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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. Tofu Prepared With Calcium
    13.3mg (74% DV) in 1 cup
  2. Boiled Soybeans (edamame)
    8.8mg (49% DV) in 1 cup
  3. Canned Chili With Beans
    8.8mg (49% DV) in 1 cup
  4. Morel Mushrooms
    8mg (45% DV) in 1 cup
  5. Natto
    7.6mg (42% DV) in 1/2 cup
  6. Coconut Milk
    7.5mg (41% DV) in 1 cup
  7. Firm Tofu
    6.7mg (37% DV) in 1 cup
  8. Cooked Large White Beans
    6.6mg (37% DV) in 1 cup
  9. Lentils (cooked)
    6.6mg (37% DV) in 1 cup
  10. Cooked Spinach
    6.4mg (36% DV) in 1 cup
  11. Mammy Apple
    5.9mg (33% DV) in 1 fruit without refuse
  12. Citronella (lemon Grass)
    5.5mg (30% DV) in 1 cup
  13. California Red Kidney Beans
    5.3mg (29% DV) in 1 cup
  14. Black Turtle Beans
    5.3mg (29% DV) in 1 cup
  15. Cooked Red Kidney Beans
    5.2mg (29% DV) in 1 cup
  16. Cooked Amaranth
    5.2mg (29% DV) in 1 cup
  17. Cooked Teff
    5.2mg (29% DV) in 1 cup
  18. Jerusalem-artichokes Raw
    5.1mg (28% DV) in 1 cup slices
  19. Dried Jujube
    5.1mg (28% DV) in 100 grams
  20. Cooked Small White Beans
    5.1mg (28% DV) in 1 cup
  21. Baked Beans
    5mg (28% DV) in 1 cup
  22. Rowal
    5mg (28% DV) in 1 cup
  23. Canned Navy Beans
    4.8mg (27% DV) in 1 cup
  24. Chickpeas (garbanzo Beans) (cooked)
    4.7mg (26% DV) in 1 cup
  25. Millet Flour
    4.7mg (26% DV) in 1 cup
  26. Adzuki Beans
    4.6mg (26% DV) in 1 cup
  27. Palm Hearts (canned)
    4.6mg (25% DV) in 1 cup
  28. Milk And Soy Chocolate Drink
    4.5mg (25% DV) in 8 fl oz
  29. Cooked Green Soybeans
    4.5mg (25% DV) in 1 cup
  30. Lima Beans
    4.5mg (25% DV) in 1 cup
  31. Tempeh
    4.5mg (25% DV) in 1 cup
  32. Canned Tomato Puree
    4.5mg (25% DV) in 1 cup
  33. Canned Asparagus
    4.4mg (25% DV) in 1 cup
  34. Canned Mature (white) Lima Beans
    4.4mg (24% DV) in 1 cup
  35. Navy Beans
    4.3mg (24% DV) in 1 cup
  36. Black-eyed Peas (cowpeas)
    4.3mg (24% DV) in 1 cup
  37. Sesame Seeds (toasted)
    4.2mg (23% DV) in 1 oz
  38. Cooked Lima Beans
    4.2mg (23% DV) in 1 cup
  39. Canned Refried Beans
    4.1mg (23% DV) in 1 cup
  40. Canned Lima Beans
    4mg (22% DV) in 1 cup
  41. Cooked Swiss Chard
    4mg (22% DV) in 1 cup, chopped
  42. Kidney Beans
    3.9mg (22% DV) in 1 cup
  43. Cooked Podded Peas
    3.8mg (21% DV) in 1 cup
  44. Whole Grain Sorghum Flour
    3.8mg (21% DV) in 1 cup
  45. Passion Fruit (granadilla)
    3.8mg (21% DV) in 1 cup
  46. Great Northern Beans
    3.8mg (21% DV) in 1 cup
  47. Kimchi
    3.8mg (21% DV) in 1 cup
  48. Cooked Chrysanthemum
    3.7mg (21% DV) in 1 cup (1 Inch pieces)
  49. Parsley
    3.7mg (21% DV) in 1 cup chopped
  50. Cranberry Beans (roman Beans)
    3.7mg (21% DV) in 1 cup
  51. Extra Firm Fortified Tofu
