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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.
18mg Iron = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Dried Agar Seaweed
    21.4mg (119% DV) in 100 grams
  2. Natto
    15.1mg (84% DV) in 1 cup
  3. Tofu Prepared with Calcium
    13.3mg (74% DV) in 1 cup
  4. Boiled Soybeans (Edamame)
    8.8mg (49% DV) in 1 cup
  5. Canned Chili with Beans
    8.8mg (49% DV) in 1 cup
  6. Morel Mushrooms
    8mg (45% DV) in 1 cup
  7. Coconut Milk
    7.5mg (41% DV) in 1 cup
  8. Firm Tofu
    6.7mg (37% DV) in 1 cup
  9. Cooked Large White Beans
    6.6mg (37% DV) in 1 cup
  10. Lentils (Cooked)
    6.6mg (37% DV) in 1 cup
  11. Cooked Spinach
    6.4mg (36% DV) in 1 cup
  12. Dried Peaches (Low-Moisture)
    6.4mg (36% DV) in 1 cup
  13. Mammy Apple
    5.9mg (33% DV) in 1 fruit without refuse
  14. Citronella (Lemon Grass)
    5.5mg (30% DV) in 1 cup
  15. California Red Kidney Beans
    5.3mg (29% DV) in 1 cup
  16. Black Turtle Beans
    5.3mg (29% DV) in 1 cup
  17. Cooked Red Kidney Beans
    5.2mg (29% DV) in 1 cup
  18. Cooked Amaranth
    5.2mg (29% DV) in 1 cup
  19. Cooked Teff
    5.2mg (29% DV) in 1 cup
  20. Jerusalem-artichokes raw
    5.1mg (28% DV) in 1 cup slices
  21. Dried Jujube
    5.1mg (28% DV) in 100 grams
  22. Cooked Small White Beans
    5.1mg (28% DV) in 1 cup
  23. Baked Beans
    5mg (28% DV) in 1 cup
  24. Rowal
    5mg (28% DV) in 1 cup
  25. Canned Navy Beans
    4.8mg (27% DV) in 1 cup
  26. Chickpeas (Garbanzo Beans) (Cooked)
    4.7mg (26% DV) in 1 cup
  27. Millet Flour
    4.7mg (26% DV) in 1 cup
  28. Adzuki Beans
    4.6mg (26% DV) in 1 cup
  29. Palm Hearts (Canned)
    4.6mg (25% DV) in 1 cup
  30. Milk and Soy Chocolate Drink
    4.5mg (25% DV) in 8 fl oz
  31. Cooked Green Soybeans
    4.5mg (25% DV) in 1 cup
  32. Lima Beans
    4.5mg (25% DV) in 1 cup
  33. Tempeh
    4.5mg (25% DV) in 1 cup
  34. Canned Tomato Puree
    4.5mg (25% DV) in 1 cup
  35. Canned Asparagus
    4.4mg (25% DV) in 1 cup
  36. Canned Mature (White) Lima Beans
    4.4mg (24% DV) in 1 cup
  37. Navy Beans
    4.3mg (24% DV) in 1 cup
  38. Black-Eyed Peas (Cowpeas)
    4.3mg (24% DV) in 1 cup
  39. Sesame Seeds (Toasted)
    4.2mg (23% DV) in 1 oz
  40. Cooked Lima Beans
    4.2mg (23% DV) in 1 cup
  41. Canned Refried Beans
    4.1mg (23% DV) in 1 cup
  42. Canned Lima Beans
    4mg (22% DV) in 1 cup
  43. Cooked Swiss Chard
    4mg (22% DV) in 1 cup, chopped
  44. Kidney Beans
    3.9mg (22% DV) in 1 cup
  45. Cooked Podded Peas
    3.8mg (21% DV) in 1 cup
  46. Whole Grain Sorghum Flour
    3.8mg (21% DV) in 1 cup
  47. Passion Fruit (Granadilla)
    3.8mg (21% DV) in 1 cup
  48. Great Northern Beans
    3.8mg (21% DV) in 1 cup
  49. Kimchi
    3.8mg (21% DV) in 1 cup
  50. Cooked Chrysanthemum
    3.7mg (21% DV) in 1 cup (1 Inch pieces)
  51. Parsley
    3.7mg (21% DV) in 1 cup chopped
  52. Cranberry Beans (Roman Beans)
    3.7mg (21% DV) in 1 cup
  53. Dry-Roasted Soybeans
    3.7mg (20% DV) in 1 cup
  54. Extra Firm Fortified Tofu
    3.6mg (20% DV) in 1 cup
  55. Black Beans
    3.6mg (20% DV) in 1 cup
  56. Pinto Beans (Cooked)
    3.6mg (20% DV) in 1 cup
  57. Edamame
    3.5mg (20% DV) in 1 cup
  58. Canned Pumpkin
    3.4mg (19% DV) in 1 cup
  59. Mashed Sweet Potatoes
    3.4mg (19% DV) in 1 cup
  60. Tamarinds
    3.4mg (19% DV) in 1 cup, pulp
  61. Cooked Spelt
    3.2mg (18% DV) in 1 cup
  62. Canned Red Kidney Beans
    3.2mg (18% DV) in 1 cup
  63. Cooked Snow Peas
    3.2mg (18% DV) in 1 cup
  64. Mungo Beans (Cooked)
    3.2mg (18% DV) in 1 cup
  65. Cooked Lentil Sprouts
    3.1mg (17% DV) in 100 grams
  66. Kamut Cooked
    3mg (17% DV) in 1 cup
  67. Canned Baked Beans
    3mg (17% DV) in 1 cup
  68. Shredded Coconut Meat (Sweetened)
    3mg (17% DV) in 1 cup
  69. Canned Kidney Beans
    3mg (17% DV) in 1 cup
  70. Succotash
    2.9mg (16% DV) in 1 cup
  71. Asparagus
    2.9mg (16% DV) in 1 cup
  72. Mung Beans (Cooked)
    2.8mg (16% DV) in 1 cup
  73. Spirulina
    2.8mg (16% DV) in 100 grams
  74. Quinoa Cooked
    2.8mg (15% DV) in 1 cup
  75. Cooked Beet Greens
    2.7mg (15% DV) in 1 cup (1 Inch pieces)
  76. Jute Potherb (Molokhiya) (Cooked)
    2.7mg (15% DV) in 1 cup
  77. Cooked White Button Mushrooms
    2.7mg (15% DV) in 1 cup pieces
  78. Pea Sprouts
    2.7mg (15% DV) in 1 cup
  79. Arrowroot
    2.7mg (15% DV) in 1 cup, sliced
  80. Horned Melon (Kiwano)
    2.6mg (15% DV) in 1 cup
  81. Canned Straw Mushrooms
    2.6mg (14% DV) in 1 cup
  82. Mulberries
    2.6mg (14% DV) in 1 cup
  83. Toasted Wheat Germ
    2.6mg (14% DV) in 1 oz
  84. Broad Beans (Fava)
    2.6mg (14% DV) in 1 cup
  85. Split Peas
    2.5mg (14% DV) in 1 cup
  86. Cooked Scotch Kale
    2.5mg (14% DV) in 1 cup, chopped
  87. Dried Pumpkin and Squash Seeds
    2.5mg (14% DV) in 1 oz
  88. Lentil Sprouts
    2.5mg (14% DV) in 1 cup
  89. Cooked Green Peas
    2.5mg (14% DV) in 1 cup
  90. Egg Noodles (Cooked)
    2.4mg (13% DV) in 1 cup
  91. Elderberries
    2.3mg (13% DV) in 1 cup
  92. Roasted Squash and Pumpkin Seeds (Unsalted)
    2.3mg (13% DV) in 1 oz
  93. Roasted Squash and Pumpkin Seeds (Salted)
    2.3mg (13% DV) in 1 oz
  94. Pumpkin Leaves (Cooked)
    2.3mg (13% DV) in 1 cup
  95. Hemp Seeds
    2.3mg (13% DV) in 1oz
  96. Mustard Spinach
    2.3mg (13% DV) in 1 cup, chopped
  97. Soymilk
    2.2mg (12% DV) in 16oz glass
  98. Sun-dried Hot Chile Peppers
    2.2mg (12% DV) in 1 cup
  99. Chia Seeds
    2.2mg (12% DV) in 1 oz
  100. Cooked Collards
    2.1mg (12% DV) in 1 cup, chopped
  101. Unsweetened Soymilk
    2.1mg (12% DV) in 16oz glass
  102. Peas
