Iron-rich foods for vegetarians
Per serving, the vegetarian foods highest in iron are edamame, firm tofu, white beans, lentils and cooked spinach. 1 cup of shelled edamame (3.5 mg, 20% DV) tops the list. The Daily Value is 18 mg.
Ranked per serving
Iron in one everyday serving, with its share of the Daily Value and the calories it comes with.
| Food and serving | Iron | % DV | Calories |
|---|---|---|---|
| Edamame1 cup of shelled edamame (155 g) | 3.5 mg | 20% | 188 |
| Firm tofu1/2 cup of calcium-set firm tofu (126 g) | 3.4 mg | 19% | 181 |
| White beans1/2 cup of cooked white beans (89.5 g) | 3.3 mg | 18% | 124 |
| Lentils1/2 cup of cooked lentils (99 g) | 3.3 mg | 18% | 115 |
| Cooked spinach1/2 cup of cooked spinach (90 g) | 3.2 mg | 18% | 21 |
| Kidney beans1/2 cup of cooked kidney beans (88.5 g) | 2.6 mg | 14% | 112 |
| Pumpkin seeds1 oz of pumpkin seeds (28.35 g) | 2.5 mg | 14% | 158 |
| Granola1/2 cup of granola (61 g) | 2.4 mg | 13% | 298 |
| Hemp seeds3 tbsp of hemp seeds (30 g) | 2.4 mg | 13% | 166 |
| Dark chocolate20 g of dark chocolate (about 2 squares) (20 g) | 2.4 mg | 13% | 120 |
| Chickpeas1/2 cup of cooked chickpeas (82 g) | 2.4 mg | 13% | 134 |
| Tempeh1/2 cup of tempeh (83 g) | 2.2 mg | 12% | 159 |
| Oatmeal1 cup of cooked oatmeal (234 g) | 2.1 mg | 12% | 166 |
| Quinoa3/4 cup of cooked quinoa (139 g) | 2.1 mg | 12% | 167 |
| Swiss chard1/2 cup of cooked Swiss chard (87.5 g) | 2 mg | 11% | 18 |
Source: USDA FoodData Central (SR Legacy), with USDA serving weights. Daily Values are the FDA label values for adults. Plant iron is absorbed less well than iron from meat, so vegetarians need more of it. Vitamin C in the same meal helps. (NIH Office of Dietary Supplements)
Most per calorie
Iron per 100 calories, for when you want the nutrient without many calories.
- 16 mg Cooked spinach
- 11 mg Swiss chard
- 2.9 mg Lentils
- 2.7 mg White beans
- 2.3 mg Kidney beans
Questions
Which vegetarian food has the most iron per serving?
Of the everyday vegetarian foods on this list, edamame: 1 cup of shelled edamame (3.5 mg, 20% DV). Next are firm tofu (19% DV) and white beans (18% DV).
How much iron do you need a day?
The Daily Value on US food labels is 18 mg of iron for adults. Your own need depends on your age, sex and whether you are pregnant.
How do you get enough iron in a day?
1 cup of shelled edamame, 1/2 cup of calcium-set firm tofu and 1/2 cup of cooked white beans together give 57% of the Daily Value.
Is there anything else to know about iron?
Plant iron is absorbed less well than iron from meat, so vegetarians need more of it. Vitamin C in the same meal helps.
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