    3.6mg (20% DV) in 1 cup
  52. Black Beans
    3.6mg (20% DV) in 1 cup
  53. Pinto Beans (cooked)
    3.6mg (20% DV) in 1 cup
  54. Edamame
    3.5mg (20% DV) in 1 cup
  55. Canned Pumpkin
    3.4mg (19% DV) in 1 cup
  56. Mashed Sweet Potatoes
    3.4mg (19% DV) in 1 cup
  57. Tamarinds
    3.4mg (19% DV) in 1 cup, pulp
  58. Cooked Spelt
    3.2mg (18% DV) in 1 cup
  59. Canned Red Kidney Beans
    3.2mg (18% DV) in 1 cup
  60. Cooked Snow Peas
    3.2mg (18% DV) in 1 cup
  61. Mungo Beans (cooked)
    3.2mg (18% DV) in 1 cup
  62. Cooked Lentil Sprouts
    3.1mg (17% DV) in 100 grams
  63. Kamut Cooked
    3mg (17% DV) in 1 cup
  64. Canned Baked Beans
    3mg (17% DV) in 1 cup
  65. Shredded Coconut Meat (sweetened)
    3mg (17% DV) in 1 cup
  66. Canned Kidney Beans
    3mg (17% DV) in 1 cup
  67. Succotash
    2.9mg (16% DV) in 1 cup
  68. Asparagus
    2.9mg (16% DV) in 1 cup
  69. Mung Beans (cooked)
    2.8mg (16% DV) in 1 cup
  70. Spirulina
    2.8mg (16% DV) in 100 grams
  71. Quinoa Cooked
    2.8mg (15% DV) in 1 cup
  72. Cooked Beet Greens
    2.7mg (15% DV) in 1 cup (1 Inch pieces)
  73. Jute Potherb (molokhiya) (cooked)
    2.7mg (15% DV) in 1 cup
  74. Cooked White Button Mushrooms
    2.7mg (15% DV) in 1 cup pieces
  75. Pea Sprouts
    2.7mg (15% DV) in 1 cup
  76. Arrowroot
    2.7mg (15% DV) in 1 cup, sliced
  77. Horned Melon (kiwano)
    2.6mg (15% DV) in 1 cup
  78. Canned Straw Mushrooms
    2.6mg (14% DV) in 1 cup
  79. Mulberries
    2.6mg (14% DV) in 1 cup
  80. Toasted Wheat Germ
    2.6mg (14% DV) in 1 oz
  81. Broad Beans (fava)
    2.6mg (14% DV) in 1 cup
  82. Split Peas
    2.5mg (14% DV) in 1 cup
  83. Cooked Scotch Kale
    2.5mg (14% DV) in 1 cup, chopped
  84. Dried Pumpkin And Squash Seeds
    2.5mg (14% DV) in 1 oz
  85. Lentil Sprouts
    2.5mg (14% DV) in 1 cup
  86. Cooked Green Peas
    2.5mg (14% DV) in 1 cup
  87. Egg Noodles (cooked)
    2.4mg (13% DV) in 1 cup
  88. Elderberries
    2.3mg (13% DV) in 1 cup
  89. Roasted Squash And Pumpkin Seeds (unsalted)
    2.3mg (13% DV) in 1 oz
  90. Roasted Squash And Pumpkin Seeds (salted)
    2.3mg (13% DV) in 1 oz
  91. Pumpkin Leaves (cooked)
    2.3mg (13% DV) in 1 cup
  92. Hemp Seeds
    2.3mg (13% DV) in 1oz
  93. Mustard Spinach
    2.3mg (13% DV) in 1 cup, chopped
  94. Soymilk
    2.2mg (12% DV) in 16oz glass
  95. Sun-dried Hot Chile Peppers
    2.2mg (12% DV) in 1 cup
  96. Chia Seeds
    2.2mg (12% DV) in 1 oz
  97. Cooked Collards
    2.1mg (12% DV) in 1 cup, chopped
  98. Unsweetened Soymilk
    2.1mg (12% DV) in 16oz glass
  99. Peas
    2.1mg (12% DV) in 1 cup
  100. Tempeh Cooked
    2.1mg (12% DV) in 100 grams
  101. Poi
    2.1mg (12% DV) in 1 cup
  102. Cooked Oatmeal
    2.1mg (12% DV) in 1 cup
  103. Cooked Pearled Barley
    2.1mg (12% DV) in 1 cup
