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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 serving size.

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18mg Iron = 100% DV
  1. 19.8mg (110% DV) in 1/2 cup
  2. 19.6mg (109% DV) in 1 serving (NLEA serving size = 0.75 cup)
  3. 18mg (100% DV) in 1 cup (1 NLEA serving)
  4. 18mg (100% DV) in 3/4 cup (1 NLEA serving)
  5. 18mg (100% DV) in 1 cup (1 NLEA serving)
  6. 18mg (100% DV) in 3/4 cup (1 NLEA serving)
  7. 18mg (100% DV) in 1 cup (1 NLEA serving)
  8. 17mg (95% DV) in 1 (1/4) cup (1 NLEA serving)
  9. 16.5mg (92% DV) in 1 cup (1 NLEA serving)
  10. 16.5mg (92% DV) in 1 cup (1 NLEA serving)
  11. 16.5mg (92% DV) in 1 cup (1 NLEA serving)
  12. 16.4mg (91% DV) in 1 cup (1 NLEA serving)
  13. 16.2mg (90% DV) in 7 biscuit (1 NLEA serving)
  14. 16.2mg (90% DV) in 1/2 cup (1 NLEA serving)
  15. 16.2mg (90% DV) in 1 cup (1 NLEA serving)
  16. 16.2mg (90% DV) in 30 biscuits (1 NLEA serving)
  17. 16.2mg (90% DV) in 25 biscuits (1 NLEA serving)
  18. 16.2mg (90% DV) in 25 biscuits (1 NLEA serving)
  19. 16.2mg (90% DV) in 25 biscuits (1 NLEA serving)
  20. 16.2mg (90% DV) in 24 biscuits (1 NLEA serving)
  21. 16.2mg (90% DV) in 24 Biscuits (1 NLEA serving)
  22. 16.2mg (90% DV) in 1 cup (1 NLEA serving)
  23. 16.2mg (90% DV) in 21 biscuits (1 NLEA serving)
  24. 16.2mg (90% DV) in 1 cup (1 NLEA serving)
  25. 16.2mg (90% DV) in 1 cup (1 NLEA serving)
  26. 16.2mg (90% DV) in 1 cup (1 NLEA serving)
  27. 16.2mg (90% DV) in 1 cup (1 NLEA serving)
  28. 16.2mg (90% DV) in 1 Cup (1 NLEA serving)
  29. 15mg (83% DV) in 3 tbsp (1 NLEA serving)
  30. 15mg (83% DV) in 1 serving (3 T dry cereal plus 1 cup water)
  31. 14.7mg (82% DV) in 1 cup
  32. 14.4mg (80% DV) in 1 cup (1 NLEA serving)
  33. 14.4mg (80% DV) in 3/4 cup (1 NLEA serving)
  34. 14.3mg (80% DV) in 3 tbsp (1 NLEA serving)
  35. 14.1mg (78% DV) in 1/4 cup (1 NLEA serving)
  36. 13.9mg (77% DV) in 1 cup, cooked
  37. 13.9mg (77% DV) in 1/2 cup (1 NLEA serving)
  38. 13.9mg (77% DV) in 1 serving (3 T dry cereal plus 1 cup water)
  39. 13.3mg (74% DV) in 1 cup
  40. 12.8mg (71% DV) in 1/4 cup (1 NLEA serving)
  41. 12.8mg (71% DV) in 1 cup
  42. 12.8mg (71% DV) in 1 cup
  43. 12.6mg (70% DV) in 1 (1/4) cup (1 NLEA serving)
  44. 12.4mg (69% DV) in 1 cup
  45. 12.4mg (69% DV) in 3/4 cup (1 NLEA serving)
  46. 12mg (66% DV) in 1 cup
  47. 11.8mg (65% DV) in 1 packet (1 NLEA serving)
  48. 11.6mg (64% DV) in 1 cup
  49. 11.5mg (64% DV) in 1 cup
  50. 11.5mg (64% DV) in 1 cup (NLEA serving)
  51. 11.5mg (64% DV) in 1 cup
  52. 11.2mg (62% DV) in 1 packet
  53. 10.8mg (60% DV) in 3/4 cup (1 NLEA serving)
  54. 10.8mg (60% DV) in 1 (1/4) cup (1 NLEA serving)
  55. 10.8mg (60% DV) in 3 tbsp (1 NLEA serving)
  56. 10.8mg (60% DV) in 1 cup (1 NLEA serving)
  57. 10.7mg (59% DV) in 1 packet (1 NLEA serving)
  58. 10.6mg (59% DV) in 3 tablespoon (1 NLEA serving)
  59. 10.4mg (58% DV) in 3/4 cup (1 NLEA serving)
  60. 10.3mg (57% DV) in 3/4 cup (1 NLEA serving)
  61. 10.1mg (56% DV) in 3/4 cup (1 NLEA serving)
  62. 10mg (56% DV) in 1 (1/4) cup (1 NLEA serving)
