Vegan Foods High In Iron

In fact many vegetarian foods that are high in iron provide more iron per serving than what animal based food provide.

Vegan foods high in iron. For instance a 35-ounce 100-gram serving of clams may contain up to 3 mg of iron which is 17 of. By Reed Mangels PhD RD From Simply Vegan 5th Edition updated August 2018. Eating a wide variety of these foods should ensure you get the 18mg daily value for iron.

Fruits and vegetables high in iron include dried fruits dark leafy greens podded peas asparagus button mushrooms acorn squash leeks dried coconut green beans and raspberries. List Of 25 Vegan Foods High In Iron 25 Passion-fruit 16 mg100g 9DV Passion fruit is a popular fruit that is very high in nutrients and low in calories. Vegetarian and vegan sources of iron include beans lentils tofu dark leafy greens dark chocolate whole grains mushrooms seeds nuts pumpkin squash and salad greens.

Such iron rich vegetarian foods are beans 44 lentils 17 spinach 17 and tofu 17. 2- Chia seeds 164 mg of Fe100g. Here is a list of 21 plant foods.

This green leafy vegetable contains 32 percent of your daily value of iron in a single cooked cup. These 6 foods are great sources of vegan-friendly iron. Good sources of iron include lentils chickpeas beans tofu cashew nuts chia seeds ground linseed hemp seeds pumpkin seeds kale dried apricots dried figs raisins quinoa and fortified breakfast cereal Ensure that your daily diet contains plenty of iron-rich foods.

Its no coincidence that Popeye reached for spinach every time he needed a boost. Vegan Foods that are High in Iron. Food rich in vitamin C include orange juice broccoli strawberries and red peppers.

Plus when people ask you how you get your iron you can look them in the eye and say from pond scum. Spirulina A once ounce serving of this blue-green algae contains 8mg iron or 44 of the recommended dietary allowance RDA for non-pregnant women. Seeds and nuts dominate the top portion of the list.