Top Vegan Food High in Iron
About Vegan Food and Iron
There are quite a number of vegan foods rich in iron, and most of this list will provide a significant portion of your recommended daily values.Some of the highest iron vegan food include marjoram, cumin, tumeric, spirulina, sage, paprika, ginger, sesame seeds, cardamom and morel mushroom. Other iron rich vegan food are black pepper, dijon mustard, raw pumpkin seeds, soy flour, hemp seeds, chia seeds, mung bean, cashews, olives and wheat germ.
We calculated the top vegan foods for iron by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegan foods highest in iron.
Marjoram (dried)
In 1 teaspoon, marjoram
has
0.5mg of
iron, or about
3% of daily values for women and
6% for men.
| Iron | |
|---|---|
|
0.5mg in 1 teaspoon (0.6g) |
61mg in
200 Calories (74g) |
|
3%
6%
|
340%
760%
|
Complete nutrition for Marjoram
Cumin
1 teaspoon of cumin
contains
1.4mg of
iron, or about
8% of daily values for women and
17% for men.
| Iron | |
|---|---|
|
1.4mg in 1 teaspoon (2.1g) |
35mg in
200 Calories (53g) |
|
8%
17%
|
200%
440%
|
Complete nutrition for Cumin
Tumeric (ground)
In 1 teaspoon, tumeric
has
1.7mg of
iron, or about
9% of daily values for women and
21% for men.
| Iron | |
|---|---|
|
1.7mg in 1 teaspoon (3g) |
35mg in
200 Calories (64g) |
|
9%
21%
|
200%
440%
|
Complete nutrition for Tumeric
Spirulina (dried)
1 teaspoon of spirulina
contains
0.66mg of
iron, or about
4% of daily values for women and
8% for men.
| Iron | |
|---|---|
|
0.66mg in 1 teaspoon (2.33g) |
20mg in
200 Calories (69g) |
|
4%
8%
|
110%
250%
|
Complete nutrition for Spirulina
Sage (ground)
In 1 tablespoon, sage
has
0.56mg of
iron, or about
3% of daily values for women and
7% for men.
| Iron | |
|---|---|
|
0.56mg in 1 tablespoon (2g) |
18mg in
200 Calories (63g) |
|
3%
7%
|
99%
220%
|
Complete nutrition for Sage
Paprika
1 teaspoon of paprika
contains
0.49mg of
iron, or about
3% of daily values for women and
6% for men.
| Iron | |
|---|---|
|
0.49mg in 1 teaspoon (2.3g) |
15mg in
200 Calories (71g) |
|
3%
6%
|
83%
190%
|
Complete nutrition for Paprika
Ginger (ground)
In 1 tablespoon, ginger
has
1mg of
iron, or about
6% of daily values for women and
13% for men.
| Iron | |
|---|---|
|
1mg in 1 tablespoon (5.2g) |
12mg in
200 Calories (60g) |
|
6%
13%
|
66%
150%
|
Complete nutrition for Ginger
Sesame Seeds
1 tablespoon of sesame seed
contains
1.4mg of
iron, or about
8% of daily values for women and
17% for men.
| Iron | |
|---|---|
|
1.4mg in 1 tablespoon (9.45g) |
5.2mg in
200 Calories (35g) |
|
8%
17%
|
29%
65%
|
Complete nutrition for Sesame Seeds
Cardamom
In 1 cup, cardamom
has
13mg of
iron, or about
72% of daily values for women and
160% for men.
| Iron | |
|---|---|
|
13mg in 1 cup (92.8g) |
9mg in
200 Calories (64g) |
|
72%
160%
|
50%
110%
|
Complete nutrition for Cardamom
Morel Mushroom (raw)
1 cup of morel mushroom
contains
8mg of
iron, or about
45% of daily values for women and
100% for men.
| Iron | |
|---|---|
|
8mg in 1 cup (66g) |
79mg in
200 Calories (645g) |
|
45%
100%
|
440%
980%
|
Complete nutrition for Morel Mushroom
Black Pepper
In 1 tablespoon, black pepper
has
0.67mg of
iron, or about
4% of daily values for women and
8% for men.
| Iron | |
|---|---|
|
0.67mg in 1 tablespoon (6.9g) |
7.7mg in
200 Calories (80g) |
|
4%
8%
|
43%
97%
|
Complete nutrition for Black Pepper
Dijon Mustard (ground)
1 tablespoon of dijon mustard
contains
0.58mg of
iron, or about
3% of daily values for women and
7% for men.
| Iron | |
|---|---|
|
0.58mg in 1 tablespoon (6.3g) |
3.6mg in
200 Calories (39g) |
|
3%
7%
|
20%
45%
|
Complete nutrition for Dijon Mustard
Raw Pumpkin Seeds
In 1 cup, raw pumpkin seed
has
11mg of
iron, or about
63% of daily values for women and
140% for men.
| Iron | |
|---|---|
|
11mg in 1 cup (129g) |
3.2mg in
200 Calories (36g) |
|
63%
140%
|
18%
39%
|
Complete nutrition for Raw Pumpkin Seeds
Soy Flour
1 cup of soy flour
contains
7.2mg of
iron, or about
40% of daily values for women and
90% for men.
| Iron | |
|---|---|
|
7.2mg in 1 cup (88g) |
4.4mg in
200 Calories (54g) |
|
40%
90%
|
24%
55%
|
Complete nutrition for Soy Flour
Hemp Seeds
In 1 cup, hemp seed
has
13mg of
iron, or about
71% of daily values for women and
160% for men.
| Iron | |
|---|---|
|
13mg in 1 cup (160g) |
2.9mg in
200 Calories (36g) |
|
71%
160%
|
16%
36%
|
Complete nutrition for Hemp Seeds
Chia Seeds (dried)
1 ounce of chia seed
contains
2.2mg of
iron, or about
12% of daily values for women and
27% for men.
| Iron | |
|---|---|
|
2.2mg in 1 ounce (28.35g) |
3.2mg in
200 Calories (41g) |
|
12%
27%
|
18%
40%
|
Complete nutrition for Chia Seeds
Mung Bean (raw)
In 1 cup, mung bean
has
14mg of
iron, or about
78% of daily values for women and
170% for men.
| Iron | |
|---|---|
|
14mg in 1 cup (207g) |
3.9mg in
200 Calories (58g) |
|
78%
170%
|
22%
49%
|
Complete nutrition for Mung Bean
Cashews
1 ounce of cashew
contains
1.9mg of
iron, or about
11% of daily values for women and
24% for men.
| Iron | |
|---|---|
|
1.9mg in 1 ounce (28.35g) |
2.4mg in
200 Calories (36g) |
|
11%
24%
|
13%
30%
|
Complete nutrition for Cashews
Olives
In 1 cup, olive
has
8.4mg of
iron, or about
47% of daily values for women and
110% for men.
| Iron | |
|---|---|
|
8.4mg in 1 cup (134.4g) |
11mg in
200 Calories (172g) |
|
47%
110%
|
60%
140%
|
Complete nutrition for Olives
Wheat Germ
1 cup of wheat germ
contains
7.2mg of
iron, or about
40% of daily values for women and
90% for men.
| Iron | |
|---|---|
|
7.2mg in 1 cup (115g) |
3.5mg in
200 Calories (56g) |
|
40%
90%
|
19%
43%
|
Complete nutrition for Wheat Germ