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30 Highest Iron Rich Recipes
Nutrient data for each ingredient comes from the USDA nutrient database. We have totaled and average all major ingredients used in the recipes. All stats below are normalized to 600 calories. The ingredients listed on the right are from the original recipe hence their caloric total will differ from 600 calories.
If your wondering how we generated this list or want to look up some stats of your own, your welcome to use our Nutrient based Recipe Finder
Dairy-Free Tuscan Chicken Skillet

Iron

241%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
Dairy-Free, Gluten-Free, Paleo
www.jaroflemons.comRecipe
Main Ingredients:
Avocado oil 127g
Garlic 29g
Almond milk 1107g
Spinach 294g
Tomatoes 441g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density3
Protein24.4
Carbs89.98
Fiber23.71
Sugar60.83
Total Fat22.15
Monounsaturated12.96
Polyunsatured6.22
Saturated Fat3
Vegan Turmeric Ginger Dressing

Iron

211%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
Vegan, Gluten Free
www.jaroflemons.comRecipe
Main Ingredients:
Olive oil 1033g
Cider vinegar 387g
Agave 697g
Turmeric 103g
Ginger 25g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density2.67
Protein4.1
Carbs63.97
Fiber21.19
Sugar34.22
Total Fat38.29
Monounsaturated26.89
Polyunsatured5.08
Saturated Fat6.4
Spicy Zucchini Pepper Soup

Iron

208%
of DRI per 600 calories
Vegan Spicy Zucchini Pepper Soup. Flavors or zucchini and red bell pepper, plus jalapenos, make this soup absolutely incredible!
thevegan8.comRecipe
Main Ingredients:
Zucchini 352g
Red peppers 315g
Garlic 48g
Olive oil 213g
Jalapeno 449g
Lemons 620g
Salt 21g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density2.97
Protein31.43
Carbs124.61
Fiber43.71
Sugar45.51
Total Fat15.95
Monounsaturated6.68
Polyunsatured4.86
Saturated Fat3.04
Central American Salad In A Jar

Iron

195%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
Vegetarian, Gluten-Free
www.jaroflemons.comRecipe
Main Ingredients:
Peaches 684g
Tomatoes 114g
Chia seeds 27g
Avocados 388g
Quinoa 95g
Black beans 438g
Lettuce 251g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density3
Protein26.44
Carbs107.65
Fiber29.48
Sugar56.95
Total Fat16.18
Monounsaturated8.8
Polyunsatured4.49
Saturated Fat3.12
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Sriracha Lime Shrimp Tacos

Iron

192%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
Gluten Free
www.jaroflemons.comRecipe
Main Ingredients:
Shrimp 1160g
Coconut oil 15g
Red peppers 10g
Cabbage 179g
Carrots 140g
Tortilla 245g
Limes 171g
Greek yogurt 76g
MACROS
MINERALS
VITAMINS
Cholesterol499
Caloric Density3
Protein77.9
Carbs63.19
Fiber15.12
Sugar19.41
Total Fat8.42
Monounsaturated2.02
Polyunsatured3.59
Saturated Fat2.84
1 Pot Sweet Potato Lentil Soup

Iron

182%
of DRI per 600 calories
Main Ingredients:
Lentils 856g
Onions 208g
Garlic powder 47g
Sweet potato 737g
Tomatoes 85g
Chili powder 11g
Paprika 11g
Salt 34g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density3.01
Protein31.38
Carbs133.61
Fiber14.99
Sugar24.12
Total Fat3.46
Monounsaturated
Polyunsatured2.01
Saturated Fat
Pumpkin Pie Overnight Oats

Iron

181%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
Vegan, Vegetarian, Gluten-Free
www.jaroflemons.comRecipe
Main Ingredients:
Protein 253g
Pumpkin 344g
Oats 707g
Almond milk 680g
Spices 9g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density3.01
Protein35.95
Carbs92.72
Fiber13.88
Sugar30.3
Total Fat14.55
Monounsaturated7.7
Polyunsatured4.92
Saturated Fat2.64
On-The-Go Tuna Lettuce Wraps

Iron

173%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
www.jaroflemons.comRecipe
Main Ingredients:
Tuna 863g
Red peppers 165g
Cucumber 539g
Chickpeas 345g
Romaine lettuce 86g
MACROS
MINERALS
VITAMINS
Cholesterol67
Caloric Density3
Protein73.92
Carbs72.1
Fiber17.91
Sugar30.61
Total Fat6.67
Monounsaturated
Polyunsatured3.22
Saturated Fat2.2

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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