Kale.World
Max your nutrients, min your calories

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
Vegan Ramen Soup Zucchini Noodles

Iron

359%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
Vegan, Vegetarian, Gluten Free
www.jaroflemons.comRecipe
Main Ingredients:
Sesame oil 6g
Garlic 3g
Ginger 2g
Mushrooms 210g
Zucchini 600g
Spinach 30g
Carrots 27g
Scallions 6g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density
Protein50.96
Carbs81.91
Fiber30.22
Sugar13.79
Total Fat22.66
Monounsaturated6.82
Polyunsatured10
Saturated Fat4.41
Red Lentil Spinach Soup Ready in 30 minutes!

Iron

325%
of DRI per 600 calories
This Red Lentil Spinach Soup is incredibly easy, fast and delicious! It is perfect year round, but especially in the cooler months. You only need a ha...
thevegan8.comRecipe
Main Ingredients:
Lentils 196g
Onions 80g
Garlic powder 1g
Paprika 1g
Water 750g
Salt 2g
Spinach 60g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density
Protein48.29
Carbs126.49
Fiber8.28
Sugar10.22
Total Fat4.53
Monounsaturated
Polyunsatured2.45
Saturated Fat
Pumpkin Spice Creamer

Iron

220%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
Vegan
www.jaroflemons.comRecipe
Main Ingredients:
Water 59g
Sugar 29g
Pumpkin 58g
Spices 29g
Coconut milk 240g
Vanilla extract 4g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density1.86
Protein8.13
Carbs51.22
Fiber14.84
Sugar31.38
Total Fat47.37
Monounsaturated3.03
Polyunsatured2.65
Saturated Fat40.67
Hearty Italian White Bean Basil Soup

Iron

214%
of DRI per 600 calories
Author: Brandi Doming
This soup is full of Italian herbs and fresh basil and is super hearty thanks to protein-rich white beans and filling brown rice. This soup is extreme...
thevegan8.comRecipe
Main Ingredients:
Rice 79g
Tomato sauce 244g
Onions 110g
Garlic 12g
Tomatoes 360g
Salt 1g
Chili powder 6g
White beans 56g
Basil 21g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density
Protein28.58
Carbs122.16
Fiber24.6
Sugar32.78
Total Fat4.56
Monounsaturated
Polyunsatured2.48
Saturated Fat
Get the Latest Nutritional Density updates
Please enter your email address below
Smoky Sweet Potato Black-eyed Pea Soup

Iron

210%
of DRI per 600 calories
Author: Brandi Doming
You only need 8 ingredients for an incredibly hearty, filling and flavorful black-eyed pea soup. This soup has it all, texture, taste, smokiness, swee...
thevegan8.comRecipe
Main Ingredients:
Black-eyed peas 453g
Water 1419g
Red peppers 238g
Onions 110g
Garlic 12g
Sweet potato 399g
Salsa 192g
Paprika 4g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density
Protein36.08
Carbs115.83
Fiber21.83
Sugar21.06
Total Fat3.21
Monounsaturated
Polyunsatured
Saturated Fat
1 Pot Sweet Potato Lentil Soup

Iron

206%
of DRI per 600 calories
Main Ingredients:
Lentils 453g
Onions 110g
Garlic powder 25g
Sweet potato 390g
Tomatoes 45g
Chili powder 6g
Paprika 6g
Salt 18g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density
Protein33.92
Carbs132.08
Fiber13.7
Sugar18.8
Total Fat3.95
Monounsaturated
Polyunsatured2.3
Saturated Fat
Smoky White Bean Potato Stew with Broiled Poblano Peppers

Iron

203%
of DRI per 600 calories
Warm, smoky, hearty white bean stew with crispy, roasted potatoes and poblano peppers make this one delicious and comforting dinner. This is incredibl...
thevegan8.comRecipe
Main Ingredients:
White beans 416g
Onions 110g
Garlic 12g
Salt 9g
Potato 1917g
Paprika 2g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density1.19
Protein29.3
Carbs124.11
Fiber23.18
Sugar6.88
Total Fat2.17
Monounsaturated
Polyunsatured
Saturated Fat
Pumpkin Pie Overnight Oats

Iron

200%
of DRI per 600 calories
Author: Christine McMichael
Website: Jar Of Lemons
Vegan, Vegetarian, Gluten-Free
www.jaroflemons.comRecipe
Main Ingredients:
Protein 28g
Pumpkin 38g
Oats 78g
Almond milk 75g
Spices 1g
MACROS
MINERALS
VITAMINS
Cholesterol
Caloric Density1.95
Protein52.06
Carbs83.88
Fiber16.01
Sugar4.84
Total Fat11.12
Monounsaturated3.64
Polyunsatured4.48
Saturated Fat2.56
Get the Latest Nutritional Density updates
Please enter your email address below

ABOUT THIS SITE

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

COMPARE FOODS

vs

RECENT POSTS