  104. Sauerkraut
    2.1mg (12% DV) in 1 cup
  105. Seeds Watermelon Seed Kernels Dried
    2.1mg (11% DV) in 1 oz
  106. Firm Tofu (With Calcium and Magnesium)
    2mg (11% DV) in 1/2 cup
  107. Whole Wheat Pasta
    2mg (11% DV) in 1 cup spaghetti not packed
  108. Scotch Kale
    2mg (11% DV) in 1 cup, chopped
  109. Dried Spirulina Seaweed
    2mg (11% DV) in 1 tablespoon
  110. Canned Tomato Paste
    2mg (11% DV) in 1/4 cup
  111. Carissa
    2mg (11% DV) in 1 cup slices
  112. Sapodilla
    1.9mg (11% DV) in 1 cup, pulp
  113. Cooked Oatbran
    1.9mg (11% DV) in 1 cup
  114. Baked Acorn Squash
    1.9mg (11% DV) in 1 cup, cubes
  115. Goji Berries Dried
    1.9mg (11% DV) in 5 tbsp
  116. Cashews (raw)
    1.9mg (11% DV) in 1 oz
  117. Cooked Long-grain White Rice
    1.9mg (11% DV) in 1 cup
  118. Cooked Dandelion Greens
    1.9mg (11% DV) in 1 cup, chopped
  119. Chantarelle Mushrooms
    1.9mg (10% DV) in 1 cup
  120. Brussels Sprouts (cooked)
    1.9mg (10% DV) in 1 cup
  121. Leeks
    1.9mg (10% DV) in 1 cup
  122. Baked Potatoes (with Skin)
    1.9mg (10% DV) in 1 potato medium
  123. Dried Ancho Peppers
    1.9mg (10% DV) in 1 pepper
  124. Tofu Extra Firm Prepared With Nigari
    1.9mg (10% DV) in 1/5 block
  125. Green Chili Peppers
    1.8mg (10% DV) in 1 cup
  126. Cooked Blackeyed Peas
    1.8mg (10% DV) in 1 cup
  127. Abiyuch
    1.8mg (10% DV) in 1/2 cup
  128. Shredded Coconut Meat
    1.8mg (10% DV) in 1 cup, shredded
  129. Pak-choi (bok Choy) (cooked)
    1.8mg (10% DV) in 1 cup, shredded
  130. Low-moisture Dried Apricots
    1.8mg (10% DV) in 1oz
  131. Cooked Bulgur
    1.7mg (10% DV) in 1 cup
  132. Spinach Egg Noodles (cooked)
    1.7mg (10% DV) in 1 cup
  133. European Black Currants
    1.7mg (10% DV) in 1 cup
  134. Oil Roasted Cashews
    1.7mg (10% DV) in 1 oz (18 kernels)
  135. Dandelion Greens
    1.7mg (9% DV) in 1 cup, chopped
  136. Dry-roasted Cashews
    1.7mg (9% DV) in 1 oz
  137. Veggie Burgers
    1.7mg (9% DV) in 1 pattie
  138. Frozen Strawberries
    1.7mg (9% DV) in 1 cup, thawed
  139. Ground Turmeric
    1.7mg (9% DV) in 1 tsp
  140. Artichokes (globe Or French)
    1.6mg (9% DV) in 1 artichoke, medium
  141. Asparagus (cooked)
    1.6mg (9% DV) in 1 cup
  142. Cooked Tomatoes
    1.6mg (9% DV) in 1 cup
  143. Flax Seeds
    1.6mg (9% DV) in 1oz
  144. Cooked Yellow Snap Beans
    1.6mg (9% DV) in 1 cup
  145. Dried Peaches (low-moisture)
    1.6mg (9% DV) in 1/4 cup
  146. Okara
    1.6mg (9% DV) in 1 cup
  147. Pine Nuts (dried)
    1.6mg (9% DV) in 1 oz (167 kernels)
  148. Vanilla Soymilk
    1.6mg (9% DV) in 1 cup
  149. Cooked Broadbeans
    1.5mg (8% DV) in 100 grams
  150. Kidney Bean Sprouts
    1.5mg (8% DV) in 1 cup
  151. Soybean Sprouts
    1.5mg (8% DV) in 1 cup
  152. Dried Sunflower Seeds
