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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.

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18mg Iron = 100% DV
  1. Quaker Quick Oats With Iron Dry
    19.8mg (110% DV) in 1/2 cup
  2. Ralston Enriched Bran Flakes
    19.6mg (109% DV) in 1 serving (NLEA serving size = 0.75 cup)
  3. General Mills Total Raisin Bran
    18mg (100% DV) in 1 cup (1 NLEA serving)
  4. Kelloggs All-bran Complete Wheat Flakes
    18mg (100% DV) in 3/4 cup (1 NLEA serving)
  5. Kelloggs Product 19
    18mg (100% DV) in 1 cup (1 NLEA serving)
  6. General Mills Whole Grain Total
    18mg (100% DV) in 3/4 cup (1 NLEA serving)
  7. Kelloggs Smart Start Strong Heart Antioxidants Cereal
    18mg (100% DV) in 1 cup (1 NLEA serving)
  8. Quaker Toasted Multigrain Crisps
    17mg (95% DV) in 1 (1/4) cup (1 NLEA serving)
  9. Post Honey Nut Shredded Wheat
    16.5mg (92% DV) in 1 cup (1 NLEA serving)
  10. Quaker Oatmeal Squares Cinnamon
    16.5mg (92% DV) in 1 cup (1 NLEA serving)
  11. Post Great Grains Banana Nut Crunch
    16.5mg (92% DV) in 1 cup (1 NLEA serving)
  12. Quaker Oatmeal Squares
    16.4mg (91% DV) in 1 cup (1 NLEA serving)
  13. Kelloggs Frosted Mini-wheats Big Bite
    16.2mg (90% DV) in 7 biscuit (1 NLEA serving)
  14. Post Grape-nuts Cereal
    16.2mg (90% DV) in 1/2 cup (1 NLEA serving)
  15. Quaker Oatmeal Squares Golden Maple
    16.2mg (90% DV) in 1 cup (1 NLEA serving)
  16. Kelloggs Mini-wheats Unfrosted Bite Size
    16.2mg (90% DV) in 30 biscuits (1 NLEA serving)
  17. Kelloggs Frosted Mini-wheats Maple & Brown Sugar Bite Size
    16.2mg (90% DV) in 25 biscuits (1 NLEA serving)
  18. Kelloggs Frosted Mini-wheats Bite Size Strawberry Delight
    16.2mg (90% DV) in 25 biscuits (1 NLEA serving)
  19. Kelloggs Frosted Mini-wheats Bite Size Blueberry Muffin
    16.2mg (90% DV) in 25 biscuits (1 NLEA serving)
  20. Kelloggs Frosted Mini-wheats Touch Of Fruit In The Middle Raspberry
    16.2mg (90% DV) in 24 biscuits (1 NLEA serving)
  21. Kelloggs Frosted Mini-wheats Touch Of Fruit In The Middle Raisin
    16.2mg (90% DV) in 24 Biscuits (1 NLEA serving)
  22. General Mills Fiber One Honey Clusters
    16.2mg (90% DV) in 1 cup (1 NLEA serving)
  23. Kelloggs Frosted Mini-wheats Bite Size
    16.2mg (90% DV) in 21 biscuits (1 NLEA serving)
  24. Malt-o-meal Frosted Mini Spooners
    16.2mg (90% DV) in 1 cup (1 NLEA serving)
  25. Malt-o-meal Blueberry Mini Spooners
    16.2mg (90% DV) in 1 cup (1 NLEA serving)
  26. Post Honey Bunches Of Oats With Vanilla Bunches
    16.2mg (90% DV) in 1 cup (1 NLEA serving)
  27. Kelloggs Frosted Mini-wheats Little Bites Chocolate
    16.2mg (90% DV) in 1 cup (1 NLEA serving)
  28. Kelloggs Frosted Mini-wheats Little Bites
    16.2mg (90% DV) in 1 Cup (1 NLEA serving)
  29. Malt-o-meal Chocolate Dry
    15mg (83% DV) in 3 tbsp (1 NLEA serving)
  30. Malt-o-meal Chocolate Prepared With Water Without Salt
    15mg (83% DV) in 1 serving (3 T dry cereal plus 1 cup water)
  31. Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt
    14.7mg (82% DV) in 1 cup
  32. General Mills Fiber One Caramel Delight
    14.4mg (80% DV) in 1 cup (1 NLEA serving)
  33. General Mills Wheat Chex
    14.4mg (80% DV) in 3/4 cup (1 NLEA serving)
  34. Malt-o-meal Farina Hot Wheat Cereal Dry
    14.3mg (80% DV) in 3 tbsp (1 NLEA serving)
  35. Malt-o-meal Maple & Brown Sugar Hot Wheat Cereal Dry
