Intro - Iron Rich Vegetarian foods - Debbie

[Guest guest]

The richest plant sources, high in iron, are dark green vegetables, soy

products and legumes, whole grains, dried fruits, nuts and seeds. Cooking with

cast-iron pots also contributes to dietary intake. Adding fruits and vegetables

high in vitamin C to your meals (such as citrus, peppers, cabbage, broccoli,

kale or tomatoes) enhances iron absorption. Foods that decrease absorption

include: tea, coffee, milk products, spinach, rhubarb, Swiss chard and

chocolate.

 

FOOD AMOUNT IRON (mg)

 

Tofu, firm 4 oz 0.7-13.2

 

Soybeans, cooked 1 cup 8.8

 

Lentils, cooked 1 cup 6.6

 

Tofu, regular 4 oz 0.7-6.6

 

Blackstrap molasses 2 Tbsp 6.4

 

Quinoa, cooked 1 cup 5.3

 

Kidney beans, cooked 1 cup 5.2

 

Chickpeas, cooked 1 cup 4.7

 

Pinto beans, cooked 1 cup 4.5

 

Black-eyed peas, cooked 1 cup 4.3

 

Seitan/ Gluten meat substitutes 4 oz 4.0

 

Swiss chard, cooked 1 cup 4.0

 

Tempeh 1 cup 3.8

 

Black beans, cooked 1 cup 3.6

 

Turnip greens, cooked 1 cup 3.2

 

Prune juice 8 oz 3.0

 

Spinach, cooked 1 cup 2.9

 

Potato 1 medium 2.8

 

Beet greens, cooked 1 cup 2.7

 

Soy yogurt, plain 1 cup 2.7

 

Sesame seeds 2 Tbsp 2.6

 

Tahini 2 Tbsp 2.6

 

Peas, cooked 1 cup 2.5

 

Lima beans, cooked 1 cup 2.3

 

Sunflower seeds 1/4 cup 2.3

 

Figs, dried 5 medium 2.1

 

Cashews 1/4 cup 2.0

 

Apricots, dried 10 halves 2.0

 

Bulgur, cooked 1 cup 1.8

 

Bok choy, cooked 1 cup 1.8

 

Raisins 1/2 cup 1.6

 

Watermelon 1/8 medium 1.

 

Soymilk, plain 8 oz 1.5

 

Millet, cooked 1 cup 1.5

 

Tomato juice 8 oz 1.4

 

Almonds 1/4 cup 1.3

 

Kale, cooked 1 cup 1.2

 

Brussel Sprouts 1 cup 1.2

 

Broccoli, cooked 1 cup 1.1

 

Green beans, cooked 1 cup 1.1

 

Prunes 5 medium 1.0

Judy

-

Debbie

Sunday, December 02, 2007 9:48 AM

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