    1.5mg (8% DV) in 1 oz
  153. White Cornmeal (grits)
    1.5mg (8% DV) in 1 cup
  154. Cooked Mustard Spinach
    1.4mg (8% DV) in 1 cup, chopped
  155. Paprika
    1.4mg (8% DV) in 1 tbsp
  156. Cashew Butter
    1.4mg (8% DV) in 1 oz
  157. California Avocados
    1.4mg (8% DV) in 1 cup, pureed
  158. Groundcherries
    1.4mg (8% DV) in 1 cup
  159. Cooked Pumpkin
    1.4mg (8% DV) in 1 cup, mashed
  160. Cumin Seed
    1.4mg (8% DV) in 1 tsp, whole
  161. Safflower Seeds
    1.4mg (8% DV) in 1 oz
  162. Cooked Acorn Squash
    1.4mg (8% DV) in 1 cup, mashed
  163. Rice Bran
    1.4mg (8% DV) in 1 tablespoon
  164. Mamey Sapote
    1.4mg (8% DV) in 1 cup 1 Inch pieces
  165. Cooked Leeks
    1.4mg (8% DV) in 1 leek
  166. Soursop
    1.4mg (8% DV) in 1 cup, pulp
  167. Roasted Buckwheat Groats
    1.3mg (7% DV) in 1 cup
  168. Cooked Beets
    1.3mg (7% DV) in 1 cup
  169. Hazelnuts
    1.3mg (7% DV) in 1 oz (21 whole kernels)
  170. Soft Tofu
    1.3mg (7% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  171. Yellow Cornmeal (grits)
    1.3mg (7% DV) in 1 cup
  172. Yautia
    1.3mg (7% DV) in 1 cup, sliced
  173. Snow Peas
    1.3mg (7% DV) in 1 cup, whole
  174. Fiddlehead Ferns
    1.3mg (7% DV) in 100 grams
  175. Raw Peanuts
    1.3mg (7% DV) in 1 oz
  176. Cooked Swamp Cabbage
    1.3mg (7% DV) in 1 cup, chopped
  177. Lemons
    1.3mg (7% DV) in 1 cup, sections
  178. Chocolate Almond Milk
    1.3mg (7% DV) in 8 fl oz
  179. Grape Juice
    1.3mg (7% DV) in 16 oz glass
  180. Dry Roasted Hazelnuts
    1.2mg (7% DV) in 1 oz
  181. Fenugreek Seed
    1.2mg (7% DV) in 1 tsp
  182. Spices Thyme Dried
    1.2mg (7% DV) in 1 tsp, leaves
  183. Brussels Sprouts (raw)
    1.2mg (7% DV) in 1 cup
  184. Canned Mushrooms
    1.2mg (7% DV) in 1 cup
  185. Cooked Soybean Sprouts
    1.2mg (7% DV) in 1 cup
  186. Cooked Butternut Squash
    1.2mg (7% DV) in 1 cup, cubes
  187. Cooked Mustard Greens
    1.2mg (7% DV) in 1 cup, chopped
  188. Baked Red Potatoes
    1.2mg (7% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  189. Vinespinach
    1.2mg (7% DV) in 100 grams
  190. Breadfruit
    1.2mg (7% DV) in 1 cup
  191. Cooked New Zealand Spinach
    1.2mg (7% DV) in 1 cup, chopped
  192. Cooked Pumpkin Flowers
    1.2mg (7% DV) in 1 cup
  193. Chrysanthemum Leaves
    1.2mg (7% DV) in 1 cup, chopped
  194. Cooked Kale
    1.2mg (7% DV) in 1 cup, chopped
  195. Fortified Chocolate Soymilk
    1.2mg (6% DV) in 1 cup
  196. Dried Peaches
    1.2mg (6% DV) in 1 oz (about 2 halves)
  197. Cooked Turnip Greens
    1.2mg (6% DV) in 1 cup, chopped
  198. Dry Roasted Pistachio Nuts
    1.1mg (6% DV) in 1 oz (49 kernels)
  199. Oyster Mushrooms
    1.1mg (6% DV) in 1 cup sliced
  200. Butternuts (dried)
    1.1mg (6% DV) in 1 oz

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