    2.1mg (12% DV) in 1 cup
  103. Tempeh cooked
    2.1mg (12% DV) in 100 grams
  104. Poi
    2.1mg (12% DV) in 1 cup
  105. Cooked Oatmeal
    2.1mg (12% DV) in 1 cup
  106. Cooked Pearled Barley
    2.1mg (12% DV) in 1 cup
  107. Sauerkraut
    2.1mg (12% DV) in 1 cup
  108. Seeds watermelon seed kernels dried
    2.1mg (11% DV) in 1 oz
  109. Firm Tofu
    2mg (11% DV) in 1/2 cup
  110. Whole Wheat Pasta
    2mg (11% DV) in 1 cup spaghetti not packed
  111. Scotch Kale
    2mg (11% DV) in 1 cup, chopped
  112. Dried Spirulina Seaweed
    2mg (11% DV) in 1 tablespoon
  113. Canned Tomato Paste
    2mg (11% DV) in 1/4 cup
  114. Carissa
    2mg (11% DV) in 1 cup slices
  115. Sapodilla
    1.9mg (11% DV) in 1 cup, pulp
  116. Cooked Oatbran
    1.9mg (11% DV) in 1 cup
  117. Baked Acorn Squash
    1.9mg (11% DV) in 1 cup, cubes
  118. Goji berries dried
    1.9mg (11% DV) in 5 tbsp
  119. Cashews (Raw)
    1.9mg (11% DV) in 1 oz
  120. Cooked Long-Grain White Rice
    1.9mg (11% DV) in 1 cup
  121. Cooked Dandelion Greens
    1.9mg (11% DV) in 1 cup, chopped
  122. Chantarelle Mushrooms
    1.9mg (10% DV) in 1 cup
  123. Brussels Sprouts (Cooked)
    1.9mg (10% DV) in 1 cup
  124. Leeks
    1.9mg (10% DV) in 1 cup
  125. Baked Potatoes (With Skin)
    1.9mg (10% DV) in 1 potato medium
  126. Dried Ancho Peppers
    1.9mg (10% DV) in 1 pepper
  127. Tofu extra firm prepared with nigari
    1.9mg (10% DV) in 1/5 block
  128. Green Chili Peppers
    1.8mg (10% DV) in 1 cup
  129. Cooked Blackeyed Peas
    1.8mg (10% DV) in 1 cup
  130. Abiyuch
    1.8mg (10% DV) in 1/2 cup
  131. Shredded Coconut Meat
    1.8mg (10% DV) in 1 cup, shredded
  132. Pak-Choi (Bok Choy) (Cooked)
    1.8mg (10% DV) in 1 cup, shredded
  133. Low-Moisture Dried Apricots
    1.8mg (10% DV) in 1oz
  134. Bulgur
    1.7mg (10% DV) in 1 cup
  135. Spinach Egg Noodles (Cooked)
    1.7mg (10% DV) in 1 cup
  136. European Black Currants
    1.7mg (10% DV) in 1 cup
  137. Oil Roasted Cashews
    1.7mg (10% DV) in 1 oz (18 kernels)
  138. Dandelion Greens
    1.7mg (9% DV) in 1 cup, chopped
  139. Dry-Roasted Cashews
    1.7mg (9% DV) in 1 oz
  140. Veggie Burgers
    1.7mg (9% DV) in 1 pattie
  141. Frozen Strawberries
    1.7mg (9% DV) in 1 cup, thawed
  142. Ground Turmeric
    1.7mg (9% DV) in 1 tsp
  143. Artichokes (Globe or French)
    1.6mg (9% DV) in 1 artichoke, medium
  144. Asparagus (Cooked)
    1.6mg (9% DV) in 1 cup
  145. Cooked Tomatoes
    1.6mg (9% DV) in 1 cup
  146. Flax Seeds
    1.6mg (9% DV) in 1oz
  147. Cooked Yellow Snap Beans
    1.6mg (9% DV) in 1 cup
  148. Okara
    1.6mg (9% DV) in 1 cup
  149. Pine Nuts (Dried)
    1.6mg (9% DV) in 1 oz (167 kernels)
  150. Vanilla Soymilk
    1.6mg (9% DV) in 1 cup
  151. Cooked Broadbeans
    1.5mg (8% DV) in 100 grams
  152. Kidney Bean Sprouts
