June 30, 2022

Usually we think of most sources of iron to be meat based. Granted beef, fish and chicken are high in Iron but there is another kind of iron too, vegetable iron.

Although many people don’t think of iron as being a nutrient, you might be surprised to learn that low iron is the most common nutritional deficiency in the U.S. Almost 10% of women are iron deficient, according to figures from the Centers for Disease Control and Prevention.

There is lots of iron in lots of vegetables and nuts as you can see below and more than enough if you choose not to eat meat

Women need more iron because they lose blood each month during their period. That’s why women from ages 19 to 50 need to get 18 mg of iron each day, while men the same age can get away with just 8 mg.

vegan sources of iron

Non Meat Sources of Iron

Here is a list of foods that are non meat and high sources of iron to get you to that 8-18 mg a day. Compare these to ground beef which only contains 2.6 mg per 100 grams

Soybeans,cooked1 cup8.8
Blackstrap molasses2 Tbsp7.2
Lentils, cooked1 cup6.6
Spinach, cooked1 cup6.4
Tofu4 ounces6.4
Bagel, enriched1 medium6.4
Chickpeas, cooked1 cup4.7
Tempeh1 cup4.5
Lima beans, cooked1 cup4.5
Black-eyed peas, cooked1 cup4.3
Swiss chard, cooked1 cup4.0
Kidney beans, cooked1 cup3.9
Black beans, cooked1 cup3.6
Pinto beans, cooked1 cup3.6
Turnip greens, cooked1 cup3.2
Potato1 large3.2
Prune juice8 ounces3.0
Quinoa, cooked1 cup2.8
Beet greens, cooked1 cup2.7
Tahini2 Tbsp2.7
Veggie hot dog, iron-fortified1 hot dog2.7
Peas, cooked1 cup2.5
Cashews1/4 cup2.1
Bok choy, cooked1 cup1.8
Bulgur, cooked1 cup1.7
Raisins1/2 cup1.6
Apricots, dried15 halves1.4
Veggie burger, commercial1 patty1.4
Watermelon1/8 medium1.4
Almonds1/4 cup1.3
Kale, cooked1 cup1.2
Sunflower seeds1/4 cup1.2
Broccoli, cooked1 cup1.1
Millet, cooked1 cup1.1
Soy yogurt6 ounces1.1
Tomato juice8 ounces1.0
Sesame seeds2 Tbsp1.0
Brussels sprouts, cooked1 cup0.9

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