Iron in Vegan Foods

List of vegan foods with a high iron content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Marjoram 82.71mg 827.1%
2 Cumin seed 66.36mg 663.6%
3 Turmeric 55mg 550%
4 Celery seed 44.9mg 449%
5 Bay leaf 43mg 430%
6 Savory 37.88mg 378.8%
7 Anise seed 36.96mg 369.6%
8 Oregano 36.8mg 368%
9 Fenugreek seed 33.53mg 335.3%
10 Tarragon 32.3mg 323%
11 Chervil 31.95mg 319.5%
12 Sage 28.12mg 281.2%
13 Ground ginger 19.8mg 198%
14 Rice bran 18.54mg 185.4%
15 Fennel seed 18.54mg 185.4%
16 Thyme 17.45mg 174.5%
17 Chili powder 17.3mg 173%
18 Dill seed 16.33mg 163.3%
19 Coriander seeds 16.32mg 163.2%
20 Caraway seed 16.23mg 162.3%
21 Sesame flour 15.17mg 151.7%
22 Soy protein isolate 14.5mg 145%
23 Cardamom 13.97mg 139.7%
24 Ground mace 13.9mg 139%
25 Soy meal 13.7mg 137%
26 Morel mushrooms 12.18mg 121.8%
27 Soy-based protein powder 12mg 120%
28 Dark chocolate (70-85% cacao) 11.9mg 119%
29 Spearmint 11.87mg 118.7%
30 Clove 11.83mg 118.3%
31 Saffron 11.1mg 111%
32 Soy protein concentrate 10.78mg 107.8%
33 Wheat bran 10.57mg 105.7%
34 Poppy seeds 9.76mg 97.6%
35 Black pepper 9.71mg 97.1%
36 Mustard seed 9.21mg 92.1%
37 Pumpkin seed 8.82mg 88.2%
38 Cinnamon 8.32mg 83.2%
39 Dark chocolate (45-59% cacao) 8.02mg 80.2%
40 Hemp seed 7.95mg 79.5%
41 Toasted sesame seeds 7.78mg 77.8%
42 Chia seeds 7.72mg 77.2%
43 Allspice 7.06mg 70.6%
44 Goji berries 6.8mg 68%
45 Cashew nuts 6.68mg 66.8%
46 Rosemary 6.65mg 66.5%
47 Sunflower seed flour 6.62mg 66.2%
48 Dill weed 6.59mg 65.9%
49 Sesame seeds 6.36mg 63.6%
50 Dark chocolate (60-69% cacao) 6.32mg 63.2%
51 Parsley 6.2mg 62%
52 Chili pepper 6.04mg 60.4%
53 Roasted cashews 6mg 60%
54 Flaxseed 5.73mg 57.3%
55 Pine nuts 5.53mg 55.3%
56 Oat bran 5.41mg 54.1%
57 Sunflower seeds 5.25mg 52.5%
58 Wheat gluten 5.2mg 52%
59 Soy beans 5.14mg 51.4%
60 Peppermint 5.08mg 50.8%
61 Bread crumbs 4.83mg 48.3%
62 Barley malt flour 4.71mg 47.1%
63 Hazelnuts 4.7mg 47%
64 Peanuts 4.58mg 45.8%
65 Halva 4.53mg 45.3%
66 Dry roasted hazelnuts 4.38mg 43.8%
67 Chickpeas 4.31mg 43.1%
68 Buckwheat flour 4.06mg 40.6%
69 Dry roasted pistachio nuts 4.03mg 40.3%
70 Butternuts 4.02mg 40.2%
71 Oat flour 4mg 40%
72 Millet flour 3.94mg 39.4%
73 Pistachio nuts 3.92mg 39.2%
74 Dry roasted sunflower seeds 3.8mg 38%
75 Roasted almonds 3.73mg 37.3%
76 Almonds 3.71mg 37.1%
77 Macadamia nuts 3.69mg 36.9%
78 Rice bran bread 3.61mg 36.1%
79 Whole-wheat flour 3.6mg 36%
80 Wheat bread 3.6mg 36%
81 Cooked spinach 3.57mg 35.7%
82 Pili nuts 3.53mg 35.3%
83 Chanterelle mushrooms 3.47mg 34.7%
84 Jerusalem artichoke 3.4mg 34%
85 Lentils 3.33mg 33.3%
86 Dried coconut meat 3.32mg 33.2%
87 Ripe olives 3.32mg 33.2%
88 Naan 3.25mg 32.5%
89 Lentil sprouts 3.21mg 32.1%
90 Dove dark chocolate 3.18mg 31.8%
91 Basil 3.17mg 31.7%
92 Focaccia 3.16mg 31.6%
93 Whole grain sorghum flour 3.14mg 31.4%
94 Hearts of palm 3.13mg 31.3%
95 Oat bran bread 3.12mg 31.2%
96 Black walnuts 3.12mg 31.2%
97 Dandelion greens 3.1mg 31%