  63. 10mg (56% DV) in 1 cup (1 serving)
  64. 10mg (55% DV) in 1 cup
  65. 9.9mg (55% DV) in 1 cup
  66. 9.8mg (55% DV) in 3 tablespoon (1 serving)
  67. 9.7mg (54% DV) in 1 cup
  68. 9.7mg (54% DV) in 1 cup
  69. 9.6mg (53% DV) in 1 (1/4) cup (1 NLEA serving)
  70. 9.5mg (53% DV) in 3/4 cup (1 NLEA serving)
  71. 9.4mg (52% DV) in 1 cup (1 serving)
  72. 9.4mg (52% DV) in 3/4 cup (1 NLEA serving)
  73. 9.3mg (52% DV) in 1 cup (1 NLEA serving)
  74. 9.2mg (51% DV) in 3/4 cup (1 NLEA serving)
  75. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  76. 9mg (50% DV) in 1 Cup (1 NLEA serving)
  77. 9mg (50% DV) in 1 cup (1 NLEA serving for adults)
  78. 9mg (50% DV) in 1 cup
  79. 9mg (50% DV) in 1 cup (1 NLEA serving)
  80. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  81. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  82. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  83. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  84. 9mg (50% DV) in 1 cup (1 NLEA serving)
  85. 9mg (50% DV) in 1 cup (1 NLEA serving)
  86. 9mg (50% DV) in 1 cup (1 NLEA serving)
  87. 9mg (50% DV) in 1 (1/4) cup (1 NLEA serving)
  88. 9mg (50% DV) in 1 (1/3) cup
  89. 9mg (50% DV) in 1 cup (1 NLEA serving)
  90. 9mg (50% DV) in 1 cup (1 NLEA serving)
  91. 9mg (50% DV) in 1 cup (1 NLEA serving)
  92. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  93. 9mg (50% DV) in 1 Cup (1 NLEA serving)
  94. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  95. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  96. 9mg (50% DV) in 1 (1/2) cup (1 NLEA serving)
  97. 9mg (50% DV) in 1 cup (1 NLEA serving)
  98. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  99. 9mg (50% DV) in 1 Cup (1 NLEA serving)
  100. 9mg (50% DV) in 1 cup (1 NLEA serving)
  101. 9mg (50% DV) in 3/4 cup (1 NLEA serving)
  102. 8.8mg (49% DV) in 1 cup
  103. 8.8mg (49% DV) in 1 cup
  104. 8.7mg (48% DV) in 1 cup (1 NLEA serving)
  105. 8.5mg (47% DV) in 1 packet (1 NLEA serving)
  106. 8.5mg (47% DV) in 1 packet (1 NLEA serving)
  107. 8.5mg (47% DV) in 1 packet (1 NLEA serving)
  108. 8.4mg (47% DV) in 3/4 cup (1 NLEA serving)
  109. 8.4mg (47% DV) in 1 packet (1 NLEA serving)
  110. 8.4mg (47% DV) in 3/4 cup (1 NLEA serving)
  111. 8.4mg (46% DV) in 3/4 cup (1 NLEA serving)
  112. 8.2mg (46% DV) in 3/4 cup (1 NLEA serving)
  113. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  114. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  115. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  116. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  117. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  118. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  119. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  120. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  121. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  122. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  123. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  124. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  125. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  126. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  127. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  128. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  129. 8.1mg (45% DV) in 2/3 cup (1 NLEA serving)