    14.1mg (78% DV) in 1/4 cup (1 NLEA serving)
  36. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    13.9mg (77% DV) in 1 cup, cooked
  37. Kashi 7 Whole Grain Nuggets
    13.9mg (77% DV) in 1/2 cup (1 NLEA serving)
  38. Malt-o-meal Original Plain Prepared With Water Without Salt
    13.9mg (77% DV) in 1 serving (3 T dry cereal plus 1 cup water)
  39. Tofu Prepared With Calcium
    13.3mg (74% DV) in 1 cup
  40. Cream Of Rice Dry
    12.8mg (71% DV) in 1/4 cup (1 NLEA serving)
  41. Farina Enriched Assorted Brands Including Cream Of Wheat Quick (1-3 Minutes) Cooked With Wat
    12.8mg (71% DV) in 1 cup
  42. Farina Enriched Cooked With Water Without Salt
    12.8mg (71% DV) in 1 cup
  43. General Mills Honey Kix
    12.6mg (70% DV) in 1 (1/4) cup (1 NLEA serving)
  44. Farina Enriched Cooked With Water With Salt
    12.4mg (69% DV) in 1 cup
  45. Malt-o-meal Oat Blenders With Honey & Almonds
    12.4mg (69% DV) in 3/4 cup (1 NLEA serving)
  46. Cream Of Wheat Instant Prepared With Water Without Salt
    12mg (66% DV) in 1 cup
  47. Quaker Instant Grits Redeye Gravy & Country Ham Flavor Dry
    11.8mg (65% DV) in 1 packet (1 NLEA serving)
  48. Cream Of Wheat 1 Minute Cook Time Cooked With Water Microwaved Without Salt
    11.6mg (64% DV) in 1 cup
  49. Cream Of Wheat 1 Minute Cook Time Cooked With Water Stove-top Without Salt
    11.5mg (64% DV) in 1 cup
  50. Ralston Corn Biscuits
    11.5mg (64% DV) in 1 cup (NLEA serving)
  51. Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Microwaved Without Salt
    11.5mg (64% DV) in 1 cup
  52. Quaker Corn Grits Instant Plain Dry
    11.2mg (62% DV) in 1 packet
  53. Post Honey Bunches Of Oats With Almonds
    10.8mg (60% DV) in 3/4 cup (1 NLEA serving)
  54. Ralston Crisp Rice
    10.8mg (60% DV) in 1 (1/4) cup (1 NLEA serving)
  55. Malt-o-meal Original Plain Dry
    10.8mg (60% DV) in 3 tbsp (1 NLEA serving)
  56. Post Raisin Bran Cereal
    10.8mg (60% DV) in 1 cup (1 NLEA serving)
  57. Quaker Instant Grits Ham N Cheese Flavor Dry
    10.7mg (59% DV) in 1 packet (1 NLEA serving)
  58. Cream Of Wheat 2 1/2 Minute Cook Time Dry
    10.6mg (59% DV) in 3 tablespoon (1 NLEA serving)
  59. Post Honey Bunches Of Oats Honey Roasted
    10.4mg (58% DV) in 3/4 cup (1 NLEA serving)
  60. Malt-o-meal Blueberry Muffin Tops Cereal
    10.3mg (57% DV) in 3/4 cup (1 NLEA serving)
  61. Malt-o-meal Honey Graham Squares
    10.1mg (56% DV) in 3/4 cup (1 NLEA serving)
  62. Kelloggs Rice Krispies
    10mg (56% DV) in 1 (1/4) cup (1 NLEA serving)
  63. Cream Of Wheat Regular (10 Minute) Cooked With Water With Salt
    10mg (56% DV) in 1 cup (1 serving)
  64. Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Stove-top Without Salt
    10mg (55% DV) in 1 cup
  65. Puffed Rice and Corn Cereal
    9.9mg (55% DV) in 1 cup
  66. Cream Of Wheat 1 Minute Cook Time Dry
    9.8mg (55% DV) in 3 tablespoon (1 serving)
  67. Cream Of Rice Cooked With Water Without Salt
    9.7mg (54% DV) in 1 cup
  68. Cream Of Rice Cooked With Water With Salt
    9.7mg (54% DV) in 1 cup
  69. General Mills Kix
    9.6mg (53% DV) in 1 (1/4) cup (1 NLEA serving)
  70. Quaker Quaker Honey Graham Life Cereal
    9.5mg (53% DV) in 3/4 cup (1 NLEA serving)
  71. Cream Of Wheat Regular (10 Minute) Cooked With Water Without Salt
    9.4mg (52% DV) in 1 cup (1 serving)
  72. Quaker Quaker Oat Life Plain
    9.4mg (52% DV) in 3/4 cup (1 NLEA serving)
