chopped

  183. 1.3mg (7% DV) in 1 cup, sections

  184. 1.3mg (7% DV) in 8 fl oz

  185. 1.3mg (7% DV) in 16 oz glass

  186. 1.2mg (7% DV) in 1 oz

  187. 1.2mg (7% DV) in 1 tsp

  188. 1.2mg (7% DV) in 1 tsp, leaves

  189. 1.2mg (7% DV) in 1 cup

  190. 1.2mg (7% DV) in 1 cup

  191. 1.2mg (7% DV) in 1 cup

  192. 1.2mg (7% DV) in 1 cup, cubes

  193. 1.2mg (7% DV) in 1 cup, chopped

  194. 1.2mg (7% DV) in 100 grams

  195. 1.2mg (7% DV) in 1 cup

  196. 1.2mg (7% DV) in 1 cup, chopped

  197. 1.2mg (7% DV) in 1 cup

  198. 1.2mg (7% DV) in 1 cup, chopped

  199. 1.2mg (7% DV) in 1 cup, chopped

  200. 1.2mg (6% DV) in 1 cup