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10 Nutritious Vegetarian Foods High In Iron

What vegetarian foods are high in iron, a mineral required to make hemoglobin? Pumpkin seeds, white beans, flaxseed... View more in our interactive infographic.
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Iron Foods (Vegetarian)

Basil / spices, dried

Basil
Iron per 100g:
89.8 mg
total
898% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
816% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
898% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
599% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
499% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
499% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
1123% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Foods (Vegetarian)

Sesame seeds / whole, roasted & toasted

Sesame seeds
Iron per 100g:
14.76 mg
total
148% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
185% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
134% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
185% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
185% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
185% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
185% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
148% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
185% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
98% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
82% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
82% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
185% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
185% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Foods (Vegetarian)

Pumkin seeds / roasted

Pumkin seeds
Iron per 100g:
8.07 mg
total
81% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
101% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
73% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
101% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
101% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
101% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
101% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
81% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
101% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
101% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
101% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Foods (Vegetarian)

Chia seeds / dried

Chia seeds
Iron per 100g:
7.72 mg
total
77% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
97% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
70% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
97% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
97% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
97% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
97% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
77% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
97% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
51% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
43% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
43% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
97% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
97% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Foods (Vegetarian)

Goji berries / dried

Goji berries
Iron per 100g:
6.8 mg
total
68% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
62% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
68% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
85% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
38% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
38% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
85% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
85% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Foods (Vegetarian)

Flaxseed

Flaxseed
Iron per 100g:
5.73 mg
total
57% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
72% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
52% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
72% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
72% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
72% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
72% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
57% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
72% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
38% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
32% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
32% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
72% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
72% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Foods (Vegetarian)

Beans, white / mature seeds, boiled

Beans, white
Iron per 100g:
3.7 mg
total
37% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Foods (Vegetarian)

Spinach / boiled, drained

Spinach
Iron per 100g:
3.57 mg
total
36% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
45% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Foods (Vegetarian)

Beans, kidney, red / boiled

Beans, kidney, red
Iron per 100g:
2.94 mg
total
29% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
27% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
37% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
29% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
16% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
16% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Foods (Vegetarian)

Chickpeas / boiled

Chickpeas
Iron per 100g:
2.89 mg
total
29% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
29% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
19% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
16% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
16% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs