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Fat Counter
| Food Name | Calories | Iron |
| Spices, allspice, ground | 263 | 7.06 |
| Spices, anise seed | 337 | 36.96 |
| Spices, basil, dried | 233 | 89.80 |
| Spices, bay leaf | 313 | 43.00 |
| Spices, caraway seed | 333 | 16.23 |
| Spices, cardamom | 311 | 13.97 |
| Spices, celery seed | 392 | 44.90 |
| Spices, chervil, dried | 237 | 31.95 |
| Spices, chili powder | 282 | 17.30 |
| Spices, cinnamon, ground | 247 | 8.32 |
| Spices, cloves, ground | 274 | 11.83 |
| Spices, coriander leaf, dried | 279 | 42.46 |
| Spices, coriander seed | 298 | 16.32 |
| Spices, cumin seed | 375 | 66.36 |
|
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.
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) |
| 8.2 |
| Lemon grass (citronella) |
| 3.5 |
| Mushrooms, Chanterelle |
| 3.1 |
| Lima beans, immature seeds |
| 2.3 |
| Chrysanthemum, garland |
| 2.3 |
| Peas, mature seeds, sprouted |
| Iron (mg) |
| Iron-Rich Vegetables for Vegetarian Diet (100 g) |
| 2.1 |
| Soybeans, mature seeds, sprouted |
| 2.1 |
| Leeks, (bulb and lower leaf-portion) |
| 2.0 |
| Balsam-pear (bitter gourd), leafy tips |
| 2.0 |
| Beans, pinto, mature seeds, sprouted |
| 1.9 |
| Beans, navy, mature seeds, sprouted |
| 1.9 |
| Broadbeans, immature seeds |
| 1.8 |
| Succotash, (corn and limas) |
| 1.8 |
| Coriander (cilantro) leaves |
| 1.7 |
| Pokeberry shoots, (poke) |
| 1.7 |
| Swamp cabbage, (skunk cabbage) |
| 1.6 |
| Pigeonpeas, immature seeds |
| 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) |
| 1.3 |
| Artichokes, (globe or french) |
| 1.2 |
| Lettuce, butterhead (includes boston and bibb types) |
| 1.2 |
| Peppers, hot chili, green |
| 1.2 |
| Vinespinach, (basella) |
| 1.1 |
| Cowpeas (blackeyes), immature seeds |
| 1.0 |
| Peppers, hot chili, red |
| 1.0 |
| Cowpeas, young pods with seeds |
| 1.0 |
| Lettuce, cos or romaine |
| 1.0 |
| Alfalfa seeds, sprouted |
| 0.9 |
| Mung beans, mature seeds, sprouted |
| Iron (mg) |
| Iron-Rich Vegetables for Vegetarian Diet (100 g) |
| 0.9 |
| Broccoli, flower clusters |
| 0.9 |
| Potatoes, russet, flesh and skin |
| 0.9 |
| Radish seeds, sprouted |
| 0.8 |
| Beans, kidney, mature seeds, sprouted |
| 0.8 |
| Cabbage, chinese (pak-choi) |
| 0.8 |
| Radishes, white icicle |
| 0.8 |
| Squash, zucchini, baby |
| 0.8 |
| Potato, flesh and skin |
| 0.7 |
| Hyacinth-beans, immature seeds |
| 0.7 |
| Potatoes, red, flesh and skin |
| 0.7 |
| Squash, winter, butternut |
| 0.7 |
| Salsify, (vegetable oyster) |
| 0.7 |
| Squash, winter, acorn |
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