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Usage Note

• Nutrition data are calculated per 100 g (3.5 oz) of edible food weight unless otherwise noted.
• Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
• Click on a number in table footer to go to a particular page.

Choose nutrition data to display

• Check or uncheck the nutrients in list below to choose which nutrition data to display.
• Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

Calories (kcal)
Energy (kJ)
Protein (g)
Percentage of Calories from Protein (%)
Total Fat (g)
Percentage of Calories from Fat (%)
Carbohydrate (g)
Percentage of Calories from Carb (%)
Iron (mg)

Iron in Vegetarian Diet

Vegetarians need more iron in their diets than non-vegetarians because the iron in plant foods is not absorbed as efficiently as the iron in meat.

Food has two types of iron: heme iron and non-heme iron. Heme iron is found in meat, fish and poultry, and is the form of iron that is most readily absorbed from your stomach and taken up into your body after you eat it. Non-heme iron is found in plant foods as well as meat. Foods with non-heme iron are still good to eat, but the iron contained in these foods won’t be absorbed as completely as heme iron. Up to 30 percent of heme iron is absorbed by the body while only 2 to 10 percent of non-heme iron is.

Vegetarians can enhance the absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time that they eat high-iron foods.

Iron Food Sources for Vegetarians

This unique iron foods database for vegetarians contains only non-animal food sources. Lacto-ovo vegetarians can use our comprehensive Iron Content of Foods database to find additional sources of iron from eggs and dairy products.

In addition to iron data, we provide the macronutrient data for each food listed in this vegetarian food database. To display the hidden nutrient data, click on the appropriate checkboxes in list above.

 

See also our Vegetarian Diet-Related Web Apps.

Vegetables High in Iron for Vegetarian Diet

Vegetables are in raw form. Iron content sorted high to low per 100 grams of edible food portion.

Iron (mg)

Iron-Rich Vegetables for Vegetarian Diet (100 g)

12.2

Mushrooms, morel

8.9

Seaweed, irishmoss

8.2

Lemon grass (citronella)

4.8

Jute, potherb

4.0

Winged bean leaves

4.0

Drumstick leaves

3.6

Soybeans, green

3.5

Mushrooms, Chanterelle

3.4

Jerusalem-artichokes

3.3

Borage

3.2

Potatoes, skin

3.2

Lentils, sprouted

3.1

Lima beans, immature seeds

3.1

Dandelion greens

3.0

Kale, scotch

2.9

Seaweed, kelp

2.8

Seaweed, spirulina

2.7

Spinach

2.6

Grape leaves

2.6

Beet greens

2.6

Arrowhead

2.4

Fireweed, leaves

2.4

Dock

2.3

Amaranth leaves

2.3

Chrysanthemum leaves

2.3

Chrysanthemum, garland

2.3

Peas, mature seeds, sprouted

2.3

Taro leaves

2.2

Pumpkin leaves

Iron (mg)

Iron-Rich Vegetables for Vegetarian Diet (100 g)

2.2

Arrowroot

2.2

Seaweed, wakame

2.2

Cornsalad

2.1

Broccoli raab

2.1

Asparagus

2.1

Soybeans, mature seeds, sprouted

2.1

Leeks, (bulb and lower leaf-portion)

2.1

Peas, edible-podded

2.0

Balsam-pear (bitter gourd), leafy tips

2.0

Winged bean tuber

2.0

Purslane

2.0

Beans, pinto, mature seeds, sprouted

1.9

Beans, navy, mature seeds, sprouted

1.9

Cowpeas, leafy tips

1.9

Broadbeans, immature seeds

1.9

Epazote

1.9

Seaweed, agar

1.8

Succotash, (corn and limas)

1.8

Chard, swiss

1.8

Seaweed, laver

1.8

Coriander (cilantro) leaves

1.7

Garlic

1.7

Pokeberry shoots, (poke)

1.7

Swamp cabbage, (skunk cabbage)

1.6

Mustard greens

1.6

Chives

1.6

Pigeonpeas, immature seeds

1.6

Beans, fava, in pod

1.5

Mustard spinach, (tendergreen)

1.5

Winged beans, immature seeds

1.5

Onions, spring or scallions (includes tops and bulb)

Iron (mg)

Iron-Rich Vegetables for Vegetarian Diet (100 g)

1.5

Peas, green

1.5

Kale

1.5

Arugula

1.4

Brussels sprouts

1.3

Mushrooms, oyster

1.3

Fiddlehead ferns

1.3

Taro, tahitian

1.3

Cress, garden

1.3

Artichokes, (globe or french)

1.2

Lettuce, butterhead (includes boston and bibb types)

1.2

Onions, welsh

1.2

Peppers, hot chili, green

1.2

Vinespinach, (basella)

1.2

Lambsquarters

1.2

Shallots

1.2

Lettuce, red leaf

1.2

Lotus root

1.2

Mushrooms, enoki

1.2

Eppaw

1.1

Turnip greens

1.1

Cowpeas (blackeyes), immature seeds

1.0

Beans, snap, yellow

1.0

Wasabi, root

1.0

Beans, snap, green

1.0

Peppers, hot chili, red

1.0

Cowpeas, young pods with seeds

1.0

Yautia (tannier)

1.0

Lettuce, cos or romaine

1.0

Sweet potato leaves

1.0

Alfalfa seeds, sprouted

0.9

Mung beans, mature seeds, sprouted

Iron (mg)

Iron-Rich Vegetables for Vegetarian Diet (100 g)

0.9

Chicory greens

0.9

Carrots, baby

0.9

Broccoli, stalks

0.9

Broccoli, flower clusters

0.9

Broccoli, leaves

0.9

Potatoes, russet, flesh and skin

0.9

Peppers, serrano

0.9

Radish seeds, sprouted

0.9

Lettuce, green leaf

0.8

Sesbania flower

0.8

Endive

0.8

Beans, kidney, mature seeds, sprouted

0.8

Pumpkin

0.8

Chicory roots

0.8

Cabbage, chinese (pak-choi)

0.8

Cabbage, red

0.8

Burdock root

0.8

Beets

0.8

Radishes, white icicle

0.8

New Zealand spinach

0.8

Squash, zucchini, baby

0.8

Potato, flesh and skin

0.7

Hyacinth-beans, immature seeds

0.7

Broccoli

0.7

Potatoes, red, flesh and skin

0.7

Fennel, bulb

0.7

Cauliflower, green

0.7

Celeriac

0.7

Squash, winter, butternut

0.7

Salsify, (vegetable oyster)

0.7

Squash, winter, acorn

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