  73. General Mills Cheerios
    9.3mg (52% DV) in 1 cup (1 NLEA serving)
  74. Quaker Maple Brown Sugar Life Cereal
    9.2mg (51% DV) in 3/4 cup (1 NLEA serving)
  75. Post Great Grains Raisin Date & Pecan
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  76. Kelloggs Special K Gluten Free Touch Of Brown Sugar
    9mg (50% DV) in 1 Cup (1 NLEA serving)
  77. Post Alpha-bits
    9mg (50% DV) in 1 cup (1 NLEA serving for adults)
  78. Malt-o-meal Marshmallow Mateys
    9mg (50% DV) in 1 cup
  79. General Mills Oatmeal Crisp Crunchy Almond
    9mg (50% DV) in 1 cup (1 NLEA serving)
  80. Malt-o-meal Coco-roos
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  81. Malt-o-meal Colossal Crunch
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  82. Malt-o-meal Berry Colossal Crunch
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  83. Malt-o-meal Cinnamon Toasters
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  84. Kelloggs Rice Krispies Gluten Free
    9mg (50% DV) in 1 cup (1 NLEA serving)
  85. Malt-o-meal Honey Nut Scooters
    9mg (50% DV) in 1 cup (1 NLEA serving)
  86. Ralston Tasteeos
    9mg (50% DV) in 1 cup (1 NLEA serving)
  87. Malt-o-meal Crispy Rice
    9mg (50% DV) in 1 (1/4) cup (1 NLEA serving)
  88. Malt-o-meal Honey Buzzers
    9mg (50% DV) in 1 (1/3) cup
  89. Malt-o-meal Apple Zings
    9mg (50% DV) in 1 cup (1 NLEA serving)
  90. Malt-o-meal Tootie Fruities
    9mg (50% DV) in 1 cup (1 NLEA serving)
  91. Malt-o-meal Raisin Bran Cereal
    9mg (50% DV) in 1 cup (1 NLEA serving)
  92. Post Great Grains Crunchy Pecan Cereal
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  93. Kellogg Scooby-doo! Cereal
    9mg (50% DV) in 1 Cup (1 NLEA serving)
  94. General Mills Wheaties
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  95. Quaker Whole Hearts Oat Cereal
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  96. Quaker King Vitaman
    9mg (50% DV) in 1 (1/2) cup (1 NLEA serving)
  97. General Mills Oatmeal Crisp Hearty Raisin
    9mg (50% DV) in 1 cup (1 NLEA serving)
  98. General Mills Apple Cinnamon Chex
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  99. Kelloggs Special K Multi-grain
    9mg (50% DV) in 1 Cup (1 NLEA serving)
  100. General Mills Rice Chex
    9mg (50% DV) in 1 cup (1 NLEA serving)
  101. General Mills Dulce De Leche Cheerios
    9mg (50% DV) in 3/4 cup (1 NLEA serving)
  102. Boiled Soybeans (Edamame)
    8.8mg (49% DV) in 1 cup
  103. Canned Chili With Beans
    8.8mg (49% DV) in 1 cup
  104. Kelloggs Special K
    8.7mg (48% DV) in 1 cup (1 NLEA serving)
  105. Quaker Corn Grits Instant Cheddar Cheese Flavor Dry
    8.5mg (47% DV) in 1 packet (1 NLEA serving)
  106. Quaker Instant Grits Country Bacon Flavor Dry
    8.5mg (47% DV) in 1 packet (1 NLEA serving)
  107. Quaker Instant Grits Product With American Cheese Flavor Dry
    8.5mg (47% DV) in 1 packet (1 NLEA serving)
  108. Post Bran Flakes
    8.4mg (47% DV) in 3/4 cup (1 NLEA serving)
  109. Quaker Instant Grits Butter Flavor Dry
    8.4mg (47% DV) in 1 packet (1 NLEA serving)
  110. Post Honey Bunches Of Oats With Cinnamon Bunches
    8.4mg (47% DV) in 3/4 cup (1 NLEA serving)
  111. Quaker Quaker Crunchy Bran
    8.4mg (46% DV) in 3/4 cup (1 NLEA serving)
  112. General Mills Chocolate Chex
    8.2mg (46% DV) in 3/4 cup (1 NLEA serving)
  113. Kelloggs Crispix
    8.1mg (45% DV) in 1 cup (1 NLEA serving)
  114. Ralston Crispy Hexagons
    8.1mg (45% DV) in 1 cup (1 NLEA serving)
  115. Kelloggs Special K Vanilla Almond
    8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  116. General Mills Dora The Explorer
    8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  117. General Mills Cinnamon Chex
    8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  118. Kelloggs Special K Cinnamon Pecan
    8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  119. Kelloggs Special K Blueberry
    8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  120. Malt-o-meal Oat Blenders With Honey
    8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  121. Kelloggs Special K Protein Plus
    8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  122. Kellogg Special K Fruit & Yogurt
    8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  123. General Mills Cinnamon Burst Cheerios
    8.1mg (45% DV) in 1 cup (1 NLEA serving)
  124. Kelloggs Corn Flakes
    8.1mg (45% DV) in 1 cup (1 NLEA serving)
  125. General Mills Corn Chex
    8.1mg (45% DV) in 1 cup (1 NLEA serving)
  126. Post Grape-nuts Flakes
    8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  127. Kelloggs Special K Red Berries
    8.1mg (45% DV) in 1 cup (1 NLEA serving)
  128. Kelloggs Special K Chocolatey Delight
    8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  129. Kelloggs Special K Multigrain Oats And Honey
    8.1mg (45% DV) in 2/3 cup (1 NLEA serving)
  130. Post Honey Bunches Of Oats With Real Strawberries
    8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  131. Kelloggs Special K Protein Cinnamon Brown Sugar Crunch
    8.1mg (45% DV) in 3/4 Cup (1 NLEA serving)
  132. General Mills Multi Grain Cheerios Peanut Butter
    8.1mg (45% DV) in 3/4 cup (1 NLEA serving)
  133. General Mills Multi-grain Cheerios
    8.1mg (45% DV) in 1 cup (1 NLEA serving)
  134. Kelloggs Special K Chocolatey Strawberry
    8.1mg (45% DV) in 3/4 Cup (1 NLEA serving)
  135. Morel Mushrooms
    8mg (45% DV) in 1 cup
  136. Kelloggs Frosted Flakes
    8mg (45% DV) in 3/4 cup ( 1 NLEA serving)
  137. General Mills Berry Berry Kix
    7.8mg (43% DV) in 1 (1/4) cup (1 NLEA serving)
  138. Coconut Milk
    7.5mg (41% DV) in 1 cup
  139. Quaker Quaker Oat Cinnamon Life
    7.4mg (41% DV) in 3/4 cup (1 NLEA serving)
  140. Uncooked Oats
    7.4mg (41% DV) in 1 cup
  141. Kelloggs Raisin Bran
    7.3mg (40% DV) in 1 cup ( 1 NLEA serving)
  142. Malt-o-meal Chocolate Marshmallow Mateys
    7.2mg (40% DV) in 3/4 cup (1 NLEA serving)
  143. Kelloggs Special K Chocolate Almond
    7.2mg (40% DV) in 2/3 Cup (1 NLEA serving)
  144. Oats Instant Fortified Plain Dry
    6.9mg (38% DV) in 1 packet
  145. Quaker Capn Crunchs Oops! All Berries Cereal
    6.9mg (38% DV) in 1 cup (1 NLEA serving)
  146. Firm Tofu
    6.7mg (37% DV) in 1 cup
  147. Cooked Large White Beans
    6.6mg (37% DV) in 1 cup
  148. Lentils (Cooked)
    6.6mg (37% DV) in 1 cup
  149. Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan
    6.5mg (36% DV) in 1 scoop
  150. Cooked Spinach
    6.4mg (36% DV) in 1 cup
  151. General Mills Cinnamon Toast Crunch
    6.3mg (35% DV) in 3/4 cup (1 NLEA serving)
  152. General Mills Lucky Charms
    6mg (33% DV) in 3/4 cup (1 NLEA serving)
  153. Mammy Apple
    5.9mg (33% DV) in 1 fruit without refuse
  154. General Mills Honey Nut Cheerios
    5.8mg (32% DV) in 3/4 cup (1 NLEA serving)