98 Wheat bran bread 3.07mg 30.7%
99 Chocolate cake 3.04mg 30.4%
100 Walnuts 2.91mg 29.1%
101 Cooked chickpeas 2.89mg 28.9%
102 Sweet yeast bread 2.87mg 28.7%
103 Hamburger (McDonald's) 2.87mg 28.7%
104 Kelp 2.85mg 28.5%
105 Rye bread 2.83mg 28.3%
106 Multi-grain crackers 2.83mg 28.3%
107 Tamarinds 2.8mg 28%
108 Spirulina 2.79mg 27.9%
109 Spinach 2.71mg 27.1%
110 Tempeh 2.7mg 27%
111 Oatmeal bread 2.7mg 27%
112 Barley flour 2.68mg 26.8%
113 Dried apricots 2.66mg 26.6%
114 Dry roasted macadamias 2.65mg 26.5%
115 Crackers 2.64mg 26.4%
116 Grape leaves 2.63mg 26.3%
117 Pita bread 2.62mg 26.2%
118 Triticale flour 2.59mg 25.9%
119 Oatmeal 2.58mg 25.8%
120 Beet greens 2.57mg 25.7%
121 Chocolate coated marshmallow 2.53mg 25.3%
122 Pecans 2.53mg 25.3%
123 Cowpeas 2.51mg 25.1%
124 Kimchi 2.5mg 25%
125 Multigrain bread 2.5mg 25%
126 Persimmons 2.5mg 25%
127 Whole-wheat bread 2.47mg 24.7%
128 Beechnuts 2.46mg 24.6%
129 Lima beans 2.45mg 24.5%
130 Brazil nuts 2.43mg 24.3%
131 Coconut meat 2.43mg 24.3%
132 Rye crispbread 2.43mg 24.3%
133 Fireweed 2.4mg 24%
134 Dock 2.4mg 24%
135 Whole grain corn flour 2.38mg 23.8%
136 Soy sauce (tamari) 2.38mg 23.8%
137 Navy beans 2.36mg 23.6%
138 Hotdog 2.36mg 23.6%
139 Cheeseburger (McDonald's) 2.35mg 23.5%
140 Milk chocolate 2.35mg 23.5%
141 Amaranth leaves 2.32mg 23.2%
142 Pink beans 2.3mg 23%
143 Edamame 2.27mg 22.7%
144 Pea sprouts 2.26mg 22.6%
145 Pumpkin leaves 2.22mg 22.2%
146 Kidney beans 2.22mg 22.2%
147 Raw buckwheat 2.2mg 22%
148 Wakame 2.18mg 21.8%
149 Rapini 2.14mg 21.4%
150 Wheat sprouts 2.14mg 21.4%
151 Asparagus 2.14mg 21.4%
152 Amaranth grain 2.1mg 21%
153 Leeks 2.1mg 21%
154 Soy bean sprouts 2.1mg 21%
155 Black beans 2.1mg 21%
156 Pinto beans 2.09mg 20.9%
157 Teff 2.05mg 20.5%
158 Extra-firm tofu 2.04mg 20.4%
159 Adzuki beans 2mg 20%
160 Purslane 1.99mg 19.9%
161 Brown rice flour 1.98mg 19.8%
162 Tofu 1.98mg 19.8%
163 Pinto beans sprouts 1.97mg 19.7%
164 Broad beans (raw) 1.9mg 19%
165 Sprouted grain bread 1.89mg 18.9%
166 Mulberries 1.85mg 18.5%
167 Swiss chard 1.8mg 18%
168 Laver 1.8mg 18%
169 Golden raisins 1.79mg 17.9%
170 Coriander 1.77mg 17.7%
171 Whole wheat pasta 1.72mg 17.2%
172 Pokeberry shoots 1.7mg 17%
173 Garlic 1.7mg 17%
174 Capers 1.67mg 16.7%
175 Coconut milk 1.64mg 16.4%
176 Tortilla 1.64mg 16.4%
177 Mustard 1.61mg 16.1%
178 Paratha 1.61mg 16.1%
179 Firm tofu 1.61mg 16.1%
180 Elderberry 1.6mg 16%
181 Passion fruit 1.6mg 16%
182 Chives 1.6mg 16%
183 Roasted peanuts 1.58mg 15.8%
184 Pancakes 1.56mg 15.6%
185 Black currant 1.54mg 15.4%
186 Fava beans 1.5mg 15%
187 Broad beans 1.5mg 15%
188 Quinoa 1.49mg 14.9%
189 Roselle 1.48mg 14.8%
190 Green peas 1.47mg 14.7%
191 Kale 1.47mg 14.7%
192 Arugula 1.46mg 14.6%
193 Brussels sprouts 1.4mg 14%
194 Mung beans 1.4mg 14%
195 Potato starch 1.38mg 13.8%
196 Oyster mushrooms 1.33mg 13.3%
197 Pearl barley 1.33mg 13.3%
198 Carissa 1.31mg 13.1%
199 Fiddlehead ferns 1.31mg 13.1%
200 Garden cress 1.3mg 13%