    1.5mg (8% DV) in 1 cup
  153. Soybean Sprouts
    1.5mg (8% DV) in 1 cup
  154. Dried Sunflower Seeds
    1.5mg (8% DV) in 1 oz
  155. White Cornmeal (Grits)
    1.5mg (8% DV) in 1 cup
  156. Cooked Mustard Spinach
    1.4mg (8% DV) in 1 cup, chopped
  157. Paprika
    1.4mg (8% DV) in 1 tbsp
  158. Cashew Butter
    1.4mg (8% DV) in 1 oz
  159. California Avocados
    1.4mg (8% DV) in 1 cup, pureed
  160. Groundcherries
    1.4mg (8% DV) in 1 cup
  161. Cooked Pumpkin
    1.4mg (8% DV) in 1 cup, mashed
  162. Cumin Seed
    1.4mg (8% DV) in 1 tsp, whole
  163. Safflower Seeds
    1.4mg (8% DV) in 1 oz
  164. Cooked Acorn Squash
    1.4mg (8% DV) in 1 cup, mashed
  165. Rice Bran
    1.4mg (8% DV) in 1 tablespoon
  166. Mamey Sapote
    1.4mg (8% DV) in 1 cup 1 Inch pieces
  167. Cooked Leeks
    1.4mg (8% DV) in 1 leek
  168. Soursop
    1.4mg (8% DV) in 1 cup, pulp
  169. Roasted Buckwheat Groats
    1.3mg (7% DV) in 1 cup
  170. Cooked Beets
    1.3mg (7% DV) in 1 cup
  171. Hazelnuts
    1.3mg (7% DV) in 1 oz (21 whole kernels)
  172. Soft Tofu
    1.3mg (7% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  173. Yellow Cornmeal (Grits)
    1.3mg (7% DV) in 1 cup
  174. Yautia
    1.3mg (7% DV) in 1 cup, sliced
  175. Snow Peas
    1.3mg (7% DV) in 1 cup, whole
  176. Fiddlehead Ferns
    1.3mg (7% DV) in 100 grams
  177. Raw Peanuts
    1.3mg (7% DV) in 1 oz
  178. Cooked Swamp Cabbage
    1.3mg (7% DV) in 1 cup, chopped
  179. Lemons
    1.3mg (7% DV) in 1 cup, sections
  180. Chocolate Almond Milk
    1.3mg (7% DV) in 8 fl oz
  181. Grape Juice
    1.3mg (7% DV) in 16 oz glass
  182. Dry Roasted Hazelnuts
    1.2mg (7% DV) in 1 oz
  183. Fenugreek Seed
    1.2mg (7% DV) in 1 tsp
  184. Spices thyme dried
    1.2mg (7% DV) in 1 tsp, leaves
  185. Brussels Sprouts (Raw)
    1.2mg (7% DV) in 1 cup
  186. Canned Mushrooms
    1.2mg (7% DV) in 1 cup
  187. Cooked Soybean Sprouts
    1.2mg (7% DV) in 1 cup
  188. Cooked Butternut Squash
    1.2mg (7% DV) in 1 cup, cubes
  189. Cooked Mustard Greens
    1.2mg (7% DV) in 1 cup, chopped
  190. Baked Red Potatoes
    1.2mg (7% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  191. Vinespinach
    1.2mg (7% DV) in 100 grams
  192. Breadfruit
    1.2mg (7% DV) in 1 cup
  193. Cooked New Zealand Spinach
    1.2mg (7% DV) in 1 cup, chopped
  194. Cooked Pumpkin Flowers
    1.2mg (7% DV) in 1 cup
  195. Chrysanthemum Leaves
    1.2mg (7% DV) in 1 cup, chopped
  196. Cooked Kale
    1.2mg (7% DV) in 1 cup, chopped
  197. Fortified Chocolate Soymilk
    1.2mg (6% DV) in 1 cup
  198. Dried Peaches
    1.2mg (6% DV) in 1 oz (about 2 halves)
  199. Cooked Turnip Greens
    1.2mg (6% DV) in 1 cup, chopped
  200. Dry Roasted Pistachio Nuts
    1.1mg (6% DV) in 1 oz (49 kernels)

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