  155. Morningstar Farms Veggie Burgers
    5.6mg (31% DV) in 1 burger
  156. Citronella (Lemon Grass)
    5.5mg (30% DV) in 1 cup
  157. Kelloggs All-bran Original
    5.5mg (30% DV) in 1/2 cup (1 NLEA serving)
  158. Ralston Corn Flakes
    5.4mg (30% DV) in 1 cup (1 NLEA serving)
  159. General Mills Trix
    5.4mg (30% DV) in 1 cup (1 NLEA serving)
  160. Kelloggs Special K Nourish Cinnamon Raisin Pecan Dry
    5.4mg (30% DV) in 1 Container (1 NLEA serving)
  161. Kelloggs Special K Nourish Cranberry Almond Dry
    5.4mg (30% DV) in 1 Container (1 NLEA serving)
  162. Kelloggs Special K Nourish Maple Brown Sugar Crunch Dry
    5.4mg (30% DV) in 1 Container (1 NLEA serving)
  163. General Mills 25% Less Sugar Trix
    5.4mg (30% DV) in 1 cup
  164. Wheat And Bran Presweetened With Nuts And Fruits
    5.4mg (30% DV) in 1 cup (1 NLEA serving)
  165. Kelloggs Frosted Rice Krispies
    5.4mg (30% DV) in 3/4 cup (1 NLEA serving)
  166. Protein Powder Soy Based
    5.4mg (30% DV) in 1 scoop
  167. Cytosport Muscle Milk Ready-to-drink
    5.4mg (30% DV) in 14 fl oz
  168. Oats Instant Fortified With Raisins And Spice Prepared With Water
    5.3mg (29% DV) in 1 cup
  169. California Red Kidney Beans
    5.3mg (29% DV) in 1 cup
  170. Black Turtle Beans
    5.3mg (29% DV) in 1 cup
  171. Quaker Honey Graham Oh!s
    5.3mg (29% DV) in 3/4 cup (1 NLEA serving)
  172. Quaker Capn Crunch
    5.2mg (29% DV) in 3/4 cup (1 NLEA serving)
  173. Cooked Catjang Beans
    5.2mg (29% DV) in 1 cup
  174. Cooked Red Kidney Beans
    5.2mg (29% DV) in 1 cup
  175. Cooked Amaranth
    5.2mg (29% DV) in 1 cup
  176. Cooked Teff
    5.2mg (29% DV) in 1 cup
  177. Quaker Capn Crunch With Crunchberries
    5.1mg (29% DV) in 3/4 cup (1 NLEA serving)
  178. Quaker Christmas Crunch
    5.1mg (29% DV) in 3/4 cup (1 NLEA serving)
  179. Quaker Capn Crunchs Halloween Crunch
    5.1mg (28% DV) in 3/4 cup (1 NLEA serving)
  180. Dried Jujube
    5.1mg (28% DV) in 100 grams
  181. Oat Bran
    5.1mg (28% DV) in 1 cup
  182. Cooked Small White Beans
    5.1mg (28% DV) in 1 cup
  183. Oats Instant Fortified With Cinnamon And Spice Prepared With Water
    5.1mg (28% DV) in 1 cup
  184. Baked Beans
    5mg (28% DV) in 1 cup
  185. Rowal
    5mg (28% DV) in 1 cup
  186. Quaker Capn Crunchs Peanut Butter Crunch
    5mg (28% DV) in 3/4 cup (1 NLEA serving)
  187. Quaker Sweet Crunch/quisp
    5mg (28% DV) in 1 cup (1 NLEA serving)
  188. Corn Grits Yellow Regular And Quick Enriched Dry
    4.9mg (27% DV) in 1 cup
  189. Boiled Red Kidney Beans
    4.9mg (27% DV) in 1 cup
  190. Canned Navy Beans
    4.8mg (27% DV) in 1 cup
  191. Abbott Ensure Nutritional Shake Ready-to-drink
    4.8mg (27% DV) in 8 fl oz
  192. Granola Homemade
    4.8mg (27% DV) in 1 cup
  193. Chocolate-flavored Frosted Puffed Corn
    4.8mg (26% DV) in 1 cup
  194. Chickpeas (Garbanzo Beans) (Cooked)
    4.7mg (26% DV) in 1 cup
  195. Kelloggs Cinnabon Cereal
    4.7mg (26% DV) in 1 cup (1 NLEA serving)
  196. Adzuki Beans
    4.6mg (26% DV) in 1 cup
  197. Palm Hearts (Canned)
    4.6mg (25% DV) in 1 cup
  198. Quaker Weight Control Instant Oatmeal Maple And Brown Sugar
    4.6mg (25% DV) in 1 packet (1 NLEA serving)
  199. Kelloggs Raisin Bran Cinnamon Almond
    4.5mg (25% DV) in 1 (1/4) cup (1 NLEA serving)
  200. General Mills Honey Nut Chex
    4.5mg (25% DV) in 3/4 cup (1 NLEA serving)

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