Vegan Foods With Iron

Lentils 66 mg Iron One cup cooked lentils can provide 66 mg iron or 37 DV.

Vegan foods with iron. Specifically the vegan foods that can best help you to source ample iron in your diet. Heres a list of twenty plant-based foods that are particularly rich in iron. Some of the best sources of non-heme iron include beans spinach and dark chocolate.

100 grams of raw soybeans contain 157 mg of iron. 10 High Iron Vegan Foods Spirulina A once ounce serving of this blue-green algaecontains 8mg iron or 44 of the recommended dietary allowance RDA for non-pregnant women. Iron increases the red blood cell count in the body.

Eating a wide variety of these foods should ensure. Heres a list of the top 30 vegan sources of iron per 100 grams. Fortunately the leafy green vegetables legumes whole grains and fortified cereals that many vegetarians and vegans swear by are great sources of iron.

Vegans can find non-heme iron in dried beans and legumes dark green leafy vegetables dried fruits nuts. However these are non-heme ironnot as easily absorbed as the heme iron found in animal protein. With that out of the way vegans are in luck.

Still iron could absorb more effectively when paired with vitamin C. Its one of the best iron rich foods for vegans and vegetarians. Pumpkin sesame hemp and flaxseeds are the seeds richest in iron containing around 1242 mg per two tablespoons or 723 of the RDI 18 19 20.

1- Dried seaweed spirulina 285 mg of Fe100g Also called ancient super food seaweed has been a part of the Japanese diet for centuries due to its wide array of minerals and vitamins. For more information iron in a plant-based. Half a cup tofu contains 66 mg of iron whereas a cup of cooked soybeans contain 45 mg of iron.