Iron in Vegetarian Foods

List of vegetarian 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 Milk based protein powder 12mg 120%
28 Soy-based protein powder 12mg 120%
29 Dark chocolate (70-85% cacao) 11.9mg 119%
30 Spearmint 11.87mg 118.7%
31 Clove 11.83mg 118.3%
32 Saffron 11.1mg 111%
33 Soy protein concentrate 10.78mg 107.8%
34 Wheat bran 10.57mg 105.7%
35 Poppy seeds 9.76mg 97.6%
36 Black pepper 9.71mg 97.1%
37 Egg yolk powder 9.56mg 95.6%
38 Mustard seed 9.21mg 92.1%
39 Pumpkin seed 8.82mg 88.2%
40 Cinnamon 8.32mg 83.2%
41 Dark chocolate (45-59% cacao) 8.02mg 80.2%
42 Hemp seed 7.95mg 79.5%
43 Toasted sesame seeds 7.78mg 77.8%
44 Chia seeds 7.72mg 77.2%
45 Allspice 7.06mg 70.6%
46 Goji berries 6.8mg 68%
47 Cashew nuts 6.68mg 66.8%
48 Rosemary 6.65mg 66.5%
49 Sunflower seed flour 6.62mg 66.2%
50 Dill weed 6.59mg 65.9%
51 Sesame seeds 6.36mg 63.6%
52 Dark chocolate (60-69% cacao) 6.32mg 63.2%
53 Parsley 6.2mg 62%
54 Chili pepper 6.04mg 60.4%
55 Roasted cashews 6mg 60%
56 Flaxseed 5.73mg 57.3%
57 Pine nuts 5.53mg 55.3%
58 Oat bran 5.41mg 54.1%
59 Sunflower seeds 5.25mg 52.5%
60 Wheat gluten 5.2mg 52%
61 Soy beans 5.14mg 51.4%
62 Peppermint 5.08mg 50.8%
63 Bread crumbs 4.83mg 48.3%
64 Barley malt flour 4.71mg 47.1%
65 Hazelnuts 4.7mg 47%
66 Peanuts 4.58mg 45.8%
67 Halva 4.53mg 45.3%
68 Dry roasted hazelnuts 4.38mg 43.8%
69 Chickpeas 4.31mg 43.1%
70 Turkey eggs 4.1mg 41%
71 Buckwheat flour 4.06mg 40.6%
72 Dry roasted pistachio nuts 4.03mg 40.3%
73 Butternuts 4.02mg 40.2%
74 Oat flour 4mg 40%
75 Millet flour 3.94mg 39.4%
76 Pistachio nuts 3.92mg 39.2%
77 Duck eggs 3.85mg 38.5%
78 Dry roasted sunflower seeds 3.8mg 38%
79 Roasted almonds 3.73mg 37.3%
80 Almonds 3.71mg 37.1%
81 Macadamia nuts 3.69mg 36.9%
82 Quail eggs 3.65mg 36.5%
83 Goose egg 3.64mg 36.4%
84 Rice bran bread 3.61mg 36.1%
85 Whole-wheat flour 3.6mg 36%
86 Wheat bread 3.6mg 36%
87 Cooked spinach 3.57mg 35.7%
88 Pili nuts 3.53mg 35.3%
89 Chanterelle mushrooms 3.47mg 34.7%
90 Jerusalem artichoke 3.4mg 34%
91 Lentils 3.33mg 33.3%
92 Dried coconut meat 3.32mg 33.2%
93 Ripe olives 3.32mg 33.2%
94 Naan 3.25mg 32.5%
95 Lentil sprouts 3.21mg 32.1%
96 Dove dark chocolate 3.18mg 31.8%
97 Basil 3.17mg 31.7%
98 Egg substitute (powder) 3.16mg 31.6%
99 Focaccia 3.16mg 31.6%
100 Whole grain sorghum flour 3.14mg 31.4%
101 Hearts of palm 3.13mg 31.3%
102 Oat bran bread 3.12mg 31.2%
103 Black walnuts 3.12mg 31.2%
104 Dandelion greens 3.1mg 31%
105 Wheat bran bread 3.07mg 30.7%
106 Chocolate cake 3.04mg 30.4%
107 Walnuts 2.91mg 29.1%
108 Cooked chickpeas 2.89mg 28.9%
109 Sweet yeast bread 2.87mg 28.7%