  130. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  131. 8.1mg (45% DV) in 3/4 Cup (1 NLEA serving)
  132. 8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  133. 8.1mg (45% DV) in 1 cup (1 NLEA serving)
  134. 8.1mg (45% DV) in 3/4 Cup (1 NLEA serving)
  135. 8mg (45% DV) in 1 cup
  136. 8mg (45% DV) in 3/4 cup ( 1 NLEA serving)
  137. 7.8mg (43% DV) in 1 (1/4) cup (1 NLEA serving)
  138. 7.5mg (41% DV) in 1 cup
  139. 7.4mg (41% DV) in 3/4 cup (1 NLEA serving)
  140. 7.4mg (41% DV) in 1 cup
  141. 7.3mg (40% DV) in 1 cup ( 1 NLEA serving)
  142. 7.2mg (40% DV) in 3/4 cup (1 NLEA serving)
  143. 7.2mg (40% DV) in 2/3 Cup (1 NLEA serving)
  144. 6.9mg (38% DV) in 1 packet
  145. 6.9mg (38% DV) in 1 cup (1 NLEA serving)
  146. 6.7mg (37% DV) in 1 cup
  147. 6.6mg (37% DV) in 1 cup
  148. 6.6mg (37% DV) in 1 cup
  149. 6.5mg (36% DV) in 1 scoop
  150. 6.4mg (36% DV) in 1 cup
  151. 6.3mg (35% DV) in 3/4 cup (1 NLEA serving)
  152. 6mg (33% DV) in 3/4 cup (1 NLEA serving)
  153. 5.9mg (33% DV) in 1 fruit without refuse
  154. 5.8mg (32% DV) in 3/4 cup (1 NLEA serving)
  155. 5.6mg (31% DV) in 1 burger
  156. 5.5mg (30% DV) in 1 cup
  157. 5.5mg (30% DV) in 1/2 cup (1 NLEA serving)
  158. 5.4mg (30% DV) in 1 cup (1 NLEA serving)
  159. 5.4mg (30% DV) in 1 cup (1 NLEA serving)
  160. 5.4mg (30% DV) in 1 Container (1 NLEA serving)
  161. 5.4mg (30% DV) in 1 Container (1 NLEA serving)
  162. 5.4mg (30% DV) in 1 Container (1 NLEA serving)
  163. 5.4mg (30% DV) in 1 cup
  164. 5.4mg (30% DV) in 1 cup (1 NLEA serving)
  165. 5.4mg (30% DV) in 3/4 cup (1 NLEA serving)
  166. 5.4mg (30% DV) in 1 scoop
  167. 5.4mg (30% DV) in 14 fl oz
  168. 5.3mg (29% DV) in 1 cup
  169. 5.3mg (29% DV) in 1 cup
  170. 5.3mg (29% DV) in 1 cup
  171. 5.3mg (29% DV) in 3/4 cup (1 NLEA serving)
  172. 5.2mg (29% DV) in 3/4 cup (1 NLEA serving)
  173. 5.2mg (29% DV) in 1 cup
  174. 5.2mg (29% DV) in 1 cup
  175. 5.2mg (29% DV) in 1 cup
  176. 5.2mg (29% DV) in 1 cup
  177. 5.1mg (29% DV) in 3/4 cup (1 NLEA serving)
  178. 5.1mg (29% DV) in 3/4 cup (1 NLEA serving)
  179. 5.1mg (28% DV) in 3/4 cup (1 NLEA serving)
  180. 5.1mg (28% DV) in 100 grams
  181. 5.1mg (28% DV) in 1 cup
  182. 5.1mg (28% DV) in 1 cup
  183. 5.1mg (28% DV) in 1 cup
  184. 5mg (28% DV) in 1 cup
  185. 5mg (28% DV) in 1 cup
  186. 5mg (28% DV) in 3/4 cup (1 NLEA serving)
  187. 5mg (28% DV) in 1 cup (1 NLEA serving)
  188. 4.9mg (27% DV) in 1 cup
  189. 4.9mg (27% DV) in 1 cup
  190. 4.8mg (27% DV) in 1 cup
  191. 4.8mg (27% DV) in 8 fl oz
  192. 4.8mg (27% DV) in 1 cup
  193. 4.8mg (26% DV) in 1 cup
  194. 4.7mg (26% DV) in 1 cup
  195. 4.7mg (26% DV) in 1 cup (1 NLEA serving)
  196. 4.6mg (26% DV) in 1 cup
  197. 4.6mg (25% DV) in 1 cup
  198. 4.6mg (25% DV) in 1 packet (1 NLEA serving)
  199. 4.5mg (25% DV) in 1 (1/4) cup (1 NLEA serving)
  200. 4.5mg (25% DV) in 3/4 cup (1 NLEA serving)

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.