Here is a list of some top sources of iron in vegan foods.
Figures shown are approximate milligrams (mg) of iron per 100 grams (100g) of food.
- Spirulina (dried) 28.5
- Chia Seeds 16.4
- Mushrooms (morel) 12.2
- Peanut Butter 9.7
- Lemongrass (raw) 8.2
- Hemp Seeds 7.9
- Cashews (raw) 6.7
- Sesame Seeds (hulled, dried) 6.4
- Dark Chocolate 🍫 6.3
- Parsley (raw) 6.2
- Potato Skins (boiled) 6.1
- Flaxseeds 5.7
- Pine Nuts (dried) 5.5
- Sultanas/Kismis 5.3
- Vital Wheat Gluten 5.2
- Black Beans/Black Turtle Beans 5.0
- Molasses 5.0
- Tofu (fried) 4.9
- Sunflower Seeds 🌻 4.8
- Oats 4.7
- Peanuts (raw) 🥜 4.6
- Buckwheat Flour 4.1
- Hazelnuts 4.1
- Pistachio Nuts 3.9
- Spinach (boiled) 3.9
- Almonds (raw) 3.7
- Macadamia Nuts 3.7
- Wheat Flour (whole-grain) 3.7
- Soybeans 3.6
- Jerusalem Artichokes (raw) 3.4
- Lentils (cooked) 3.3
- Olives (black) 3.3
- Pumpkin Seeds 3.3
- Bread 🍞 (whole-wheat) 3.1
- Chickpeas (cooked) 2.9
- Kidney Beans (red, cooked) 2.9
- Walnuts 2.9
- Pecans (dry-roasted) 2.8
- Rye Flour 2.8
- Tempeh 2.7
- Pecans (raw) 2.5
- Brazil Nuts 2.4
- Coconut 🥥 (meat) 2.4
- Lima Beans/Butter Beans (cooked) 2.4
- Edamame Beans 2.3
- Peanuts 🥜 (roasted) 2.3
- Amaranth (cooked) 2.1
- Baked Beans 2.0
- Kale (raw) 2.0
- Raisins (uncooked) 1.9
- Swiss Chard (raw) 1.8
- Mushrooms (button, boiled) 1.7
- Hummus (homemade) 1.6
- Green Peas (cooked from frozen) 1.5
- Quinoa (cooked) 1.5
- Rice 🍚 (white, cooked) 1.4
- Brussels Sprouts (cooked) 1.2
- Turnip Greens (raw) 1.1
- Turnip (boiled) 1.0
- Prunes 0.9
- Beetroot (boiled) 0.8
- Potatoes 🥔 (boiled with skin) 0.8
- Broccoli 🥦 (raw) 0.7
- Avocado 🥑 0.6
- Millet (cooked) 0.6
- Rice 🌾 (brown, cooked) 0.6
- Olives (green) 0.5
- Sweetcorn 🌽 0.5
- Daikon Radish (raw) 0.4
- Tomatoes 🍅 (raw) 0.4
- Potatoes 🥔 (boiled without skin) 0.3
This information has been researched from various sources. Values are approximate. This list is for informational purposes and is not intended as medical advice. Thank you! 💚