110 Hamburger (McDonald's) 2.87mg 28.7%
111 Kelp 2.85mg 28.5%
112 Rye bread 2.83mg 28.3%
113 Multi-grain crackers 2.83mg 28.3%
114 Tamarinds 2.8mg 28%
115 Spirulina 2.79mg 27.9%
116 Raw egg yolk 2.73mg 27.3%
117 Spinach 2.71mg 27.1%
118 Tempeh 2.7mg 27%
119 Oatmeal bread 2.7mg 27%
120 Barley flour 2.68mg 26.8%
121 Dried apricots 2.66mg 26.6%
122 Dry roasted macadamias 2.65mg 26.5%
123 Crackers 2.64mg 26.4%
124 Grape leaves 2.63mg 26.3%
125 Pita bread 2.62mg 26.2%
126 Triticale flour 2.59mg 25.9%
127 Oatmeal 2.58mg 25.8%
128 Beet greens 2.57mg 25.7%
129 Chocolate coated marshmallow 2.53mg 25.3%
130 Pecans 2.53mg 25.3%
131 Cowpeas 2.51mg 25.1%
132 Kimchi 2.5mg 25%
133 Multigrain bread 2.5mg 25%
134 Persimmons 2.5mg 25%
135 Whole-wheat bread 2.47mg 24.7%
136 Beechnuts 2.46mg 24.6%
137 Lima beans 2.45mg 24.5%
138 Brazil nuts 2.43mg 24.3%
139 Coconut meat 2.43mg 24.3%
140 Rye crispbread 2.43mg 24.3%
141 Fireweed 2.4mg 24%
142 Dock 2.4mg 24%
143 Whole grain corn flour 2.38mg 23.8%
144 Soy sauce (tamari) 2.38mg 23.8%
145 Navy beans 2.36mg 23.6%
146 Hotdog 2.36mg 23.6%
147 Cheeseburger (McDonald's) 2.35mg 23.5%
148 Milk chocolate 2.35mg 23.5%
149 Amaranth leaves 2.32mg 23.2%
150 Pink beans 2.3mg 23%
151 Edamame 2.27mg 22.7%
152 Pea sprouts 2.26mg 22.6%
153 Pumpkin leaves 2.22mg 22.2%
154 Kidney beans 2.22mg 22.2%
155 Raw buckwheat 2.2mg 22%
156 Wakame 2.18mg 21.8%
157 Rapini 2.14mg 21.4%
158 Wheat sprouts 2.14mg 21.4%
159 Asparagus 2.14mg 21.4%
160 Amaranth grain 2.1mg 21%
161 Leeks 2.1mg 21%
162 Soy bean sprouts 2.1mg 21%
163 Black beans 2.1mg 21%
164 Pinto beans 2.09mg 20.9%
165 Teff 2.05mg 20.5%
166 Extra-firm tofu 2.04mg 20.4%
167 Adzuki beans 2mg 20%
168 Purslane 1.99mg 19.9%
169 Brown rice flour 1.98mg 19.8%
170 Tofu 1.98mg 19.8%
171 Pinto beans sprouts 1.97mg 19.7%
172 Broad beans (raw) 1.9mg 19%
173 Sprouted grain bread 1.89mg 18.9%
174 Mulberries 1.85mg 18.5%
175 Swiss chard 1.8mg 18%
176 Laver 1.8mg 18%
177 Golden raisins 1.79mg 17.9%
178 Coriander 1.77mg 17.7%
179 Raw eggs 1.75mg 17.5%
180 Whole wheat pasta 1.72mg 17.2%
181 Pokeberry shoots 1.7mg 17%
182 Garlic 1.7mg 17%
183 Capers 1.67mg 16.7%
184 Coconut milk 1.64mg 16.4%
185 Tortilla 1.64mg 16.4%
186 Goat cheese 1.62mg 16.2%
187 Mustard 1.61mg 16.1%
188 Paratha 1.61mg 16.1%
189 Firm tofu 1.61mg 16.1%
190 Elderberry 1.6mg 16%
191 Passion fruit 1.6mg 16%
192 Chives 1.6mg 16%
193 Roasted peanuts 1.58mg 15.8%
194 Pancakes 1.56mg 15.6%
195 Black currant 1.54mg 15.4%
196 Fava beans 1.5mg 15%
197 Broad beans 1.5mg 15%
198 Quinoa 1.49mg 14.9%
199 Roselle 1.48mg 14.8%
200 Green peas 1.47mg 14.7%