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, soy flour, hemp seeds, chia seeds, mung bean, cashews, olives, wheat germ and parsley.

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.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Marjoram (dried)

image of marjoram

In 1 tsp, marjoram has 0.5mg of iron, or about 3% of daily values for women and 6% for men.
Iron
0.5mg in
1 tsp (0.6g)
61mg in
200 Calories (74g)
3%
6%
340%
760%
Complete nutrition for Marjoram

Cumin

image of cumin

1 tsp of cumin contains 1.4mg of iron, or about 8% of daily values for women and 17% for men.
Iron
1.4mg in
1 tsp (2.1g)
35mg in
200 Calories (53g)
8%
17%
200%
440%
Complete nutrition for Cumin

Tumeric (ground)

image of tumeric

In 1 tsp, tumeric has 1.7mg of iron, or about 9% of daily values for women and 21% for men.
Iron
1.7mg in
1 tsp (3g)
35mg in
200 Calories (64g)
9%
21%
200%
440%
Complete nutrition for Tumeric

Spirulina (dried)

image of spirulina

1 tsp of spirulina contains 0.66mg of iron, or about 4% of daily values for women and 8% for men.
Iron
0.66mg in
1 tsp (2.33g)
20mg in
200 Calories (69g)
4%
8%
110%
250%
Complete nutrition for Spirulina

Sage (ground)

image of sage

In 1 tbsp, sage has 0.56mg of iron, or about 3% of daily values for women and 7% for men.
Iron
0.56mg in
1 tbsp (2g)
18mg in
200 Calories (63g)
3%
7%
99%
220%
Complete nutrition for Sage

Paprika

image of paprika

1 tsp of paprika contains 0.49mg of iron, or about 3% of daily values for women and 6% for men.
Iron
0.49mg in
1 tsp (2.3g)
15mg in
200 Calories (71g)
3%
6%
83%
190%
Complete nutrition for Paprika

Ginger (ground)

image of ginger

In 1 tbsp, ginger has 1mg of iron, or about 6% of daily values for women and 13% for men.
Iron
1mg in
1 tbsp (5.2g)
12mg in
200 Calories (60g)
6%
13%
66%
150%
Complete nutrition for Ginger

Sesame Seeds

image of sesame seeds

1 tbsp 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 tbsp (9.45g)
5.2mg in
200 Calories (35g)
8%
17%
29%
65%
Complete nutrition for Sesame Seeds

Cardamom

image of 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)

image of morel mushroom

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

image of black pepper

In 1 tbsp, black pepper has 0.67mg of iron, or about 4% of daily values for women and 8% for men.
Iron
0.67mg in
1 tbsp (6.9g)
7.7mg in
200 Calories (80g)
4%
8%
43%
97%
Complete nutrition for Black Pepper

Dijon Mustard (ground)

image of dijon mustard

1 tbsp 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 tbsp (6.3g)
3.6mg in
200 Calories (39g)
3%
7%
20%
45%
Complete nutrition for Dijon Mustard

Soy Flour

image of soy flour

In 1 cup, soy flour has 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

image of hemp seeds

1 tbsp of hemp seed contains 0.8mg of iron, or about 4% of daily values for women and 10% for men.
Iron
0.8mg in
1 tbsp (10g)
2.9mg in
200 Calories (36g)
4%
10%
16%
36%
Complete nutrition for Hemp Seeds

Chia Seeds (dried)

image of chia seeds

In 1 oz, chia seed has 2.2mg of iron, or about 12% of daily values for women and 27% for men.
Iron
2.2mg in
1 oz (28.35g)
3.2mg in
200 Calories (41g)
12%
27%
18%
40%
Complete nutrition for Chia Seeds

Mung Bean (raw)

image of mung bean

1 cup of mung bean contains 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

image of cashews

In 1 oz, cashew has 1.9mg of iron, or about 11% of daily values for women and 24% for men.
Iron
1.9mg in
1 oz (28.35g)
2.4mg in
200 Calories (36g)
11%
24%
13%
30%
Complete nutrition for Cashews

Olives

image of olives

1 cup of olive contains 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

image of wheat germ

In 1 cup, wheat germ has 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

Parsley

image of parsley

1 cup of parsley contains 3.7mg of iron, or about 21% of daily values for women and 47% for men.
Iron
3.7mg in
1 cup (60g)
34mg in
200 Calories (556g)
21%
47%
190%
430%
Complete nutrition for Parsley


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